The ‘gut’ is a popular topic in most health and wellness circles, with many people talking about doing ‘cleanses’ and other special diets to try and ‘heal their gut’. Are cleanses and fasts really necessary for your colon health, though? What are the healthiest ways to naturally ‘cleanse’ your colon and improve your health? This is what you should know.
Role of the Gut Microbiome
The first question is, what actually is your gut? The ‘gut’ is an informal way of saying the digestive system. This includes everything from your mouth, all the way down your esophagus to your stomach, and then through to your small intestine and large intestine, aka the colon. Throughout your entire gut, or digestive system, you have something called the gut microbiome. This refers to the trillions of bacteria, fungi, and other microorganisms that help you digest and process food. This microbiome plays a critical role in not only digestion, but also immune function, mental health, and your overall health.
Factors Affecting the Gut Microbiome
One of the main reasons that you hear of people wanting to do colon cleanses is because they are having problems with their digestive health. Perhaps they are constipated or the opposite, maybe they suffer from indigestion, or maybe they just heard that you are supposed to ‘cleanse’ your colon to improve your health, lose weight, or a whole tirade of other promises. While the advice to just do a colon cleanse may be somewhat misguided, they are touching on one important thing: The impact that our diet and lifestyle has on our gut. Everything from the food we eat, the stress we are under, medications we take, and how we move our body can either improve or impair our gut microbiome.
Ways to Support Colon Health
As mentioned already, you will find plenty of information online prompting you to do a colon cleanse. Most of this results in you being funneled into a sales funnel for some kind of juice cleanse or other health ‘solution’. The reality is, the best way to improve your gut and colon health isn’t in a cleanse or quick fix. Rather, it is in the regular choices about your overall lifestyle that you make each day. The following are the best natural ‘remedies’ to cleanse and support your colon – though they may not be the quick fixes you were looking for:
Read More: Do Detox Diets and Cleanses Really Work?
1. Stay Hydrated
The first and number one thing to do when stomach problems strike is to drink water. Adequate hydration is essential for maintaining your colon health. Water helps to keep the digestive system running smoothly by aiding in the digestion and absorption of nutrients. It also helps to prevent constipation, which can negatively impact colon health. If you are chronically dehydrated, you will have trouble going to the bathroom. This will lead to you becoming ‘backed up’, aka your colon is full of waste it needs to remove but is unable to do so because that waste (i.e. your poop) is too dry. This can lead to bloating and gas, but it can become incredibly dangerous if left unattended to.
2. Eat a High-Fiber Diet
This is super important to pair with all of that water you are drinking. Fiber is crucial for a healthy colon as it promotes regular bowel movements and supports the growth of beneficial bacteria in the gut. Fiber is what adds bulk to your stools. Without it, you will have problems. Include plenty of fruits, vegetables, whole grains, and legumes in your diet to boost your fiber intake. Fresh fruits and vegetables, in particular, are fantastic for both their fiber and water content, not to mention all of the important micronutrients for your health.
3. Limit Processed Foods
Processed foods are often low in fiber and high in unhealthy fats, sugar, and additives that can disrupt the balance of gut bacteria. Opt for whole, minimally processed foods to support a healthy colon. Not sure what we mean by processed foods? Typically these refer to food products that come from boxes, bags, or cans and that have long ingredients lists. For example, rolled oats often come in a bag, but the only ingredient is rolled oats. A box of cereal, however, may have a long list of ingredients, many of which you don’t understand. This can also refer to fast food, baked goods, and foods that are otherwise high in fat, sugar, salt, and additives and low in nutritional value.
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4. Increase Probiotic Foods
Probiotic foods contain beneficial bacteria that support gut health, including the colon. They are important for maintaining the balance of bacteria in your stomach and intestines. When this is balanced, you have more energy, healthier looking skin, and are less prone to things like anxiety and many other health problems. Out of balance and the exact opposite is true. Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet to enhance the population of good bacteria in your gut.
5. Regular Exercise
Physical activity is not only beneficial for overall health but also for colon health. Regular exercise can help to promote healthy bowel movements and reduce the risk of conditions such as colon cancer. This should be a good mixture of strength, mobility, and cardiovascular exercise. Be careful not to overdo it, as too much long duration, high intensity exercise can actually negatively affect the gut. On top of that, regular exercise will only take you so far if you work out for an hour or two and then sit for the rest of the day. Try to incorporate gentle activity like walking as much as you can and avoid simply sitting for hours on end.
6. Manage Stress
There is more and more research coming out studying the connection between our brains and our stomachs. Some even refer to the gut as the ‘second brain’. Chronic stress can negatively impact gut health and contribute to digestive issues. Practice stress-reducing techniques such as meditation, deep breathing, yoga, or other relaxation methods to support a healthy colon. If you find yourself struggling to cope with the stresses in your life, considering speaking with a licensed therapist who can help you find strategies and solutions for you to handle this problem.
7. Avoid Smoking and Excessive Alcohol Consumption
Smoking and excessive alcohol consumption can increase the risk of colon cancer and other digestive issues. They are also quite toxic to our guts’ negative microbiome. Limit or avoid these substances to protect your colon health. If you find yourself having trouble quitting either or both of these habits, seek professional help.
Read More: 8 Symptoms of Colon Polyps To Look Out For
8. Limit Spicy Food
Many of us love spicy food, or at least love testing our upper spice limits. While this can be fun and delicious, it can be really hard on your gut. While some of us can handle spice well, particularly those of us who grew up eating that way, for others it can cause a lot of gastric upset. It isn’t just hot spice that can affect your microbiome, but even milder flavor-adding ingredients like onions and garlic. If you are finding yourself having tummy troubles, or especially if you have full-on IBS or other conditions, avoid spicy foods. You may not have to forever, but giving your stomach ample time to cleanse and re-balance will do you a lot of good.
9. Maintain a Healthy Weight
While you should feel confident and valuable no matter what your weight is, it doesn’t mean that being overweight still won’t cause you problems. Carrying excess fat on your body affects your health in many ways, including your gut health. You are more likely to develop conditions such as IBS and experience acid reflex, among others. Being overweight or obese is a risk factor for various health conditions, including colon cancer. Maintain a healthy weight through a balanced diet and regular exercise to support colon health. If you are struggling to lose weight, seek the help of a registered dietitian and/or a licensed personal trainer who can help you get on and stay on track.
10. Avoid Trigger Foods
Finally, if you are trying to ‘cleanse’ your colon and repair your gut’s microbiome, make sure that you avoid foods that trigger you. Everyone is unique and we all have different foods that may cause inflammation in our gut. Some of these foods you may have to avoid indefinitely, for example, any lactose-containing foods if you are lactose intolerant. Other foods, however, you may find that once your stomach feels healed and well-populated with healthy bacteria, you may be able to slowly introduce back in. These can be things like tomatoes, citrus fruits, fizzy drinks, and other acidic foods.
The Bottom Line
Other than acute situations and under the guidance of your healthcare provider, you likely don’t need to do a colon cleanse, per se. If you do find yourself feeling backed up, having tummy troubles, skin problems, acid reflux, and more, you may benefit from a lifestyle update. Depending on how many of the items on that list you need to address, it might feel overwhelming. Our suggestion is to start small. Pick one or two that you feel motivated and confident to do. Maybe that’s drinking more water or eating more probiotic foods. Once you’ve got those down, maybe start tackling the ‘bigger’ ones, like exercising more, drinking less, or setting boundaries in order to limit unnecessary stressors. Slowly, not only will your gut feel better, but you’ll like start feeling more energetic, confident, at peace, and just in better overall health. That’s something that a juice cleanse will never be able to achieve.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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