1. Eat foods high in fiber
Fresh fruits and vegetables, whole grains, nuts and seeds are great sources of fiber. Fiber creates bulk in the intestines and helps you pass stools easily. Eat at least five servings of fresh fruits and vegetables each day and remember that peels and skins of fruits and vegetables are full of insoluble fiber. Insoluble fiber is the kind of fiber that actually cleans your colon because the fiber does not dissolve in water and remains relatively intact throughout digestion. Other good sources of insoluble fiber are whole wheat, broccoli, cabbage, brown rice, couscous, carrots, dark leafy vegetables, seeds, corn bran, barley, zucchini and grapes.