Experts recommend including these 4 foods in your morning routine to cleanse your gut, improve digestion, and reduce the risk of colon cancer.

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4 Foods You Should Eat on an Empty Stomach in the Morning to Detox Your Gut and Prevent Colon Cancer

As we become more aware of the importance of healthy digestion and disease prevention, many of us look for ways to improve our gut health. A balanced diet, particularly one that includes foods with high fiber content, plays a critical role in maintaining a healthy digestive system and preventing diseases such as colon cancer.

A recent case has drawn attention to the importance of listening to our bodies: Phuong, a 33-year-old high school teacher from Beijing, recently received a devastating diagnosis of colorectal cancer after months of persistent digestive issues. Her case highlights the significance of paying attention to changes in bowel habits and maintaining a healthy diet.

According to Dr. Xu Zhijie, a digestive specialist at Peking University Third Hospital in China, changes in bowel movements—such as frequency and consistency—can be a key indicator of colon cancer. In addition to other symptoms like abdominal pain, fatigue, and weight loss, diet plays a significant role in prevention. The first meal of the day, breakfast, is especially crucial in establishing a healthy foundation for the rest of the day.

Dr. Xu recommends including the following 4 foods in your morning routine to cleanse your gut, improve digestion, and help prevent colon cancer:

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1. Oats: A High-Fiber Breakfast Boost

Oats are well-known for their high fiber content, making them a fantastic option for promoting digestion. Just 100g of oatmeal contains 5.3g of fiber, which can enhance bowel movement and promote healthy digestion. The fiber in oats helps prevent constipation and facilitates the elimination of toxins from the digestive tract.

Dr. Xu’s Tip:
However, because oats are a coarse grain, they require more time to digest. If you have digestive issues, it's best to eat oats in moderation to avoid overloading your system.

Health Benefits:
Oats help in controlling blood sugar levels and lowering cholesterol, in addition to promoting digestive health.

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2. Sweet Potatoes: A Nutrient-Rich Fiber Source

Sweet potatoes are packed with essential nutrients, including fiber, starch, vitamins A, and carotene. They are especially beneficial in alleviating constipation. Their high fiber content helps to keep the digestive system functioning efficiently while providing vital nutrients.

Dr. Xu’s Advice:
Sweet potatoes are high in starch, so people with diabetes should consume them in moderation to avoid a spike in blood sugar levels. For a balanced meal, pair sweet potatoes with proteins or leafy vegetables to slow down the absorption of sugars.

Health Benefits:
Rich in antioxidants, sweet potatoes also support immune health, reduce inflammation, and protect against oxidative stress.

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3. Lotus Root: A Digestive Aid with High Fiber

Lotus root is another high-fiber food that aids in digestion and contributes to a healthy gut. With 1.2g of fiber per 100g, lotus root helps to absorb and reduce cholesterol and triglycerides, making it a valuable food in the prevention of digestive issues.

Dr. Xu’s Advice:
While lotus root is excellent for digestion, it also contains starch, so eat it slowly and in moderation, especially for those monitoring their carbohydrate intake.

Health Benefits:
Lotus root is rich in vitamin C, copper, and other antioxidants that improve immune function, support heart health, and promote wound healing.

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4. Corn: A High-Fiber, Magnesium-Rich Food

Corn is another excellent source of fiber, containing 2.9g of fiber per 100g. The high magnesium content in corn also helps promote peristalsis, or the rhythmic contractions that move food through the digestive system. This makes corn an ideal food to help improve bowel movements and prevent constipation.

Dr. Xu’s Tip:
Although corn has numerous benefits, it can become contaminated with mold if stored improperly. Always make sure you are buying fresh corn and consume it promptly. Moldy corn can produce aflatoxins, which are carcinogenic.

Health Benefits:
Corn also provides a good source of iron, which is essential for red blood cell production and the prevention of anemia.

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Start Your Day Right for a Healthier Gut

A healthy breakfast not only fuels your body but also lays the foundation for a healthy digestive system. By including fiber-rich foods such as oats, sweet potatoes, lotus root, and corn in your morning routine, you can cleanse your gut, boost digestion, and reduce the risk of colon cancer.

Dr. Xu’s advice underscores the importance of maintaining a balanced diet for long-term health. As we continue to learn more about the role diet plays in disease prevention, these four foods provide an easy and practical way to take charge of your health every day.