Digestive health plays a significant role in helping you feel happy and healthy. The colon, or large intestine, is a vital organ in the digestive system. Some people believe that cleansing the colon can improve digestive function. So, how can you cleanse your colon safely?
1. Drink Plenty of Water
Drinking plenty of water and staying hydrated is a great way to regulate digestion. Experts recommend drinking 6–8 glasses of warm water daily to cleanse the colon.
Additionally, you should consume water-rich foods like watermelon, tomatoes, lettuce, and celery. Many foods can naturally cleanse the colon through diet without the need for laxatives. Overusing laxatives may weaken the digestive system and lead to dependency.
2. Saltwater Flush
You can also try a salt water flush. This could be an option for people experiencing constipation and irregularity. A 2010 study found that saltwater can help cleanse the colon when paired with certain yoga poses.
Before eating in the morning, mix 2 teaspoons of salt with lukewarm water. People often use sea salt or Himalayan salt. Drink water quickly on an empty stomach, and in a few minutes, you may feel the urge to go to the bathroom.
Do this in the morning and evening, and make sure to stay home near the bathroom for a while after the cleanse. You may need to go to the bathroom multiple times. However, avoid this method if you have high blood pressure or need to limit your sodium intake.
3. High- fiber Diet
Fiber is an essential macronutrient to have in the diet. It’s found in whole, healthy plant foods like fruits, vegetables, grains, nuts, seeds, and more.
Plants contain cellulose and fibers that help “bulk” up the excess matter in the colon. They also regulate constipation and overactive bowels while boosting helpful bacteria as a prebiotic.
Make sure to eat plenty of high fiber foods, which help a healthy colon. They can also be great for gut bacteria too.
4. Juices and Smoothies
Juices are popular colon cleansers. These include fruit and vegetable juice fasts and cleanses like master cleanses. There isn’t enough research on these for the colon, however. In fact, some research points out risks.
Even so, a moderate intake of juices and juicing can be good for you. Juice blends contain some fiber and nutrients that benefit digestion. They also hold water to help hydrate which helps soften stools and maintain regular bowel movements.
A 2015 study also found that vitamin C aids in colon cleansing. Vitamin C is present in many fruits and vegetables commonly used in juices, such as apples, lemons, and green vegetables.
Some nutritionists suggest smoothies instead of juices for better colon health and overall well-being. Unlike juices, smoothies retain the fruit's fiber, which is essential for a healthy colon.
You don’t need to fast and drink only juices and smoothies to get any benefit. Just try including more in your diet, such as with a daily juice or smoothie.
5. More resistant starches
Resistant starch, similar to fiber, is found in plant-based foods like potatoes, rice, legumes, green bananas, and grains. These promote a healthy colon by boosting gut microflora. A 2013 review also indicated that resistant starch reduces the risk of colon cancer.
There is a downside, though. Resistant starches are found in carbohydrates. Still, if following a low carb diet, you can choose options that cause fewer blood sugar spikes. These include whole wheat, green bananas, or lentils.
6. Probiotics
Adding probiotics to your diet is another way to cleanse the colon. This also boosts overall health in many other ways. You can get more probiotics by taking probiotic supplements. Also, eat lots of probiotic-rich foods, like yogurt, kimchi, pickles, and other fermented foods.
Probiotics introduce good bacteria to the gut with the help of fiber and resistant starches. These curb inflammation and promote regular bowel movements — two elements of digestive health related to the colon.
Apple cider vinegar is also considered a probiotic and is included in colon cleanses. The enzymes and acids that apple cider vinegar contains supposedly suppress bad bacteria. Currently, there are very few animal-based studies on this.
7. Herbal Teas
Certain herbal teas with laxative properties can support digestive health and alleviate constipation. These include:
- Psyllium
- Aloe vera
- Marshmallow root
- Slippery elm
Consult your doctor and follow proper guidelines before using these herbs, as some may interfere with medications you’re taking. For laxative herbal teas, drink only once a day and avoid excessive use to prevent harm.
Other herbs like ginger, garlic, and cayenne pepper contain antimicrobial phytochemicals. These are thought to suppress bad bacteria. Try drinking a cup of ginger tea up to three times a day.
Natural colon cleanses can improve digestive health. The methods listed above are considered safe when done correctly and not overused. Notify your doctor if you experience unusual symptoms while cleansing your colon, such as nausea, vomiting, dizziness, dehydration, electrolyte imbalances, or cramps. Ignoring these signs could lead to heart failure or digestive damage.
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Reference source: healthline.com
