Avocado: Avocados are high in fat, but most of the fat in an avocado is monounsaturated, the heart-healthy kind that actually lowers bad cholesterol. Monounsaturated fat actually helps to raise levels of HDL while lowering levels of LDL. The American Heart Association recommends that you get up to 15 percent of your daily calories from monounsaturated fats like those contained in avocados.

Dark leafy vegetables: Dark leafy vegetables that are good for the colon include spinach, collard greens, kale, and romaine. These green vegetables are packed with fiber which helps cleanse your colon. They also contain folate and a variety of vitamins and minerals. However, please remember that not all of these dark leafy greens contain the same amount of nutrients. For example, one cup of iceberg lettuce has almost no nutritional value, and it is mainly made up of water. Kale on the other hand is a powerful, leafy green antioxidant that helps fight infection and is an excellent detoxifier for your liver. Kale is rich in vitamin K, vitamin C, iron and calcium. What to remember when buying dark leafy greens: the darker the leaf the more beneficial it is for your colon and overall health.

Beans and Legumes: Legumes are excellent because they are low in fat and packed with protein. They are good for the colon because they provide the good bacteria via their healthy starches. They are also a good source of folate and antioxidants, and phytochemicals. Beans are rich in fiber and very high in cholesterol-lowering soluble fiber. By eating just a cup of any type of beans a day (kidney, navy, pinto, black, chickpea, or butter beans) you can lower cholesterol by as much as 10 percent in six weeks.

Seeds (Chia and Flax):  Chia seeds are packed with omega-3 fatty acids, iron, protein, B12, calcium, and potassium. Flax seeds do not look tasty right away but when added to things like smoothies, cereals, and whole grain products, they can be much more appealing. Flax seeds are packed with fiber and contain phytonutrients. They are great for helping to regulate bowel movements and are also a natural source of omega 3 fatty acids.

Garlic: Garlic has long been known for containing natural antibacterial properties. Prior research has found that eating more garlic is associated with a decreased risk of developing non-cancerous growths in the colon. Garlic contains natural compounds such as selenium and arginine, which have been known to have potential health benefits such as excreting harmful waste from the body. It is important to know how much garlic is good for you, as too much as cause other digestive problems.

Nuts:  Best for nutrition are almonds, walnuts and pistachios.  Almonds are the richest in vitamins, walnuts contain a plant-based omega-3 fatty acid, and pistachios have lutein and zeaxanthin, carotenoids important for eye health.  Research shows nut eaters are generally thinner, less likely to develop type 2 diabetes and have a reduced risk of heart disease.

Goji Berries: Goji berries contain fatty acids and B vitamins, which are essential to keep your energy up and relieve stress. They are also rich in vitamin A, which helps keep vision strong. Great immune system booster.

Apple Cider Vinegar: This is a good cleanser for the digestive tract as it promotes digestion. Apple cider vinegar works to replenish the body’s alkaline levels, which then restores hormonal balance.

Coconut Water: Low in calories and has tons of electrolytes. Coconut water is a natural hydrator for the body. It also helps to balance the body’s pH level which can help keep your skin clear.