Colon Cleansing: How to Naturally Flush Your Colon at Home (Science Based)

Colon Cleansing: How to Naturally Flush Your Colon at Home

Colon cleansing is a broad description of using methods to flush excess waste and toxins from your colon. Consuming high-fiber foods, probiotic foods, and foods that promote healthy digestion are among some of the natural ways to cleanse your colon at home. Also, water, healthy smoothies, and some herbal teas stimulate your digestive tract to promote colon cleansing.

There are many claims on the Internet that colon cleansing helps improve your general health. Among some of the claimed benefits of a colon cleanse are increased energy levels, fewer headaches, and even weight loss. Many of the colon cleansing benefits have never been proven in scientific literature. (1)


However, there are many aspects of natural colon cleansing that are connected with good digestive health. This means that you don’t have to resort to colon hydrotherapy or enema preparations to flush toxins from your colon.

In this article, you will learn about safe ways to keep your digestion working properly to prevent a buildup of waste.

What the Colon Is and What It Does

Your colon is an integral part of your digestive system and is also called the large intestine.

Doctors from the American Society of Colon and Rectal Surgeons report that leftover digested food enter the colon. In the colon, bacteria break down the waste material and remove water, salt, and some nutrients. Muscles slowly move the waste through the large intestine where it becomes stool or feces. (2)

For your colon to function properly, there needs to be a healthy balance of good bacteria. If there is an imbalance in the number of “good” bacteria or your colon can’t expel the waste, you could experience gastrointestinal problems. (2)

A healthy colon effectively cleanses your body of waste and keeps you healthy and feeling good.

Do You Need a Colon Cleansing?

There are a number of important reasons to making sure stool is expelled from your digestion system regularly.

Doctors from the Mayo Clinic say that a diet low in fiber and high in fat increases a person’s risk of colon cancer. Scientists think there is a link between poor diet and changes in the microbes that live in the colon, which lead to inflammation and increased cancer risk. (3)

For example, fiber is one of the best foods for cleaning out your colon effectively. Researchers say that dietary fiber found in wholegrain foods, fruits, vegetables, and nuts help to lower your risk of certain diseases. Fiber has a high nutritional value and aids healthy digestion. (4)

Keeping your colon clean and free of a buildup of excess waste is essential for good health.

What exactly is colon cleansing and is flushing toxins out of your body something you should be worried about?

What Is Colon Cleansing?

When most people hear the term colonic cleansing, they probably think of colon hydrotherapy. This type of colon cleanse uses tubes to irrigate the colon to flush out all traces of stool.

The Journal of Lancaster General Hospital reports that advocates of colon cleansing claim that the procedure helps prevent toxins and undigested material being reabsorbed by the body. (5)

Some other methods of colon cleansing involve oral regimes that involve a combination of laxatives, supplements, and herbs to cleanse the colon.


I’ve already written in detail about colonic hydrotherapy in my article “What Is a Colonic? The Pros and Cons of Colonic Hydrotherapy“, however this article will discuss natural colon cleansing methods you can do at home, emphasizing the role of nutrition.

Doctors say that there is actually much you can do to improve your colon health without resorting to colonics. In most cases, natural colon cleansing involves enjoying a well-balanced diet with plenty of fiber. (5)

Increasing your intake of healthy foods and reducing the buildup of toxins in your colon helps improve your digestive health.

The World Journal of Gastroenterology reported in 2015 that a healthy gut microflora is essential for human health. A diet rich in fruits, vegetables, and fiber is one of the best ways to improve gut microbiota and prevent infections in the colon. (6)

Other studies have shown that natural foods containing prebiotics and probiotics improve your gastrointestinal health and help to remove toxins naturally. A healthy gut microbiota helps to remove harmful organisms. This contributes to good health and fights disease. (7)

Keep reading to find out the best ways to improve your gut microbiota to naturally flush your colon at home.

How to Do Natural Colon Cleanse at Home

There are many easy ways you can use your diet to naturally cleanse your colon at home and rid your body of excess toxins.

Research published in 2018 found that diet has a great role in improving the health of the gut’s microbiota. A diet that includes the right balance of carbohydrates, protein, and fat helps to improve intestinal health and the immune system, especially in older people. (8)

Juices and Smoothies to Cleanse Your Colon

One way to help flush toxins from your colon and improve your intestinal health is to add natural smoothies and juices to your diet.

The journal Scientific Reports in 2017 reported that a vegetable and fruit-based juice diet can improve your gut microbiota. 20 adults consumed a diet of fruit and vegetable juices for 3 days. Scientists noticed a marked improvement in their intestinal health and the participants also lost weight. (9)

One reason why fruits and vegetable drinks are so useful to cleanse your colon from toxins is that they contain antioxidants. Scientists report that plant foods are high in dietary polyphenols which have many beneficial health effects. Polyphenols help to boost “good” bacteria and kill off toxins in the colon. (10)

Research on humans also found that fruit juices and fruit pulp can be incorporated with fermented dairy products (such as kefir and yogurt) as an excellent way to improve your intestinal health. (10)

Just remember that when drinking the juice you also lose the fiber content. Find out in my previous article why you should be careful not to consume large amounts of fruit juice and replace some of it with the real fruit or drink instead smoothies that contain also the fiber.

