What is a colon cleanse - and is it helpful or harmful?

Colon cleanses are often marketed as the ultimate digestive reset, claiming to flush out ‘toxins’, boost energy, and leave you feeling lighter. But here’s the twist – there’s no scientific evidence to back up these claims, and they might even be harmful.

Here, we dive into the truth about colon cleanses; the hype, the hidden risks, and whether a more natural (and nutritional) approach can better support your body’s detox system...

What is a colon cleanse?

Colon cleanses come in many forms, from detox teas, pills, and laxatives to procedures like colonic irrigation, where large volumes of water are pumped into the colon to ‘wash it out’.

The idea behind a colon cleanse is simple – eliminate supposed ‘buildup’ and waste that’s claimed to cause bloating, sluggish digestion, or even low energy.

Many people see it as a quick fix for digestive issues or as a way to kickstart a healthier lifestyle, hoping it will flush out toxins that supposedly accumulate over time.

Are there any benefits of a colon cleanse?

These are the so-called benefits of a gut cleanse (as claimed by alternative practitioners):

• Boosts the immune system

• Increases energy

• Removes toxins

• Improves mood

• Helps with weight loss

• Relieves bloating, cramps, and wind

• Reduces the risk of colon cancer

Though some people report that they temporarily feel lighter or have less bloating, the same as you would when you’ve had a satisfying poo, it's important to remember that your body already has its own gut-cleansing system in place.

So, does a colon cleanse remove ‘build-up’? Well, it doesn’t actually make physiological sense that poo sticks to your gut wall, as the cells of your gut lining are renewed every 72 hours, with the shedding of cells preventing any sticking. And there’s no scientific basis that ‘toxins’ build up in the colon. Your body already has an efficient detox system – your liver and kidney – that works together to filter and remove waste.

At the same time, the colon naturally moves along what’s not needed, to be evacuated from your body into the toilet bowl. So there’s no need to ‘cleanse’ what our bodies can already handle.

Put simply: colon cleansing does not have the proven health benefits advocates claim.

What about the risks?

There isn’t a single scientific study that supports the idea that colon cleanses improves your health. And it might not be harmless either, a colon cleanse might even cause you more problems. Why? Well, colon cleanses could disrupt your gut microbiome, the 100 trillion microorganisms that live in your colon.

By ‘flushing out’ the colon, these cleanses often strip away both ‘good’ bacteria as well as any potentially harmful ones, which could lead to a disrupted gut microbiome.

A 2011 review also highlighted that there can be uncomfortable side effects from a colon cleanse, like cramping, bloating, diarrhoea, and vomiting, and in some cases, it can even lead to dehydration or electrolyte imbalances. Because of these risks, colon cleanses are not recommended or needed for any medical condition.

Potential side effects of a colon cleanse

• Diarrhoea

• Cramping

• Bloating

• Headaches

• Vomiting and nausea

• Weakness, dizziness and fainting

• Dehydration

• Electrolyte imbalance

• Lack of nutrients

• Imbalance of healthy gut microbiome

• Inflammation

• Bowel infection

• Kidney damage

Can you cleanse your colon naturally?

Yes – and the good news is that it doesn’t require extreme measures or special products. Our bodies have natural mechanisms to keep the digestive system healthy, and a few simple lifestyle habits can support these processes effectively.

4 ways to cleanse your colon

1. Eat more fibre

Fibre is your gut’s best friend. It adds bulk to your poo, helps things move smoothly through the digestive tract, and provides food for your ‘good’ gut bacteria, supporting a healthy gut microbiome. Foods like beans, whole grains, fruits, vegetables, nuts, and seeds are all excellent sources of fibre.

2. Stay hydrated

Water is essential for digestion and keeping you regular. When you’re well-hydrated, it helps soften your poo, making it easier to pass and preventing constipation. Aim for plenty of water throughout the day, especially if you’re increasing your fibre intake.

3. Get moving

Physical activity can stimulate the natural contractions in your intestines that move waste along. Even moderate exercise, like walking, can help support regular digestion. Try going for a gentle walk in the 30 minutes after eating.

4. Focus on fermented foods

Foods like yoghurt, kefir, sauerkraut, kimchi, and other fermented foods introduce ‘good’ bacteria to your gut, supporting a healthy gut microbiome.

Key takeaway? Any product labelled ‘juice cleanse’, ‘detox tea’ or ‘colonic irrigation’ should be taken with a huge pinch of salt – since they’re likely to be unregulated, unsubstantiated and potentially very harmful. Your body is well equipped to ‘cleanse’ your gut of any toxins. If you want a healthful dietary pattern that will help improve your gut health, then look no further than the Mediterranean diet.

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• Porridge has been classified as 'junk food' under new advertising rules - is it *actually* bad for you?

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