Colon Health Diet

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Food NameFatFiber 
Milk, human40.0
Milk, cow's, fluid, whole30.0
Milk, cow's, fluid, whole, low-sodium30.0
Milk, calcium fortified, cow's, fluid, whole30.0
Milk, calcium fortified, cow's, fluid, 1% fat10.0
Milk, calcium fortified, cow's, fluid, skim or nonfat00.0
Milk, cow's, fluid, other than whole ("lowfat")10.0
Milk, cow's, fluid, 2% fat20.0
Milk, cow's, fluid, acidophilus, 1% fat10.0
Milk, cow's, fluid, acidophilus, 2% fat20.0
Milk, cow's, fluid, 1% fat10.0
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat00.0
Milk, cow's, fluid, filled with vegetable oil30.0

Colon Cancer

information and diet guidelines from the National Institutes of Health

Colon, or colorectal, cancer is cancer that starts in the large intestine (colon) or the rectum (end of the colon).

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Colorectal cancer is one of the leading causes of cancer-related deaths in the United States. However, early diagnosis often leads to a complete cure.

Almost all colon cancer starts in glands in the lining of the colon and rectum. When doctors talk about colorectal cancer, this is usually what they are talking about.

There is no single cause of colon cancer. Nearly all colon cancers begin as noncancerous (benign) polyps, which slowly develop into cancer.

Risk of Having Colon Cancer

You have a higher risk for colon cancer if you:

  • Are older than 60
  • Are African American of eastern European descent
  • Eat a diet high in red or processed meats
  • Have cancer elsewhere in the body
  • Have colorectal polyps
  • Have inflammatory bowel disease (Crohn's disease or ulcerative colitis)
  • Have a family history of colon cancer
  • Have a personal history of breast cancer

Prevention of Colon Cancer

Colon cancer can almost always be caught by colonoscopy in its earliest and most curable stages. Almost all men and women age 50 and older should have a colon cancer screening. Patients at risk may need earlier screening.

Colon cancer screening can often find polyps before they become cancerous. Removing these polyps may prevent colon cancer.

Changing your diet and lifestyle is important. Some evidence suggests that low-fat and high-fiber diets may reduce your risk of colon cancer.

How to use our food database to select foods for colon health

This food database provides the total fat contents, as well as those of fiber of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-fat or high-fiber foods, you can sort foods by their nutrient contents. Click on the nutrient column header to sort and click again to reverse the current sort order.

Usage Note

  • Total fat and fiber values are in grams and calculated per 100g of food.
  • Click on column header to sort foods by name or by fiber or fat content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

High-Fiber Low_Fat Food List

Unique list of top 100 foods with high fiber and low fat contents. Dietary fiber and total fat are in grams and measured per 100 grams of food weight.

