How to Do a Colon Cleanse: What Actually Works and What to Avoid

Colon cleanse ads are everywhere, and they're just that: ads.

The marketing industry makes bold claims, telling you you're filled with toxic waste or that a clogged colon is the reason you can't lose weight.

The reality? Indigestion, constipation, and weight struggles often stem from diet and exercise (of course, a full medical check-up is always necessary to be sure there aren't other underlying conditions).

Read on to learn the truth about colon cleanses and what you can do for healthier bowel movements.

Do You Actually Need a Colon Cleanse?

Short answer: no. For healthy people, your colon doesn't need any type of "cleansing" routine, it cleans itself.

Your digestive system is naturally designed to get rid of waste all on its own. Your liver and kidneys are continuously removing toxins, and your colon is sending out your digestive remnants.

The American Academy of Family Physicians says there is a lack of high-quality evidence supporting colon cleansing. Instead, what is documented is a host of risks with cleanses and detoxes.

If you're having digestive issues, the first step is to go to your doctor and check if there are any underlying conditions. Otherwise, working with a registered dietitian experienced in gut health can give you the advice and tools you need to improve your digestion.

What Happens During a Medical Colon Cleanse

Medical colon cleansing is different from at-home products and methods. It's used before procedures like colonoscopies or for severe constipation when recommended and performed by a doctor.

Before the procedure, you drink a prescription bowel preparation solution with osmotic laxatives, like polyethylene glycol (PEG). It draws water into the colon, softening your stool and flushing your bowel so the doctor has a clear view of your colon lining.

It's not the most pleasant experience, but it is necessary for your health only when medically required.

Natural Ways to Support Your Colon Health

These habits will lead to long-term colon health, along with increased energy, better sleep, weight management, and much more.

Add More Fiber (Gradually)

Fiber does so much for your health. To name a few:‍

• ‍Helps you feel fuller for longer. This translates to eating smaller portions less often.‍
• Adds bulk to your stool. Increases the size and softness, making it easier to pass.‍
• Feeds “good” gut bacteria. Good bacteria support the health of your intestinal lining.‍
• Regulate blood sugar. Soluble fiber slows the absorption of sugar into the bloodstream, helping prevent sharp spikes and crashes in blood glucose after meals. ‍
• Less constipation, diarrhea, and risk of colorectal cancer. Good bacteria, bulk, and a healthy lining all lead to smoother and more regular bowel movements and digestion.

Aim for 25 to 40 grams per day, increasing slowly to avoid constipation. Easy ways to add more fiber include having fruit for dessert, including two servings of vegetables in every meal, choosing whole grains instead of processed ones, adding a few servings of beans or lentils weekly, and snacking on nuts and seeds.

Drink Enough Water

Without water, fiber can't do what it needs to do. It needs to absorb water to keep stools soft, bulky, and easier to pass. Adding fiber without adding water can easily lead to constipation, so stay hydrated.

Depending on your fitness, environment (heat and humidity levels), age, sex, and other factors, you should get anywhere from 8 to 12 cups (2 to 3 liters) of water per day. If your urine is a pale yellow, it's a good sign you're getting enough water.

Move Your Body

We all know we need to move more, but knowing that doesn't make it any easier. Luckily, you don't need to go to the gym, run, or take up a new sport. Little bits of movement daily that add up can be enough to get you to the recommended minimum of 150 minutes of moderate-intensity movement per week.

Some easy ways to fit more movement into your day include taking a 10 to 15 minute brisk walk after meals, parking farther from the entrance when running errands, getting up to walk around for a few minutes every hour if you work at a desk, doing household chores like vacuuming or gardening, dancing while cooking or cleaning, and walking while talking on the phone instead of sitting down.

It's all about going slow and easy to start. Give your body, mind, and daily routine time to adjust. Rolling out your mat every morning and putting on a 5-minute simple aerobic video is a great way to get started.

Don't Ignore Your Body's Signals

If you feel the need to go to the bathroom, go. Try not to wait, since your colon can absorb more water and make it harder to pass.

Another tip for better bowel movements is to not eat at least two hours before bed. Your digestive system needs time, and digesting overnight tends to lead to messy morning stools.

Popular Colon Cleanse Methods: What You Should Know

Marketing doesn't have to follow strict rules, and products can make claims beyond what's possible. Here's what to know:

Saltwater Flushes

"Cleanses," like drinking concentrated saltwater, don't have scientific evidence supporting their helpfulness for your health. Instead, what is documented is its risks, which include:

• Electrolyte imbalances
• Dehydration
• Nausea
• Vomiting
• Diarrhea

They can also be especially dangerous for people with high blood pressure, kidney disease, or heart conditions, and should only be considered under medical supervision, if at all.

