The colon, and indeed the entire digestive tract, is self-cleansing. However, you may feel congested or constipated, or you have been eating too much junk food and you want to jump-start a healthy diet --- all of which may be reasons for a colon cleanse. A high-fiber diet with plenty of vegetables, grains and fruit, as well as adequate water intake, will cleanse your digestive tract and and provide all the nutrients necessary for a healthy colon.
Fiber
Dietary fiber reduces your risk of colon disease, heart disease and Type II diabetes. The Linus Pauling Institute recommends that adults consume 25 to 35 grams of fiber a day from a variety of whole grains, fruit and vegetables. If necessary you can augment your fiber intake with a supplement such as psyllium, a soluble fiber that ferments in the colon, providing nutrition for healthy bacteria. Fruit and vegetables contain soluble and insoluble fiber. The bran or outer covering of whole grains contains non-soluble fiber, which provides bulk and softness, helping to prevent constipation.
Fruit and Vegetables
Fruit and vegetables provide fiber, water, protein and antioxidants such as vitamins A, C and E as well as compounds such as anthocyanins and lutein. Antioxidants help to prevent and repair damage from radical molecules that damage your cells. Plant-based food provide thousands of healthy phytochemicals, according to the Linus Pauling Institute. Although scientists are studying individual phytochemicals to learn their properties and benefits, eating whole vegetables and fruit is still the best way to obtain these nutrients.
Grains
Consuming adequate amounts of high-fiber whole grains reduces your risk of cancers of the mouth, throat, stomach, colon, and rectum, according to the Linus Pauling institute. Eat three servings of whole grains a day: a slice of whole grain bread, 1 oz. of whole grain cold cereal or 1/2 cup of cooked oats, rice or whole-wheat pasta per serving. Whole grains also reduce your risk of diverticulosis, small pouches in your colon that can fill with stool and become infected, as well as hemorrhoids.
Nuts, Seeds and Legumes
Nuts, seeds and legumes are helpful in cleaning your colon. Not only are they high in fiber, they contain protein, phytosterols and healthy fat. Although nuts and seeds are high in calories, those who regularly consume nuts weigh less than those who seldom eat them, according to the Linus Pauling Institute. Another benefit is that the phytosterols in nuts inhibit the absorption of dietary cholesterol in your intestines, thus lowering serum cholesterol overall.
Colon Cleansing Diet
A healthy colon-cleansing diet includes three servings a day of whole grains, nine servings each day of vegetables and fruit, eight glasses of water each day plus 1 oz. of nuts or 1/2 cup of beans five days a week. Avoid refined flour, refined sugar and red meat. Limit daily fat intake to about 2 tbsp of healthy fats, such as olive or walnut oil. Eat fruit rather than candy or desserts.
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