Our large intestine, aka colon, has an important role in our bodies for optimal health. The average large intestine is six feet long, which is much shorter than your small intestine! Even though it’s smaller, the colon is responsible for producing waste from our food. Other functions include reabsorbing water and electrolytes. It’s also home to friendly gut bacteria which produces vitamin K, an essential vitamin for blood clotting.
The colon graciously does a lot for our bodies and promotes healthy bowel movements without us even asking. Since our colon is important for our health, is it a good idea to reset the system and do a colon cleanse? Or can it be an alternative solution if we are struggling to have a healthy gut? Let’s dive into what’s known about colon cleanses, the good and the bad, plus, some alternative options.
What is a colon cleanse?
Colon cleansing is a preparation one does for medical outpatient procedures, such as a colonoscopy, to get a clear image of the colon. However, in alternative medicine, colon cleanses are a way to rid the body of toxins. Since the main job of our colon is to produce waste to be eliminated from the body, if something isn’t functioning correctly, it’s believed a colon cleanse might be an alternative solution.
During preparation for a medical procedure, colon cleansing is a way to completely clear out the colon. It’s important to note a colon cleanse is not meant to do the job for our colon, but may be able to assist your body in the detoxification process. There are a handful of reasons why our colons might not be operating at their highest function.
Some ingredients, like fiber and probiotics, can help colon be more efficient at eliminating waste. Some reasons why people consider colon cleansing include: bowel mobility, detoxification, or unresolved gut issues. Colon cleansing is not meant to cure or treat angastrointestinal-related disease.
What are the potential benefits and risks?
Cleansing claims commonly seen in the industry are rooted in “cleaning out the gut”, increasing your energy levels, promoting weight loss, reducing the body’s natural inflammatory process and removing toxins. However, there is little to no research on colon cleansing (1-4). Some colon cleansing products containing fiber can be beneficial to promote bowel movements. The average American is under consuming their daily fiber needs by almost 50% (5). Some methods of colon cleansing, especially when used frequently, cause more harm than good (6). Abusing products, such as laxatives to clear your colon puts you at higher risk of damaging your gastrointestinal tract.
Our gastrointestinal tract is responsible for absorbing nutrients from our food, including vitamins and minerals. Excessive use of laxatives can lead to malabsorption, leading to more serious health concerns from vitamin and mineral deficiencies. While the scientific evidence isn’t there to support the benefits of colon cleansing, a high-quality detox diet which supplies your body with ingredients and nutrients to support digestion, regularity, and promote healthy gut bacteria are in fact well-documented (1-4).
What are alternatives to a traditional colon cleanse?
A high-quality detox diet along with other lifestyle changes can promote gut health and avoid the more invasive colon cleansing. Here are some tips for how to cleanse your colon with alternative methods:
Increase Your Fiber Intake
Fiber is the food for good bacteria living in our gut. Just like we need food to survive, so do these friendly little bugs. Foods rich in fiber, specifically soluble fiber, like oats and beans, offer other health benefits beyond just feeding the bugs in our gut. High-fiber diets are associated with healthy hearts, weight management, blood sugar control, and feelings of fullness.
Take a Probiotic
Probiotics introduce new bacteria to our guts. The more bacteria and the more diverse the bacteria in our gut is, the more health promoting benefits are documented. Probiotics can be found in fermented foods, yogurts, or a supplement. Obtaining enough probiotics from our diet alone can be challenging. Supplementing your diet with probiotics, and prebiotics, can ensure and promote a healthy gut.
Exercise
People who exercise find benefits from altering the bugs in their guts! It’s true, just a single bout of exercise can help change the composition and functional capacity of the gut bacteria. Scientific evidence supports these alterations have numerous health benefits (7).
Reduce Stress
Our gut is full of stress hormone receptors, meaning we can literally feel “sick to our stomach” when we are stressed (8). Reducing stress might help calm your gut. Incorporate some daily meditation into your routine to help manage your stress levels, talk to a friend, or go for a walk.
Read More: Managing Stress In Chaotic Times
Stay Hydrated
Bowel irregularity can result from being dehydrated (9). Aim to drink at least 64 fluid ounces of water per day.
From the evidence available if you choose to do a colon cleanse, select a product with nutrients that support a healthy gut, such as fiber and probiotics. Incorporate alternative methods to boost the performance of your gut.
References
1. Colonic irrigation. Natural Medicines. https://naturalmedicines.therapeuticresearch.com. Accessed March 31, 2018.
2. Detoxes and cleanses. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/detoxes-cleanses. Accessed March 29, 2018.
3. Mishori R, et al. The dangers of colon cleansing. Journal of Family Practice. 2011;60:454.
4. Acosta RD, Cash BD. Clinical effects of colonic cleansing for general health promotion: a systematic review. Am J Gastroenterol. 2009 Nov;104(11):2830-6; quiz 2837. doi: 10.1038/ajg.2009.494. Epub 2009 Sep 1. Erratum in: Am J Gastroenterol. 2010 May;105(5):1214. PMID: 19724266.
5. Food Surveys Research Group. (2014). Dietary Fiber Intake of the U.S. Population. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/12_fiber_intake_0910.pdf
6. MacCara ME. The uses and abuses of laxatives. Can Med Assoc J. 1982 Apr 1;126(7):780-2. PMID: 7074473; PMCID: PMC1863070.
7. Mailing, Lucy J.1; Allen, Jacob M.2; Buford, Thomas W.3; Fields, Christopher J.4; Woods, Jeffrey A.1,5. Exercise and the Gut Microbiome: A Review of the Evidence, Potential Mechanisms, and Implications for Human Health. Exercise and Sport Sciences Reviews 47(2):p 75-85, April 2019. | DOI: 10.1249/JES.0000000000000183
8. Jane A. Foster, Linda Rinaman, John F. Cryan, Stress & the gut-brain axis: Regulation by the microbiome, Neurobiology of Stress, Volume 7, 2017, Pages 124-136, ISSN 2352-2895, https://doi.org/10.1016/j.ynstr.2017.03.001.
9. Diaz S, Bittar K, Mendez MD. Constipation. 2022 Jul 25. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 30020663.