Let’s look at a few excellent ingredients you can add to colon-cleansing juices or smoothies.


Apples to help cleanse toxins from your colon

Research has shown that consuming one or two apples a day can help to reduce your risk of colorectal cancer. Scientists noted that the peel of apples contains more antioxidants than the apple flesh. (11)

Other studies have shown that apple and berry juices have chemo-preventative properties that help to improve colonic microflora. These types of fruit juices may help to prevent colon cancer. (12)

Cranberry juice to improve your colon health

Some scientific studies show that cranberries have an anti-inflammatory effect on the digestive tract. Consuming products rich in cranberries also help to improve gut microbiota and increase the number of good bacteria in the colon. (13)

Cruciferous vegetable juice for colon cleansing

Adding green leafy vegetables to your juicer or blender is one way to help cleanse your large intestine.

The Journal of Nutrition reported that cruciferous vegetables such as broccoli, kale, and cabbage contain compounds that improve gut bacteria. (14)

Benefits of kefir to cleanse your colon

To create a smoothie with colon-cleansing properties, you can use kefir fermented milk drink as its base.

Various studies point to the fact that kefir is good for your digestive health. For example, research has shown that kefir can help to kill off toxins and harmful microbes in your large intestine. (15)

Kefir is also a lactose-free milk drink that can help to make food pass easier through your digestive tract, thus lowering the time food spends in your colon. (16)

Find out more information about this healthy drink, how to make it at home and how kefir has tremendous benefits for your digestion in my article about proven benefits of kefir (science based).

Natural Colon Cleanse Using High-Fiber Foods

Foods that are high in fiber help get rid of stool and body waste quicker to help cleanse your colon.

According to researchers at the Harvard School of Public Health, most people don’t get their recommended 20 to 30 grams of fiber daily. Fiber is one of the best ways of alleviating constipation and other digestive diseases. (17)

Fiber also works as a colon cleansing method. Sometimes granulated wheat-fiber supplements are recommended as a colon cleanse before a colonography. (18)

The journal Nutrients also reports that fiber is a good source of prebiotics that helps to improve microflora in the colon. Increasing your intake of fiber-rich foods increase the number of “good” colonic bacteria and improve your digestive health. (19)

There are conflicting reports on the link between increased fiber and lower rates of colorectal cancer. However, most doctors agree that getting enough dietary fiber helps to treat constipation, prevent hemorrhoids, and help manage the symptoms of irritable bowel syndrome. (20, 21)

Here are a few high-fiber foods that can help cleanse your bowels and improve your digestive health.


Add chia seeds to your diet as a natural colon cleanse

One tablespoon of chia seeds will add 5 grams of fiber to your diet which is about 20% of your daily fiber needs. (22)

Chia seeds are also a rich source of omega-3 fatty acids which, as we will see later in the article, also help with intestinal cleansing.

Find out more on the many health benefits of consuming chia seeds and why they are rightly called a superfood.

Colon cleansing with pumpkin seeds

Snacking on pumpkin seeds, adding them to your salads, or putting them in smoothies will help keep your intestines healthy.

A 1-oz. serving (28 g) of pumpkin seeds gives you 5 grams of fiber as well as being a rich source of omega-3. (23)

Adding a serving of pumpkin seeds to your diet every day may also help kill off intestinal parasites from your digestive tract. (24)

Learn more about the cardiovascular benefits of pumpkin seeds and how they can lower your cholesterol levels.

Broccoli helps to rid your intestines of toxins

One way to help cleanse toxins from your colon and prevent a buildup of fecal matter is to regularly consume broccoli.

A 1-cup serving of broccoli (90 g) will give you about 2.5 grams of fiber which is about 10% of your daily fiber requirements. (25)

Broccoli also improves your intestinal health because it contains a compound called sulforaphane that maintains the microflora balance in your colon. (26)

Did you know that broccoli is also good for managing arthritis, keeping your heart healthy, and protecting your eye health?

Kale is a natural food to improve digestive health

Kale is a cruciferous vegetable and one of the superfoods for colon health.

Apart from its good fiber content, kale contains substances called prebiotics that help to increase healthy gut bacteria. This helps prevent a buildup of harmful toxins in your colon and makes you pass stool easier. (27)

To learn more about the many reasons to add kale to your diet, please read this article.

Colon Cleanse with Probiotic Foods

Consuming foods that contain probiotics is a good way to cleanse your bowels and maintain your digestive health.

