Overview
“The key to optimal health is a colon cleanse.” You may have read something along these lines countless times on websites designed to lure you into buying a colon cleanser, be it a canister of miracle powder or special “cleansing” teas and supplements. The International Foundation for Functional Gastrointestinal Disorders states that the belief that it’s dangerous to let stool remain in the colon is a myth that’s been around since the time of the ancients. There’s no scientific evidence that colon cleansers or cleansing techniques, such as colonics, promote good health. To cleanse your colon naturally, you don’t need to buy a colon cleanser; all you need is a healthy diet and lifestyle.
Step 1
Get the recommended amount of fiber. The Mayo Clinic advises men 50 and younger to eat at least 38 g of fiber a day; for men over 50, at least 30 g is recommended. Women 50 and younger should consume at least 25 g of fiber daily; those over 50 should eat at least 21 g.
Step 2
Choose the right foods for colon health. Reach for grains and whole-grain food, fruit and vegetables, nuts, seeds, beans, peas and other legumes. Eat fruits and vegetables with the skin on to increase your fiber intake. Avoid refined and processed foods. These may include canned vegetables and fruits, white bread, white pasta and cereals that aren’t whole-grain.
Step 3
Drink plenty of fluids. Fiber-rich foods give you the best benefits when they absorb water, resulting in bowel movements with the right bulk and texture. But avoid consuming too many caffeinated drinks—if you’re concerned about constipation, this can make your problems worse, as caffeine causes dehydration.
Step 4
Use supplements if you can’t get enough fiber from foods. Integrative physician Dr. Andrew Weil advises purchasing powdered psyllium (available at whole food markets). Mix a generous tablespoon of psyllium into a glass of water or diluted fruit juice. Drink it, then drink another glass of water.
Step 5
Exercise regularly. Walking, swimming and biking are some of the activities suggested by the Mayo Clinic that can help you stay regular. Strive for 30 minutes of physical activity each day.
Step 6
Take your time. If constipation is your problem, don’t eschew bathroom time when you feel the need to go—water will be absorbed from your stool, making bowel movements harder and more difficult.
Step 7
Learn what’s regular. You don’t need to have a bowel movement every day, says the Mayo Clinic, but if you experience fewer than three a week, you may have constipation, especially if you notice other symptoms, such as hard stools, a “blocked” feeling in your bowels or excessive straining during bowel movements.
Tips and Warnings
- According to the Mayo Clinic, the only time you need colon cleansing is in preparation for a medical procedure (such as a colonoscopy). It’s not recommended that you “detox” your body, because your digestive system and colon do this for you on their own without herbs or special powders and pills.
- Avoid laxatives that irritate your bowels. If you have to use a laxative, choose one that increases bulk.
About this Author
Lisa Sefcik has been writing professionally since 1987. Her subject matter includes pet care, travel, consumer reviews, classical music and entertainment. She’s worked as a policy analyst, news reporter and freelance writer/columnist for Cox Publications and numerous national print publications. Sefcik holds a paralegal certification as well as degrees in journalism and piano performance from the University of Texas at Austin.
