To help clean your intestines, eat fiber-rich vegetables like dark leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), carrots, artichokes, and avocados, as their fiber and nutrients support healthy gut bacteria and regular bowel movements, flushing out waste and toxins naturally. Drinking plenty of water alongside these foods is key for optimal digestive cleansing.
The Best Fruits & Vegetables for Gut Health
For a healthy bowel, you need fibre from a variety of sources, such as:
What should I eat and drink if I'm constipated?
Laxatives: You can drink a polyethylene glycol (PEG) solution or use an over-the counter (OTC) laxative to cleanse your colon. Surgery: If you have severe fecal impaction, your healthcare provider will perform surgery, especially to target symptoms of bleeding due to a tear in your bowel (bowel perforation).
Prunes and prune juice live up to their reputation as foods to help constipation due to a unique ingredient. In addition to fiber, prunes are rich in a naturally occurring sugar alcohol called sorbitol.
There are many ways to clean your colon.
Here are some of the most effective foods that help heal colon inflammation:
Toxic Megacolon
Fiber-rich foods help get rid of harmful toxins in the colon. Fiber-rich foods also keep stool soft, which improves bowel movement. Fruits like raspberries, apples, and pears provide a good amount of fiber. Fresh vegetables like peas and broccoli also contain a lot of fiber.
Oregano. Oregano oil is one of the most common substances used to treat SIBO. One study found it to be even more effective than pharmaceutical antibiotics for killing off wayward microbes in the small intestine (Source: NCBI).
Signs of bad gut health include digestive issues like bloating, gas, diarrhea, constipation, and heartburn; skin problems such as acne or eczema; mood changes like anxiety or depression; fatigue; sugar cravings; and unintentional weight changes, all stemming from an imbalance in your gut microbiome (dysbiosis). These symptoms can signal that your gut isn't processing food and eliminating waste effectively, impacting overall well-being, notes Healthdirect and GoodRx.
The healthy and delicious healing foods to speed your recuperation include: Leafy green vegetables. Just as your parents told you, these vegetables are good for you. Collard greens, spinach, arugula, Swiss chard and kale are high in fiber and full of nutrients that reduce inflammation and enhance your immune system.
What to Eat
This includes the 'super six': wholegrains, fruits, vegetables, nuts and seeds, legumes, herbs and spices. I talk more about these in the book, including not only what they each provide you and your gut microbes, but easy hacks to hit your 30+ with no extra time, effort or cost!
Foods to Avoid
10 foods that fight inflammation
First and foremost, eat a diet rich in whole grains, vegetables, fruits, nuts, seeds, beans and lentils.
The warning signs
So how do you know whether it's time to take better care of your gut health? In most cases, you'll be clued in by gastrointestinal symptoms: acid reflux, belching, bloating, abdominal pain, or irregular bowel movements.
Drinks that promote a healthy gut microbiome have been used for centuries. Fermented drinks — like kombucha and kefir — and ginger and green teas contain nutrients that can help the microbiome thrive.
Products to clean your stomach include enzymes, herbal teas, enemas, laxatives (including nonstimulant and stimulant types), and magnesium. As mentioned, you can also clean your stomach professionally with colon irrigation. This method is similar to an enema, but it involves more water.
How To Empty Your Bowels Every Morning
Berries: such as blueberries, raspberries, strawberries are all juicy berries that are very useful in treating constipation because they are rich in antioxidants, fiber and contain very few calories.
Your body may tell you if your daily fiber intake is low. Here are some signs that you need more fiber in your diet.