How to Maintain and Improve Colon Health: Beneficial Tips

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Perhaps many of you don't especially pay attention to maintaining your colon health. However, the colon (big intestine) plays an important role in the process of your digestion so it's essential to keep your clean and healthy colon.

If you are suffering the pains and discomfort from symptoms of colon illnesses (diverticulosis, IBS (Irritable Bowel Syndrome), and colon cancer) such as gas, fatigue, diarrhea, constipation, and bloating, please take a look at my following detoxification suggestions which will prolong your life.

Beneficial tips for maintaining and improving your colon health

Actually, there are several tips we can apply to maintain and improve the colon health as well as possible like homemade colon cleanse recipes but I just list the most effective ways which I have experienced and I got a good result

#1. Eating more fiber

Fiber-high food is a great source to improve and maintain your colon health. If you just start to cleanse your body, I strongly recommend you consume a 25-35 grams amount of high-fiber foods every day. What are the fiber-rich foods? They include celery, beans, broccoli, peas, prunes, bananas, and raspberries even whole-wheat pasta. When it comes to the fiber-rich whole grains, we must mention to whole wheat, whole-wheat breakfast cereals, and brown rice. About how these foods influence to your colon, I will give you more information in the “foods can improve your colon health” part.

Fiber takes responsibility for keeping food waste moving along the digestive tract in order to clean your intestines completely and minimize the risks of diverticular disease.

#2. Getting a lot of Vitamin D

According to the American Journal of Clinical Nutrition, providing your body a steady dose of Vitamin D can prevent colon cancer as well as improve colon health. Normally, sunlight is the best source of Vitamin D. It's enough to expose your body under the sun about 15-20 minutes every day.

Besides, there are other foods which may be advantageous to take Vitamin D from such as cereal, milk, fatty fish, and bread. About food, you can refer to extra “food part” for more information. You can also choose the option of colon health supplement available on the market. Vitamin D is known as the ability to prevent osteoporosis.

#3. Don't hold BM

Whenever you feel a bowel movement coming, let it go as soon as possible because trying to hold it just leads to some serious problems to your colon, releasing toxins into the body, for example, resulting in IBS and diverticulosis. Maintaining bowel movement frequently is one of the easy, simple and effective methods to keep it clean and healthy.

#4. Drinking a lot of water

The lack of water can lead to the buildup of toxins in your body which results in the risk of fatigue increase, IBS, gas, bloating and constipation. A proper intake of water for a healthy colon is 8 glasses of water (eight-ounce) daily.

#5. Doing exercise regularly

Doing exercise regularly keeps a major influence on your colon health because it can increase your blood flow and circulation. Not only your colon but does your whole gastrointestinal system get more oxygen which helps you avoid colon cancer as well as other diseases. You have a variety of choices of exercise. It's up to your preference. If you don't like to walk, stretching or doing yoga for 10-15 minutes daily is effective to improve your colon health.

#6. Experiencing colonoscopies

Colonoscopy is a good way to prevent and early detect colon cancer. In particular, it's really essential for over-50-year people to prevent colon cancer. If you are suffering from diarrhea or constipation, you should ask your doctor in advance because they can be signs of colon and intestinal problem. Colonoscopy is a great supporter of diagnosis.

#7. Foods can improve your colon health

If you want to keep a better colon health, the most important element is a healthy digestion because colon takes responsibility for the final stage of the digestive system. So, foods are the key. First of all, what foods cause polyps in the colon? Learn and avoid them. Then you can try the following foods which are effective but simple to improve your colon health.



Raspberries are one in the list of the fiber-rich foods. As you know, fiber is important to improve your colon health. Although you can get fiber from other fruits such as oranges, blueberries, and apples, raspberries are the best source of fiber, providing 8 grams of a cup. There are many ways to enjoy this kind of fruit. Apart from raw snack, you can spread a little raspberry jam on toast to have a sweet breakfast.

Lentils and beans


Lentils and beans are other fiber-rich foods. You should add some of them to your lunch or dinner with dishes such as chilis, stews, and soups which can easily combine with lentils and beans to create your delicious and filling diet.



Yogurt is a kind of dairy product that contains probiotic and a rich amount of Vitamin D. Apart from reducing the risk of colorectal cancer, the active bacterial cultures of yogurt can balance good and bad bacteria for the supporter of overall gastrointestinal health. Calcium ingredient plays an important role to lower the risk of the colon-related diseases. There are several ways to enjoy yogurt: eating on it own, making some trail mix, indulging in yogurt-covered pretzels.

Brown rice


This is also a great source of fiber. Compared to white rice, brown rice is a more nutritious choice. Yet, it also has the ability to keep your colon away from colon cancer.

Dark vegetables


Most of the dark vegetables are the high-fiber foods. For example, each artichoke contains 10 grams of fiber. Besides, you also have a variety of options such as carrots and broccoli. For use of dark vegetables, the simplest way is to make healthy snack by packing little freeze-dried carrots. Or you can easily combine these foods with many dishes you cook in the kitchen



Salmon is a great choice for fans of seafood. According to some research, omega-3 fatty acids in fishes have the ability to minimize inflammation and strengthen the function of your colon cells.

Somethings you need to avoid to maintain your colon health

Apart from what I mentioned above, you also need to keep the followings in mind:

  • Eat less red and processed meats
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    Don't consume a high intake of sugar
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    Drink a plenty of milk
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    Limit your consumption of white rice and white flour.


So, what is good for colon health?, What foods to eat to clean your colon?, What foods heal the colon? Have you got your own answers from my post?

Generally, to maintain and improve your colon health, you need to pay attention to the foods containing more fiber and Vitamin D. Besides, you also need to drink a lot of water and do exercise regularly to keep your colon clean always.


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1 thought on “How to Maintain and Improve Colon Health: Beneficial Tips”

  1. Great article, thank you! I’m on my own now, so it’s kind of strange- I’m trying to figure out what to eat all over again. So, I figured I better do it the healthy way.

    One question though, article said “drink a lot of milk.” Is there anything you can do in replace of this? Yeah, I don’t do milk!

    Thank you,



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