The colon is part of the large intestine, and it functions to absorb water and electrolytes from the foods we eat. The colon is the "last stop" for our foods before they make their grand exit. Over time, food and waste can build up in the colon, causing excess bulk, fecal hardening and constipation. You may want to clean and detox your colon for normal maintenance or after a period of heavy sugar and fat consumption. No expensive kits and juices are required.
Step 1
Consume insoluble fiber. Insoluble fiber earns its name because it does not dissolve in water, making it insoluble. Insoluble fiber, such as bran, dark green leafy vegetables, fruit skins, seeds and nuts, work to clean the intestine by literally sweeping the walls. It's like having a maid come in to clean up after you. The fibers sweep and gather waste, resulting in a tidier intestine.
Step 2
Consume soluble fiber. Soluble fiber dissolves in water and travels through the intestine soaking up toxins. It helps create a bulky load that is easy to pass. Aside from its work in cleaning the colon, soluble fiber has an array of other healthy functions. It binds with fatty acids and carries them out of the body, resulting in lower cholesterol levels and lower fat absorption. Soluble fiber feeds the healthy bacteria called probiotics that colonize the colonic region of our intestines and help maintain the proper pH. Food sources of probiotics include oatmeal, fleshy fruits, beans and peas.
Step 3
Avoid added sugars and processed foods. Sweets and highly processed foods contain chemicals, preservatives, pesticides and other additives. If you want the fiber to do its work, do not compound the problem by adding more toxins. It is not practical to swear off these foods forever, but keep consumption to a minimum and maintain a diet that is high in dietary fibers to keep your colon healthy.
Step 4
Drink plenty of water. Water is the universal solvent. Almost all metabolic reactions occurring in our bodies occur in water. According to the USDA, adequate intake of water for healthy adults, ages 19 to 30, is 2.7 to 3.7 liters per day. The colon pulls water and electrolytes from waste as it passes through. If there is a limited amount of water to work with, your stools will harden and get stuck, causing constipation. Drinking plenty of water ensures that even after the colon has reabsorbed some fluid, there is still plenty of fluid remaining in the stool to keep it soft and passable.
References
- "American Journal of Clinical Nutrition"; Physicochemical properties of oat β-glucan influence its ability to reduce serum LDL cholesterol in humans: a randomized clinical trial; T.M. Wolever, et.al.; October 2010
- USDA: Fluid and Electrolytes
- "Journal of Agricultural and Food Chemistry"; Comparative effects of cellulose and soluble fibers (pectin, konjac glucomannan, inulin) on fecal water toxicity toward Caco-2 cells, fecal bacteria enzymes, bile acid, and short-chain fatty acids; H.L. Chen, et.al.; Sept. 22, 2010
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