Busy lifestyles, stress and unhealthy eating can result in constipation, indigestion or an upset stomach. Every now and then, many individuals feel the need to clean out their colons. Colon cleansing is a controversial health topic, with proponents claiming that colon cleansing clears the body of toxins that will otherwise sit in the colon and cause disease. Critics of colon cleansing believe that the intestines do not need help with removing leftover foodstuffs, and the body is naturally inclined to remove toxins on its own. While some methods of colon cleansing can be invasive and painful, there are many safe, natural home-based methods to keep the intestines healthy and moving properly.
Increase Fiber
An easy way to keep the bowels moving properly is to eat enough fiber each day. Fiber is the type of carbohydrate that the body cannot digest. Harvard School of Public Health indicates that adults should take in at least 20g of fiber each day, but most adults consume significantly less than this. Inadequate fiber intake causes symptoms of indigestion and constipation, while getting enough fiber causes the bowels to move more efficiently. Find fiber in fruits, vegetables, whole grains and fiber-rich cereals. There are many over-the-counter fiber supplements available that increase the bulk of the stool and the frequency of bowel movements. When increasing fiber intake, do so gradually to prevent abdominal discomfort as the body adjusts to higher levels.
Drink More Water
Water is essential to having a healthy digestive system. Liquids work in the intestines by increasing the bulk of stool, making it easier to pass. While adequate water intake is necessary for overall intestinal health, it is especially important to increase liquids in the diet when increasing fiber intake. The addition of water to an elevated fiber intake should increase the frequency and quality of bowel movements, keeping the colon clear. Caffeine-containing drinks such as coffee and cola can have the opposite effect. Since they act as diuretics, they decrease the fluid in the colon, increasing the difficulty of passing stool.
Take Laxatives
Although laxatives are generally not recommended for long-term use, they may be used occasionally to encourage bowel movements. There are many types of laxatives. Some are relatively safe, but others can interact with medications or cause pain and cramping. Bulk-forming laxatives, such as Metamucil or Citrucel, are made from a type of fiber called psyllium. Psyllium causes the stool to swell, making it easier to pass. University of Maryland Medical Center indicates that these are safe for long-term use. Osmotic laxatives, such as Miralax and milk of magnesia, work by increasing water in the intestines, resulting in a softer stool. Stimulant laxatives stimulate the muscles of the colon to contract. These often cause painful cramping, and long-term use can lead to electrolyte imbalances.
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