The colon is the final stop before waste and toxins -- in the form of stool -- exit the body. This part of the digestive system is full of good and bad bacteria that constantly war for the upper hand in taking control of the colon. An overpopulation of either bacteria can lead to illness, fatigue and bowel irregularities. To maintain balance, keep the colon clean through a nutritious diet.
Step 1
Eat insoluble fiber throughout the day and at meals. Insoluble fiber bulks up stool and encourages regular bowel movements. Also known as roughage, insoluble fiber literally sweep through the colon undigested and cleanse toxins and bacteria from the intestinal walls. This type of fiber includes wheat and whole-wheat products and vegetables such as carrots and lettuce.
Step 2
Snack on soluble fiber such as oats, citrus fruits and barley. Combined, the soluble and insoluble fiber should total 25 to 35 g daily to help cleanse and balance the colon. Soluble fiber turns to a gel-like substance when mixed with water and helps relieve constipation. Some over-the-counter powder and tablet preparations contain soluble fiber for colon cleansing and constipation relief.This type of fiber decreases cholesterol and balances blood sugars, according to Mayo Clinic.com.
Step 3
Sip on water throughout the day. When too little water is consumed, the body enters a state of dehydration and the colon must absorb excess water from stool, resulting in constipation. This causes toxic stool to linger in the colon and can offset the balance of good versus bad bacteria. Drink to maintain hydration -- approximately 13 cups a day for men and 9 cups for women. Water flows through the body feeding the cells with carried nutrients, flushing out toxins and waste.
Step 4
Take a fiber supplement or prebiotic if fiber in the diet is uncomfortable. Those suffering bowel diseases such as diverticulitis or irritable bowel syndrome may find that eating the recommended daily allowance of fiber causes uncomfortable bloating and gas. Jackson Siegelbaum Gastroenterology encourages the use of prebiotics, or plant-based soluble fiber that feed the good bacteria and may reduce carcinogens within the colon. Yams, artichokes, onions and garlic contain prebiotic fiber.
Tips and Warnings
- Increase fiber in the diet slowly -- abrupt dietary changes can lead to painful gas and bloating.
- Those suffering pre-existing bowel disease should discuss fiber choices with a physician.
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