Ways to Keep Your Colon Healthy
- mclapham9
- 22 hours ago
- 4 min read
This article looks at the role of the colon in health and wellness, causes of constipation, treatment of constipation and lifestyle changes useful to improve the health of your colon.
The Colon’s Role in Your Health and Wellness
The colon, also known as the large intestine or large bowel, is the area of the digestive tract that is responsible for absorbing water and nutrients from food waste and for forming stool. The colon is approximately five feet in length and is divided into five areas (1, 2):
Cecum: a small pouch that receives digested materials from the small intestine.
Ascending colon: travels upward on the right side of the abdomen; this is where water and electrolytes (sodium, potassium, etc.) are absorbed back into the body.
Transverse colon: runs across the abdomen from right to left; the absorption of water and electrolytes continues here.
Descending colon: moves down the left side, continuing to solidify waste materials
Sigmoid colon: this is an S-shaped section of the colon that leads to the rectum. The sigmoid colon completes stool formation.
The formed stool is collected in the rectum and exits the body through the anus.
The colon is home to large populations of bacteria, fungi and single-celled organisms called archaea which break down undigestible material (fiber) and influence the gut microbiome (2). A healthy gut microbiome is essential for digestion, generation of nutrients (such as Vitamin K) and positively influences immunity (3).
Number One GI Complaint in the U.S.
According to the National Institute of Health,” The number one gastrointestinal complaint in the US is constipation. It is one of the most frequent complaints, with at least 2.5 million doctor visits for constipation each year in the USA” (4).
Common patient complaints associated with constipation include loss of appetite, bloating, fatigue, headaches, weight gain, low energy, arthritis, high blood pressure, skin issues such as rashes and the development of frequent colds.
Causes of Constipation
Understanding your typical movement patterns are important in the recognition of constipation. Bowel activity varies from one person to another. Per the Mayo Clinic, "The typical range is three times a day to three times a week" (5).
Generally, constipation occurs when stool moves too slowly through the large intestine. As a result of the slow movement of stool, the body absorbs too much water from the stool. This causes the stool to become hardened and difficult to expel (5).
Multiple over the counter preparations are available for use in the treatment of constipation. Types of preparations include (6):
Bulk-forming laxatives (fiber)
Osmotic compounds (polyethylene glycol)
Stool softeners (emollient laxatives)
Stimulant laxatives (senna, magnesium citrate, enemas)
Lubricant enemas (mineral oil)
The availability of OTC laxatives and enemas allows the general public access to treatments for constipation. However, OTC treatments available for constipation are associated with many possible harmful effects including (7):
Severe electrolyte (sodium, potassium, phosphorus, magnesium) imbalances which may lead to seizures, muscle weakness, and heart rhythm abnormalities
Kidney damage
Cardiotoxicity including heart rhythm abnormalities
Damage to the GI tract/colon including perforation of the wall of the colon
Dehydration
Dizziness
Infection
Muscle cramping
Abdominal bloating
Nausea, vomiting
Possible interference with absorption of medications
Development of dependency on use of laxatives to have bowel movements
Persons at higher risk of these adverse effects include the elderly, infants and children, as well as persons with pre-existing conditions such as kidney disease, heart disease, or a history of GI diseases, colon surgery or severe hemorrhoids (7).
Addressing Colon Health
The health of your colon reflects your overall health. If a person is consuming a diet low in fiber, eating a lot of ultra-processed foods, is not drinking water or exercising consistently they could likely experience episodes of abdominal bloating and constipation.
Ways to improve colon health and reduce episodes of constipation include the following (8):
Adequate water intake is necessary to keep digestion moving. The amount of water recommended on a daily basis is different for each person and is based on age, general health, kidney health, and the presence of any chronic conditions like high blood pressure. If you are unsure about the amount of water to consume, please speak with your healthcare provider.
Eating foods high in fiber including fruits, vegetables, beans and whole grains; the recommended amount of daily fiber intake for adults is 28-34 grams a day. Slowly increase your fiber intake as consuming a lot of fiber at once can lead to bloating and changes in bowel movements such as diarrhea or constipation.
Eat more probiotic foods such as yogurt, kefir, cottage cheese, kombucha, sauerkraut, kimchi and pickles. These foods supply helpful bacteria and yeasts to keep the gut microbiome in balance.
Exercise regularly to keep your digestive tract moving. According to the U.S. Department of Health and Human Services Guidelines for Physical Activity, adults should be getting 150 to 300 minutes of moderate activity (brisk walking, raking leaves) or 75-150 minutes of vigorous activity (jogging, running) per week.
Get screened for colon cancer beginning at age 45 or earlier if your healthcare provider advises you to do so.
When to See Your Healthcare Provider
If you have incorporated these lifestyle changes and you are still experiencing constipation and/or GI symptoms, then it’s time for a visit with your healthcare provider.
Document your symptoms and what steps you’ve taken to address them. Take this information to your visit as this will help you and your provider determine the best plan of care for your colon and gut health.
Citations:
Assessed and Endorsed by the MedReport Medical Review Board