Your microbiome consists of trillions of microorganisms that live in your digestive system, helping to release nutrients in your food and aid your overall health. Here is a quick program to increase the health of the “good” bacteria in your gut.
How do you know if your internal microbiome is healthy and happy?
“It’s a gut feeling,” says Dr. M. Andrea Azcárate-Peril, a director at the Microbiome Core Facility at the University of North Carolina.
Quite literally. With bacteria and other microbes vastly outnumbering the human cells in our bodies, we’re more bacteria than human. Our bodies can’t function properly without them. They support our immune system, help us process and absorb nutrients, and lower the risk many conditions, including:
- obesity
- heart disease
- diabetes
- cancer
- mental health and mood conditions
Many chronic and autoimmune diseases have also been linked to a microbiotic imbalance — or dysbiosis. This just means: Trust your gut when it’s feeling funny and revisit the state of your health.
Most people already have an idea of how healthy their gut is, according to Dr. Ami Bhatt, an assistant professor and researcher at Stanford University. She says that the intestinal microbiome “really does lend itself to people doing experiments on themselves and figuring out what works for them.”
There are roughly 100 trillion bacteriaTrusted Source in the digestive system alone. It may seem like a tall order to change them, but the good news is that your microbiome can quickly change. Research has shown that within days of changing your diet, your gut microbiome can change.
You can clean out your bowels quickly (also known as cleaning out your colon, or large intestine) at home by drinking more water and adding certain foods to your diet, such as whole grains and more fruits and veggies.
You may be interested in doing a colon cleanse if you feel bloated or have a constipated feeling. While a colon cleanse may help alleviate your symptoms, there’s no scientific evidence supporting its use.
This article discusses the pros and cons of a colon cleanse, how to clean out your colon naturally, and the side effects of cleansing your colon at home.
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Why Do a Colon Cleanse?
Proponents of natural colon cleanses say that they offer a host of benefits, such as removing toxins from the body, improving the immune system, aiding with weight loss, easing bloat, and even reducing the risk of colon cancer.
While people may feel better after a natural colon cleanse, no research supports any medical benefits to this practice.1
Another type of colon cleanse, called hydrotherapy of the colon or irrigation, is also not supported by science. This type of cleanse is performed by a healthcare provider and sends water into the colon with a device.
This type of cleanse is not used to prepare for a colonoscopy.
How to Clean Your Colon Quickly and Naturally
If you like the idea of “cleansing” your body, and of course, doing so safely, look no further than the produce and bulk food aisles of your local grocery store.
Drinking More Water
Water, plain and simple, will make everything in your body function better, including your digestion and elimination. Don’t worry about the old advice that you should drink eight, 8-ounce glasses a day. Instead, use the color of your urine as a guide. If it’s pale yellow or straw-colored, you’re getting enough water. If it’s any darker than this, you likely need to drink more.
Increasing Fiber Intake
Fiber is a type of carbohydrate that your body can’t digest but that influences the rate of digestion, the absorption of nutrients, and the movement of waste through the colon (by helping to soften the stool).2
Fiber can be found in a variety of foods, including fruits and veggies, oats, lentils, peas, and almonds. Increasing your intake of fiber will help to regulate your bowels and maintain overall colon health.2
Taking Probiotics
Probiotics are live bacteria and yeasts that you eat and that have health benefits, primarily when it comes to digestion. Researchers think that they help to replace “good” bacteria and balance “good” and “bad” bacteria in your body, which keeps digestion running smoothly.3
Yogurt and other fermented foods such as kimchi and pickles are good sources of probiotics. You can also buy them as supplements.
Mixing Apple Cider Vinegar and Honey
Because both of these ingredients contain probiotics, mixing them together may aid gut health. People also believe that this concoction can help remove toxins from the body, but there’s no scientific evidence to support this.
You can try this mixture by adding 1 tablespoon of raw honey and 2 tablespoons of apple cider vinegar to a warm glass of water.
Juice and Smoothies
Adding more fruits to your diet in any form, including juice and smoothies, is a good way to stay hydrated, as well as add fiber and other nutrients to your diet that improve gut health. Some fruits, such as bananas and apples, are a good source of probiotics. You can also add yogurt to a smoothie for an extra probiotic boost.