High-Fiber Low-Fat Foods Dietary Fiber Total Fat

Corn bran, crude 79.0 0.9

Fungi, Cloud ears, dried 70.1 0.7

Spices, cinnamon, ground 53.1 1.2

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 50.0 3.5

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal 46.7 3.3

Spices, savory, ground 45.7 5.9

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 43.0 2.2

Wheat bran, crude 42.8 4.3

Spices, oregano, dried 42.5 4.3

Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 41.3 5.2

Spices, marjoram, dried 40.3 7.0

Carob flour 39.8 0.7

Spices, basil, dried 37.7 4.1

Spices, thyme, dried 37.0 7.4

Parsley, freeze-dried 32.7 5.2

Lentils, raw 30.5 1.1

Spearmint, dried 29.8 6.0

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.3 4.9

Peppers, hot chile, sun-dried 28.7 5.8

Cereals ready-to-eat, POST, 100% Bran Cereal 28.6 2.1

Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch 28.2 4.3

Spices, cardamom 28.0 6.7

Celery flakes, dried 27.8 2.1

Leavening agents, yeast, baker's, active dry 26.9 7.6

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters 26.7 2.5

Spices, parsley, dried 26.7 5.5

Spices, bay leaf 26.3 8.4

Spices, pepper, white 26.2 2.1

Chives, freeze-dried 26.2 3.5

High-Fiber Low-Fat Foods Dietary Fiber Total Fat

Peas, split, mature seeds, raw 25.5 1.2

Spices, pepper, black 25.3 3.3

Beans, french, mature seeds, raw 25.2 2.0

Beans, yellow, mature seeds, raw 25.1 2.6

Broadbeans (fava beans), mature seeds, raw 25.0 1.5

Beans, kidney, california red, mature seeds, raw 24.9 0.3

Beans, kidney, royal red, mature seeds, raw 24.9 0.5

Beans, kidney, all types, mature seeds, raw 24.9 0.8

Beans, small white, mature seeds, raw 24.9 1.2

Beans, cranberry (roman), mature seeds, raw 24.7 1.2

Spices, fenugreek seed 24.6 6.4

Beans, navy, mature seeds, raw 24.4 1.5

Rose Hips, wild (Northern Plains Indians) 24.1 0.3

Radishes, oriental, dried 23.9 0.7

Rye flour, dark 23.8 2.2

Carrot, dehydrated 23.6 1.5

Coffee substitute, cereal grain beverage, powder 23.3 2.5

Crackers, rye, wafers, plain 22.9 0.9

Cereals ready-to-eat, KASHI Good Friends 21.7 3.2

Peppers, ancho, dried 21.6 8.2

Spices, allspice, ground 21.6 8.7

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters 21.3 2.1

Peppers, sweet, red, freeze-dried 21.3 3.0

Peppers, sweet, green, freeze-dried 21.3 3.0

Spices, turmeric, ground 21.1 9.9

Crackers, rye, wafers, seasoned 20.9 9.2

Lima beans, thin seeded (baby), mature seeds, raw 20.6 0.9

Beans, great northern, mature seeds, raw 20.2 1.1

Chokecherries, raw, pitted (Northern Plains Indians) 20.0 1.7

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM 20.0 4.6

Cereals ready-to-eat, KASHI GOLEAN 19.6 1.9

High-Fiber Low-Fat Foods Dietary Fiber Total Fat

Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry 19.4 5.5

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B 19.2 1.1

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight 19.2 5.8

Lima beans, large, mature seeds, raw 19.0 0.7

Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch 18.9 1.8

CAMPBELL Soup Company, PACE, Dry Taco Seasoning Mix 18.8 0.0

Cereals ready-to-eat, KASHI Berry Blossom 18.8 3.0

Papad 18.6 3.3

Bulgur, dry 18.3 1.3

Mungo beans, mature seeds, raw 18.3 1.6

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM 18.2 4.6

Candies, gum drops, dietetic or low calorie (sorbitol) 18.0 0.2

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Strawberry Medley 18.0 2.9

Cereals, ROMAN MEAL, plain, dry 17.9 2.2

Cereals ready-to-eat, bran flakes, single brand 17.6 2.2

Soy flour, defatted 17.5 1.2

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 17.5 2.0

Meat extender 17.5 3.0

Cereals ready-to-eat, KASHI Honey Sunshine 17.4 3.9

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 17.4 6.0

Cereals ready-to-eat, KASHI GOLEAN CRISP Toasted Berry Crumble 17.4 7.2

Barley, hulled 17.3 2.3

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 17.3 4.1

Chokecherries, raw, pitted (Shoshone Bannock) 17.0 1.0

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus 17.0 9.7

Cereals ready-to-eat, Ralston Enriched Bran flakes 16.9 3.4

Cereals ready-to-eat, KASHI, GOOD FRIENDS, Cinna-Raisin Crunch 16.6 3.0

Corn, white, steamed (Navajo) 16.6 5.2

Tomato powder 16.5 0.4

Crackers, crispbread, rye 16.5 1.3

Mung beans, mature seeds, raw 16.3 1.2

High-Fiber Low-Fat Foods Dietary Fiber Total Fat

Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax 16.2 8.3

Cereals ready-to-eat, KASHI GOLEAN CRUNCH! 16.0 5.7

Soy flour, defatted, crude protein basis (N x 6.25) 16.0 8.9

Soy flour, low-fat 16.0 8.9

Peanut flour, defatted 15.8 0.6

Shallots, freeze-dried 15.7 0.5

Agave, dried (Southwest) 15.6 0.7

Barley, pearled, raw 15.6 1.2

Beans, black turtle soup, mature seeds, raw 15.5 0.9

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