Unlike in America where chronic constipation has become one of the most modern health problems, African and Asian rural communities where high-fiber diets are prevalent without any refined foods have almost complete freedom from heart disease, atherosclerosis, cancer (especially of the colon and rectum), diverticulitis, IBS, and diabetes. Along with monitoring the consistency and frequency of bowel movements, a measure of colon health is the colon transit time. One way to measure the colon transit time is by eating a moderate serving of corn or beets (1/2 to 3/4 cup). Then examine your stool to see when the corn or beets are first seen (beets are seen as redness in stool color while corn will be seen as whole corn). Then note the time when the corn or beets are last seen. The time between when you ingested the corn or beets to the time it first appears in your stool and then stops appearing in your stool is your colon transit time. Optimal time is 12-24 hours. If a long transit time is found, it indicates suboptimal colon health. If a very rapid transit time is found, it may indicate poor absorption of nutrients.
Check out this recipe made with black beans which are a good source of fiber!
Black Bean-Quinoa Bowl Recipe | EatingWell