Taken together, these elements can help improve the gut microbiome and regulate your bowel movements.
Doing a Salt Water Flush
It’s possible that a salt water flush could help ease symptoms like bloating or constipation. The practice involves mixing 1 or 2 teaspoons of non-iodized salt into 1 liter of water and drinking it over the course of five minutes.
While some people claim this practice is helpful, there’s no scientific evidence that it helps digestive health. It may even cause nausea and make you dehydrated. It’s best to speak to a healthcare provider before trying it.
Day 1
When to wake up
Let your body wake up naturally
Sleeping in line with your body’s natural circadian rhythm is important for good sleep and a healthy gut.
“The gut microbiota has a circadian rhythm like we do,” said Azcárate-Peril. “Our gut microbiota will fluctuate in terms of composition and abundance based on our rhythm of when we eat and sleep. If that circadian rhythm is disrupted, we are going to have issues. We don’t want to interrupt that cycle.”
What to eat today
Ditch the Western diet
A diet that’s high in animal protein, sugar, and fat, and low in fiber — like the diets full of highly processed foods that are popular in the United States — have been shown to decrease the amount of bacteria in the gut, especially of beneficial Bifidobacterium and Eubacterium species.
The Western diet has also been linked to an increased risk of developing diabetes, heart disease, and even certain cancers.
Go Mediterranean
A 2019 study found that a diet rich in vegetables, fruits, and whole grains with a lower intake of red meat, processed foods and meats, and dairy increased the amount of total bacteria in the gut and supported beneficial bacteria like Lactobacillus and Bifidobacterium.
So why not try the Mediterranean diet, which follows these recommendations?
Stick to one glass of red wine or dark chocolate
Other types of alcohol can harm gut health by decreasing beneficial bacteria, but red wine has been shown to support beneficial bacteria in the gut thanks to its concentration of polyphenols. If you don’t want to drink, indulge in fresh berries or dark chocolate to get the same polyphenol benefits.
What to do today
Try to stop smoking, if you do
A small study from 2013 found that when people stopped smoking, they had more microbial diversity in their gut. A 2022 review of 13 studies confirmed smokers experienced a reduction in species diversity in their gut bacteria. To be on the safe side, halt vaping activities too.
Go for a 30-minute run or workout
Add gut health to the list of reasons you should hit the gym. While the gut-exercise connection isn’t yet clear, many researchers believe that exercise reduces stress hormones, which affect the microbes in your gut.
A 2021 review found higher levels of gut microbial diversity in high level athletes. A 2018 study found that exercise increased the microbes that help reduce inflammation, fight insulin resistance, and support a healthy metabolism.
Once the participants stopped exercising regularly, their microbiomes went back to what they had been at the start.
When to sleep: 11 p.m.
Sleep deprivation has been found to alter the bacteria in your gut. Go to bed early — at least 30 minutes before you normally do on a weekday — for quality sleep.
Day 2
When to wake up: 7:30 a.m.
Get up earlier so you’re not preparing your body for a late start on Monday.
What to eat today
Add high-fiber foods to every meal
Fiber is key to a happy gut, especially indigestible fiber. Indigestible fiber, aka prebiotics, boost the bacteria you already have instead of adding new bacteria, like probiotics. Feed the bacteria in your gut with:
- raspberries
- green peas
- broccoli
- beans
- lentils
- whole grains
They’ll help support beneficial bacteria like Bifidobacteria.
Cut added sugar
The microbes in your belly love sugar just as much as you do, but the results aren’t great.
Simple sugars feed bacteria and can lead to overgrowths of less beneficial or harmful bacteria and reduce diversity. Check out the ingredient list in breads, sauces, and condiments and keep your daily intake under the recommended limit of 37.5 grams (g) for men and 25 g for women.
Have a glass of kombucha
Fermented foods contain beneficial live bacteria. Some examples include:
These probiotic foods can help improve intestinal health and digestion by supporting and introducing beneficial microbes. When choosing fermented foods, be sure to pick items that are low in sugar like unsweetened yogurt.
What to do today
“We live in a society that is too clean,” said Azcárate-Peril. “We are not exposed to enough microbes during childhood, so we are not properly educating our immune systems.”
