Along with your liver, lungs, kidneys and skin, your colon aids in body waste excretion. A healthy colon passes food through your intestines in a timely manner. Constipation occurs when food transport slows and allows toxins to be reabsorbed and bacteria to form. The National Digestive Diseases Information Clearinghouse notes that constipation can be caused by low fiber, diet change, stress or medication. Consuming certain foods can keep your colon healthy and properly functioning.
Vegetables and Fruits
Vegetables and fruits are prime food sources to consume if you are trying to clear your colon. They contain bountiful fiber amounts that can stimulate colon movement. The National Digestive Diseases Information Clearinghouse notes that including vegetables and fruits in your daily diet is beneficial for relieving constipation. Ideal vegetables and fruits include apples, spinach, kale, romaine lettuce, cabbage, oranges, papayas, mustard greens, carrots, eggplant, celery, cantaloupe and grapefruit.
Whole Grains
Because whole grains contain fiber, they are beneficial for relieving your constipation symptoms and clearing your colon. They also contain iron, vitamin E, B vitamins and magnesium. Examples of whole grains include rice, oats, barley, quinoa, spelt, millet and whole wheat bread, pasta and cereal. Whole grains may be eaten whole, ground, split cracked, the Whole Grain Council notes.
Beans
Beans are ideal foods to get your colon moving. The National Digestive Diseases Information Clearinghouse notes that eating beans is beneficial for reducing constipation symptoms. Beans are also low in calories and fat. Black beans, red kidney beans, lima beans, black-eyed peas, chickpeas, edamame and soy nuts are examples of beans you can consume.
Fluids
Water is important to consume if you are trying to promote digestive functions. In addition to ridding your body of toxins, drinking water can help you stay hydrated while flushing your colon. The Mayo Clinic suggests you provide your body with at least eight 8-ounce glasses of water daily as this will help normal bowel functions to return.
References
- National Digestive Diseases Information Clearinghouse: What I need to know about constipation
- National Digestive Diseases Information Clearinghouse: Your Digestive System and How It Works
- Whole Grain Council: What are the Health Benefits?
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- MayoClinic.com: Constipation
- MayoClinic.com: Water: How much should you drink every day?
