Your colon cleans itself if you eat the right things. Colonic irrigation is a mechanical method of colon cleaning, but you can do a better job using natural foods. Fiber cleans out your digestive system, including the colon, if you eat enough of it regularly, and it prevents issues such as constipation and diarrhea. This natural substance also nourishes your good digestive bacteria, according to Dr. Frank Jackson of Jackson Siegelbaum Gastroenterology.
Fruit
Many fruits provide a high amount of natural dietary fiber. Raspberries are an excellent source because they have 8 g of fiber per 1 cup serving, according to the Mayo Clinic. A pear has more than 5 g, and an apple has over 4 g. A medium banana, medium orange or 1 1/4 cup serving of strawberries all deliver more than 3 g of fiber.
Vegetables
Artichokes have a lot of natural roughage, with more than 10 g of fiber in a single cooked artichoke. One cup of peas has almost 9 g, while a cup of turnip greens or broccoli has 5 g. Brussels sprouts and sweet corn are both moderate natural fiber sources, with about 4 g per 1 cup serving. A medium baked potato has almost 3 g of fiber, while a medium raw carrot delivers almost 2 g of dietary roughage, according to the Mayo Clinic.
Pasta and Grains
Grain-based foods are high in natural fiber, with a cup of cooked barley or spaghetti providing about 6 g. One oat bran muffin is good for more than 5 g, while a cup of oatmeal has 4 g of fiber, according to the Mayo Clinic. Air-popped popcorn is a fiber-rich snack, with more than 1 g of fiber in each cup, and 1 cup of brown rice contains about the same amount. Rye, whole wheat and multigrain bread all contain equal amounts of natural fiber, with almost 2 g per slice.
Legumes and Nuts
Split peas, black beans and lentils are rich natural fiber sources, with at least 15 g per cup. A cup of lima beans has about 13 g of fiber, while vegetarian baked beans have more than 10 g, according to the Mayo Clinic. Almonds, pistachios and pecans all have around 3 g of fiber per 1 oz. serving.
Considerations
Your fiber requirements vary with age, with older adults requiring less dietary roughage than their younger counterparts. Men younger than 50 need about 38 g of fiber per day, while women of the same age need 25 g. The amount drops to 30 g for men age 51 and older, and 21 g for women in that age group.
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