Research into the benefits of probiotic foods has found that they help to improve the health of your intestinal tract and also stimulate your immune system. Probiotics in the intestines can also protect against microbial infection. (28)

Here are some of the foods containing probiotics that are part of a healthy colon diet.

Sauerkraut for a natural cleanse

To help flush toxins through your colon quicker, you can try consuming more sauerkraut because it is full of probiotics.

One study found that people who take 10 g of sauerkraut daily report better gastrointestinal health. Regularly consuming probiotic sauerkraut can help prevent constipation and improve digestion. (30)


Probiotic yogurt for colon cleansing at home

Another way to cleanse your colon and improve your intestinal health is to consume probiotic yogurt.

Yogurt is one of the foods for improved colon health because it is a source of healthy bacteria and probiotics. Research published in 2017 found that yogurt consumed along with fruits can nourish your colon with probiotics, prebiotics, vitamins, and minerals. (31)

Kefir is similar to yogurt but even better for your colon health. Some types of kefir contain around 60 strains of healthy bacteria and yeast. Kefir also contains a unique strain of bacteria that protect your colon from the harmful effects of microbes. (32, 33) Kefir is one of the ingredient in this 2 ingredient colon cleanse.

Further reading: Proven Health Benefits of Probiotics According to Science.

Benefits of Prebiotic Foods for Colon Cleanse

How can prebiotic foods act as a natural colon cleanse if you want to detox your intestines?

Scientists say that prebiotics act as a food source for probiotics. This means that increasing your consumption of prebiotic foods can improve your intestinal health because they help more healthy bacteria to form. (19)

Some foods that act as prebiotics include leeks, asparagus, garlic, onions, wheat, and oats. (19)

Colon Cleanse Herbal Teas

To help flush your colon from toxins and improve your digestion, you should regularly consume teas such as ginger, turmeric, and green tea.

An intestinal cleanse using herbal teas works well because you flush out toxins due to increase fluid intake and improve digestion by means of herbs.

For example, some herbs have a laxative effect on your intestines, others have antimicrobial properties, and others soothe digestive upset.

Let’s look at some colon cleansing herbal teas you can use for a healthy colon.

Ginger as a colon flush

Researchers report that ginger contains antimicrobial compounds that also help reduce inflammation. The most powerful compound – [6]-gingerol – accumulates in the gastrointestinal tract and helps improve colonic health. Ginger has also been linked to lower instances of colorectal cancer. (34)

Learn how to make ginger tea to help boost your colon health and strengthen your immunity.

Turmeric to cleanse your colon

Turmeric is a spice related to ginger and is another food that is excellent for a healthy colon diet.

The AAPS Journal reported that turmeric’s anti-inflammatory properties help to lower gastrointestinal inflammation. Turmeric also contains powerful antimicrobial and antioxidant compounds that can kill off toxins. Turmeric has also been linked to preventing colon cancer. (35)

Learn more about the amazing health benefits of this “golden spice.” You can also find a recipe for a delicious turmeric ginger tea.

Green tea for a healthy colon

Green tea naturally cleanses your colon because it contains high levels of antioxidants that help to flush out toxins.

Studies into the medicinal properties of green tea have found that green tea helps to protect the gastrointestinal tract. Antioxidants in green tea called catechins have an anti-inflammatory and anticancer effect. Consuming green tea has been linked to the prevention of colon cancer. (36)

Learn more about how green tea can benefit your digestive health as well as help you lose weight.

Water for Colon Detox

One of the best ways to flush toxins from your colon is to drink plenty of water.

Scientists have found that water is necessary for the digestive tract to help digestion and absorb nutrients from food. Drinking enough water also helps to protect the intestinal tract from various gut diseases. (37)

You can add to the nutritional value of drinking water by trying one of my delicious flat tummy water recipes. Or, find out how lemon water can help flush toxins from your system.

Bowel Cleanse with Salt Water

Some people also cleanse their colon with a salt water flush which should help you quickly pass stool.

One study found that drinking a saline solution along with certain yoga poses helped to clear the colon before a colonoscopy. (38)

To make your homemade colon cleanse, you should mix 2 teaspoons of non-iodized sea salt or Himalayan salt in 1 liter of warm water. Mix well to dissolve the salt. Drink quickly on an empty stomach to help induce a bowel movement.

Some of the risks of salt water flush include nausea, vomiting and weakness in some people. Avoid salt water flush if you have heart problems, kidney problems, diabetes or high blood pressure.

Healthy Colon Tips

Looking after your colon health is one of the best ways to increase feelings of well-being. In the majority of cases, colon cleansing at home just means eating healthy, fiber-rich foods and drinking plenty of water and fluids.

Doctors also recommend limiting your consumption of red meat and processed foods to help keep your colon healthy. (39)

You should also make sure that you are getting enough fiber in your diet and include probiotic foods for your colon health.

If you suffer from constipation, try these home remedies or these natural laxatives.

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