Play with a pet
Older studies have found that exposure to pets as infants and children can:
- reduce the risk of developing allergies
- support a healthy immune system
- encourage a diverse microbiome
Further research is needed to better characterize the effect of pet ownership on the human gut microbiome. But that doesn’t mean that adults don’t benefit from the fuzzy snuggles, too.
Get dirty
Garden. Play outside. Lounge on the grass. Exposure to the natural microbes around us can help replenish our microbiota and encourage diversity.
It’s probably not wise to go around licking subway poles or eating undercooked chicken, but most of us could benefit from a little less ‘cleanliness.’
When to sleep: 11 p.m.
Keep the early bedtime to wake up refreshed tomorrow and stay in sync with your circadian rhythm.
Day 3:
When to wake up: 6:30 a.m.
Try to get up at least 7 hours after you went to bed to bank a full night’s rest.
What to eat today
Try a meatless Monday
Diets that are loaded with fruits and veggies and low in meat have been linked to more diverse microbiota and an abundance of good bacteria like Prevotella. Meat-heavy diets can increase the abundance and activity of microorganisms that have been linked to inflammatory bowel disease.
Drink two extra glasses of water
Proper hydration is key to keeping food moving through your intestines properly, and this movement is vital for a healthy gut.
What to do today
Throw out your antibacterial toothpaste, dental floss, and mouthwash
Antibacterial chemicals can cause antibacterial-resistant microbes and harm beneficial bacteria in your mouth.
Destress
Animal studies have found that stress reduces beneficial bacteria and increases harmful bacteria in the gut.
Chronic stress is particularly dangerous because it may increase intestinal permeability (also known as leaky gut) and allows the gut microbiota to go where they shouldn’t, causing inflammation.
When to sleep: 11 p.m.
Keep up a healthy sleep pattern and go to bed early to wake up sharp tomorrow. Even partial sleep deprivation can alter your microbiome and recent findings suggest that these changes reduce your cognitive function.
The rest of the week
A healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria. But if you’re only going to stick with one thing: Change your diet to include more whole foods and vegetables. This will have the single biggest impact.
For the rest of the week:
- Mix it up and try new foods. Eating diverse foods leads to a happier gut and a more diverse microbiota.
- Skip harsh, aggressive cleaners like bleach and use natural cleaners like soap and water instead.
- Take antibiotics only when absolutely necessary.
- Exercise regularly.
While your microbiome may change quickly with what you eat, there are no quick fixes or overnight miracle workers for a healthy gut. Instead, it’s about sticking to the small changes that add up.
“Our microbiome is a mirror of our lifestyle,” said Bhatt. “We need to enact healthy lifestyles over the long term if we are going to see that reflected in our microbiome.”
What Are the Precautions of a Natural Colon Cleanse?
Doing a natural colon cleanse should be safe for most people, as long as you aren’t also fasting or doing them too often.
However, it’s best to speak to a healthcare provider before drastically changing your eating patterns or trying new treatments or supplements (including a colon cleanse), especially if you have an underlying condition. For example, people with blood pressure issues may want to avoid saltwater flushes, which increase sodium intake.
Side Effects
Colon cleansing at home comes with some risks, such as:1
- Dehydration
- Electrolyte imbalance
- Nausea
- Cramping
Doing an occasional, short colon cleanse may not result in side effects, but the chances of side effects increase the longer or more often you do cleanses. It’s best to consult a healthcare provider if you experience any symptoms.
How to Improve Colon Health
The best way to improve colon health is by drinking enough water and eating foods that promote a healthy digestive system. Some strategies include:
- Increasing your intake of fruits and vegetables, even making them the foundation of your diet
- Making all your grains whole grains, which offer fiber and more nutrients generally
- Eating more ground flaxseed, which improves digestion and elimination by helping move stool out of your system
Summary
You can do a natural colon cleanse by adding more fiber and probiotics to your diet, as well as by trying a saltwater flush or mixing apple cider vinegar with honey. While you may find that the practice helps ease bloating or other digestive issues, there’s no scientific support for doing a natural colon cleanse. While safe for most people, the practice does come with side effects, such as nausea or dehydration.
Drinking more water and increasing your consumption of fruits and veggies, whole grains, and ground flaxseed are all science-backed ways of aiding digestive health.
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