Herbal Teas and Supplements

While these are promoted all over social media as something to help you cleanse or detoxify, once again, research doesn't prove the claims. The National Institutes of Health states that there is no compelling evidence for detox products, detoxes, or cleanses in general.

And all the products you see influencers promoting? They're not regulated by the FDA, and some can even have ingredients not listed on the label. Plus, you can develop a dependency on herbal laxatives, which means your normal bowel function won't work as well on its own.

Finally, these products can interact with other medications, supplements, or health conditions. Always talk to your doctor before trying any herbal supplements.

Juice Cleanses and Restrictive Diets

There's a reason why crash diets and cleanses don't last: they're often too restrictive and mess with both your mental and physical health.

In general, food rigidity and dieting are risk factors for disordered eating. Overly restricting yourself can often lead to binge eating later on.

While it might sound frustrating, going slow with weight loss is the best thing you can do for your health. Little habits, adding up over time, are what can prevent crash dieting and yo-yo weight gain (and crash dieting often leads to gaining even more weight once you stop because you've been so mentally and physically restricted).

Enemas and Colon Hydrotherapy

These methods add fluid directly into your rectum to empty your bowels. They should only be done by medical professionals when recommended. Otherwise, they come with a risk of:

• Infection
• Bowel perforation
• Electrolyte imbalances
• Injury to the rectum or colon

Risks You Should Know Before Trying a Colon Cleanse

Colon cleanses come with significant risks, each varying depending on which one you do. Some of the most common side effects are cramping, bloating, nausea, diarrhea, and dehydration. More serious complications include kidney damage, severe infections, bowel perforation, and electrolyte imbalances.

In general, colon cleanses are not recommended by the healthcare community. The exception is if a doctor specifically recommends and performs a procedure.

When to Talk to a Healthcare Professional

Instead of trying to "clean" your bowels yourself, head to the doctor if you experience:

• Chronic constipation (fewer than three bowel movements per week)
• Persistent abdominal pain
• Blood in your stool
• Unexplained weight loss
• Sudden or lasting changes in bowel habits

Regular screening for colorectal cancer is also recommended for healthy adults 45 or older.

The Bottom Line on Colon Cleansing

Your colon knows what it's doing. It doesn't need a "cleanse" (unless a doctor specifically recommends and performs a procedure).

If you're struggling with regular, healthy bowel movements, chances are it has to do with diet and exercise. First, always check with your doctor when you notice symptoms, and get the all-clear that there are no underlying conditions. From there, it's about lifestyle changes, which, of course, doesn't sound fun, but there are ways to make it easy.

Make Healthy Habits Easier with Support

For advice on how to build healthier habits easily and get a healthy colon, talk to a registered dietitian who specializes in gut health. They give personalized suggestions (that are evidence-based) and make sure not to overwhelm you with too much too soon. They'll tailor their recommendations to your lifestyle and goals, making eating healthy feel much easier than it used to.

While moving towards health slowly doesn't sound as rewarding as "dropping ten pounds fast," it's what's going to get you feeling better (in more ways than one) long-term. The boost in self-esteem alone from noticing you're eating better and moving more is enough to create momentum that can even help you in other areas of life.

If you've been going at it alone and haven't found balance, try getting accountability and new advice from a registered dietitian online. You may even get it covered by your insurance, so check if your insurance covers a dietitian, no strings attached.

Frequently Asked Questions

How often should you do a colon cleanse?

There's no evidence-based answer here because there's no evidence-based reason to do them at all. Research doesn't support colon cleansing as a health practice, so there's no established safe frequency, only risks.

What are the side effects and risks of doing a colon cleanse?

Cramping, nausea, diarrhea, vomiting, and dehydration. More serious risks are electrolyte imbalances, bowel perforation, septicemia (blood poisoning), colitis, and, in rare but real cases, death.

How do you do a colon cleanse at home safely?

The safest way to have a healthy colon is to eat well and exercise. DIY enemas or herbal laxatives come with risks (bowel irritation, electrolyte imbalances, infections with non-sterile equipment, and more).

Is a colon cleanse really necessary for detox?

No. Your body is always detoxifying itself: your liver filters your blood, your kidneys excrete metabolic waste, and your colon moves stool out through regular bowel movements. There's no evidence that any commercial cleanse product removes "toxins" beyond what your organs are already doing.

What are the signs that a colon cleanse is working?

If your goal is regular bowel movements, a detox or laxative isn't going to work. These are temporary methods that can make you experience urgency or diarrhea, among other side effects.