Your colon, also known as your large intestine, is a large organ that functions to extract salt and water from the foods you eat and pass waste out of your body. If you have frequent constipation or diarrhea, it may be a sign that your colon is not healthy. Creating and maintaining a healthy colon requires dietary considerations as well as other lifestyle changes. By paying attention to the foods you eat and making healthy lifestyle choices, you can improve the overall health of your digestive system, including your colon.
Step 1
Eat plenty of dietary fiber. MayoClinic.com states that dietary fiber is essential to colon health. Choose food items that are high in insoluble fiber, such as whole-wheat bread, wheat bran, nuts and vegetables to improve your digestion and get your colon functioning optimally. Consume plenty of fiber daily to prevent constipation and diarrhea as well as your risk of getting hemorrhoids. Aim for 38 grams of fiber per day if you are a man age 50 or younger, and 25 grams per day if you are a woman age 51 or younger, according to The National Academy of Sciences' Institute of Medicine. The daily requirement for men age 51 and older is 30 grams; for women age 51 and older, 21 grams.
Step 2
Limit your alcohol intake and stop smoking. Unhealthy lifestyle choices such as excessive drinking and smoking increase your risk of developing colon cancer.
Step 3
Get plenty of exercise. Try to work out almost every day for at least 30 minutes. Start slowly if you haven't exercised before, choosing light exercises such as walking or gentle yoga. Talk to your doctor before you start a new exercise program.
Step 4
Drink plenty of water. Get lots of water into your system to improve your colon health and aid in preventing both constipation and diarrhea. Avoid beverages that contain caffeine, as they can lead to dehydration, according to the National Digestive Diseases Information Clearinghouse.
