An occasional bout of bowel irregularity isn't medically threatening, but it can be the cause of irritation and discomfort. Forget harsh laxatives and specialty supplements that purport to give your colon a good cleanse. When your colon is in need of a pick-me-up, medical experts advise simply eating a high-fiber diet and boosting your fluid intake rather than turning to products or techniques with unproven benefits.
A Healthy Colon
Contrary to what you may have read or heard, you don't need to have a bowel movement every day, explains the American Academy of Family Physicians, or AAFP. Three bowel movements a day to one movement three times each week is considered within the range of normal. However, if you notice that you're having fewer bowel movements than normal, you may be constipated. Other symptoms of constipation include hard stools that are difficult to pass or a sensation of "blockage" or that you still have something left in your bowels, even after you go to the bathroom, notes MayoClinic.com. Constipation can stem from a number of factors, including inadequate fluid intake, a sedentary lifestyle, use of certain medications -- including frequent use of laxatives -- or not going to the bathroom when you really need to, adds the AAFP. Failure to include enough fiber in your diet can also cause constipation too.
Fiber Amount
If you eat a diet with at least 20 to 35 g of fiber every day, this is adequate to put bulk into your stool and keep your colon in tip-top shape, according to MayoClinic.com. The AAFP breaks this down into around two to four servings of fruit and three to five servings of vegetables. In addition to fresh fruits and vegetables, high-fiber foods include whole grains and peas, beans, nuts and seeds. MayoClinic.com advises you to restrict your consumption of cheese, meat and processed foods to avoid constipation.
Recommended Foods
Certain foods are higher in fiber than others, making these optimal choices to integrate into your diet. MayoClinic.com reports that a cup of fresh raspberries gives you 8 g of fiber. A medium-sized cooked artichoke gives you 10.3 g, and a cup of cooked peas gives you 8.8 g. Legumes are particularly high in dietary fiber: A cup of split peas gives you 16.3 g of fiber, and the same serving of cooked lentils gives you 15.6. A cup of cooked black beans or lima beans gives you 15 g and 13.2 g of fiber, respectively. A cup-sized serving of cooked whole-wheat pasta or barley gives you around 6 g of fiber. A 3/4 cup of bran flakes or a medium-sized oat bran muffin gives you a little more than 5 g of fiber. A high-fiber diet can cause gas and bloating, cautions the AAFP, so add fiber to your diet slowly and make sure to drink plenty of water.
Bulk-Forming Laxatives
Although other laxatives should be avoided, bulk-forming laxatives such as oat bran or powdered psyllium, polycarbophil and methylcellulose are safe to use, states the AAFP. As their descriptor implies, bulk-forming laxatives give your stools bulk, making them move through your bowels. To get the best benefits from these types of laxatives, use them daily, starting with only a small amount and increasing the amount you use over a few days. The AAFP suggests making these tastier by blending them with fruit juice.
Other Information
Colon cleansing may be advised for purposes of preventing or treating certain illness, such as arthritis, asthma and allergies, among other health problems. However, MayoClinic.com indicates that there's no scientific proof to suggest that colon cleansing for the purposes of "detoxification" or disease prevention is helpful, and in some cases, it can do you harm. A high-fiber diet, adequate fluid intake and exercise can keep your bowels regular. However, don't use any type of colon cleansing product or device without first talking with your treating physician.
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