Corn is a popular vegetable that is a staple food in many cuisines around the world. Some people claim that eating corn can help clean out your colon due to its high fiber content. But is there any truth to this idea that corn has special colon-cleansing properties? Let’s take a closer look at the evidence.
What is the colon and why might it need cleaning?
The colon, also known as the large intestine, is the final part of your digestive tract. It is a muscular tube about 5 feet long in adults. The main functions of the colon are to absorb water and electrolytes from food waste and to store waste until it passes out of the body as feces (poop).
Over time, waste can build up along the walls of the colon. This buildup is sometimes referred to as mucoid plaque or toxins. Excessive buildup can potentially lead to unhealthy colon function. Some natural health practitioners claim that removing this buildup through colon cleansing leads to increased energy, improved digestion, weight loss, and other benefits.
However, there is no scientific evidence that mucoid plaque exists or that colon cleansing provides health advantages for most people. Mainstream doctors and scientists consider colon cleansing unnecessary and potentially harmful.[1]
Does corn have special colon-cleansing fiber?
One of the main reasons people claim corn can cleanse your colon is because it contains insoluble fiber. This type of fiber adds bulk to stool and helps food waste pass through the digestive system more quickly.
However, corn is not unique in containing insoluble fiber. All plant foods contain a mix of soluble and insoluble fiber. For example, 1 cup of corn has 5 grams of fiber, with about half insoluble. By comparison, 1 cup of broccoli has the same amount of total fiber, with 3 grams insoluble.[2]
In other words, corn does not contain any special type of insoluble fiber that other vegetables lack. And there is no scientific evidence that insoluble fiber somehow cleans out your colon better than other types of fiber. All fiber supports healthy elimination.
Other proposed colon cleansing mechanisms
Some alternative medicine practitioners also claim corn has additional ways of cleansing the colon, such as:
– Contains antioxidants that support colon health – However, all colorful vegetables and fruits contain various antioxidants and phytonutrients that benefit health. Corn is not unique in this regard.
– Provides probiotics that balance gut bacteria – However, corn does not contain probiotics. Probiotics are live microorganisms, such as those found in yogurt and other fermented foods.
– “Attracts” and binds to toxins – There is no scientific evidence that corn or any other foods actively attract or bind to toxins in the colon.
Overall, there is no physiological reason why corn would provide special colon cleansing effects beyond simply being a high fiber vegetable. All plant foods promote healthy elimination.
Does research show corn improves colon health?
Very few studies have looked specifically at the effects of corn consumption on colon health in humans. However, the available research shows mixed results:
– An observational study in 2018 found that higher intakes of corn were associated with a lower risk of colorectal cancer.[3] More research is needed to confirm this potential link.
– A small study in 2014 found that consuming cornbread led to increased bile acid excretion compared to wheat bread, suggesting corn may impact fat digestion in the small intestine. But this study did not measure effects directly on the colon.[4]
– Several animal studies show changes to colon mucosa and gut bacteria when mice or rats are fed high-corn diets, compared to fiber-free diets. But these results may not apply to humans eating balanced omnivore diets.[5]
Overall, there is currently no strong direct evidence in humans that corn positively or negatively impacts colon health. More research is needed on this specific vegetable.
Can corn be part of a colon-healthy diet?
While no studies prove corn uniquely improves colon health, it can absolutely be part of an overall colon-healthy diet, for two main reasons:
1. Corn contains fiber – One cup of corn provides 14% of the recommended daily intake for fiber. Fiber feeds beneficial gut bacteria and promotes regular bowel movements.
2. Corn lacks animal fat – Diets high in fatty meats and low in plant foods are associated with increased risk of colon problems. Choosing vegetable sources of carbohydrates like corn may support better colon health.
To maximize the potential benefits, enjoy corn as part of a high fiber diet focused on whole plant foods like fruits, vegetables, beans, nuts and seeds. Limit intake of red and processed meats which may negatively impact colon health.
What causes colon health problems?
Your risk of developing colon problems depends on a variety of modifiable and non-modifiable factors:
Diet
– Low-fiber diets – Fiber supports healthy bowel movements and gut bacteria. Low-fiber diets are associated with increased constipation and colon cancer risk.[6]
– High red meat intake – Heme iron and nitrates in processed and red meats may damage colon tissue over time, increasing cancer risk.[7]
– Low vegetable intake – Vegetables contain antioxidants and phytonutrients that may help protect colon tissue.
Lifestyle
– Low physical activity – Exercise helps food waste move through the colon. Sedentary lifestyles are associated with increased colon cancer risk.[8]
– Obesity – Excess abdominal fat increases inflammation that may damage colon tissue. Obesity is associated with increased colon cancer risk.[9]
– Smoking/heavy alcohol – Smoking damages colon tissue and microflora. Heavy alcohol use increases colon inflammation and cancer risk.[10]
Other factors
– Age – Over 90% of colon cancer cases occur in those over age 50.[11]
– Personal/family history – Having a personal or family history of colon polyps or cancer increases risk.
– Chronic intestinal inflammation – Conditions like Crohn’s disease or ulcerative colitis increase colon cancer risk.
– Genetics – Carrying certain genetic mutations may increase susceptibility.
The main preventable risk factors for colon problems are low-fiber diets, inactivity, smoking, and heavy alcohol use. Eating more plants and reducing meat intake may support colon health.
6 evidence-based ways to support colon health
While no foods or supplements are proven to actively cleanse the colon, several lifestyle changes can support overall colon health:
1. Eat more fiber
Consuming adequate fiber is key for healthy bowel movements and gut function.
**Recommended daily fiber intake:**[12]
– Men – 38 grams
– Women – 25 grams
**High fiber foods include:**
| Food | Grams of Fiber Per Serving |
| Navy beans (1 cup cooked) | 19 |
| Split peas (1 cup cooked) | 16 |
| Lentils (1 cup cooked) | 15 |
| Black beans (1 cup cooked) | 15 |
| Artichokes (1 medium) | 10.3 |
| Green peas (1 cup cooked) | 8.8 |
| Broccoli (1 cup cooked) | 5.1 |
| Raspberries (1 cup) | 8 |
| Pear (1 medium) | 5.5 |
| Popcorn (3 cups) | 3.6 |
Focus on incorporating more beans, lentils, vegetables, fruits, whole grains and nuts into meals and snacks.
2. Stay active
Regular exercise helps stimulate muscle contractions in the colon to effectively move stool. Aim for 150 minutes of moderate activity like brisk walking each week.[13]
3. Limit red and processed meats
Red and processed meats may increase colon cancer risk if eaten in excess. Limit intake to no more than a few times weekly.[14]
4. Maintain a healthy body weight
Aim to maintain a BMI in the healthy range of 18.5-24.9. Abdominal obesity is associated with increased colon cancer risk.[15]
5. Don’t smoke
Smoking is conclusively linked to higher colon cancer risk. If you currently smoke, look into smoking cessation strategies.[16]
6. Drink alcohol in moderation
Heavy alcohol consumption may increase colon inflammation. Limit intake to 1 drink per day for women, 2 for men.[17]
Are colon cleanses beneficial?
Colon cleanse procedures and products have become popular as a way to supposedly “detoxify” the colon. However, there is no scientific evidence that colon cleansing is beneficial and plenty of evidence it can cause harm.[18]
Some specific risks and concerns with colon cleansing include:
– Use of laxatives or enemas – These can cause dehydration or electrolyte imbalances when overused.
– Unnecessary procedures – Colonics and irrigation devices may perforate the bowel.
– Infection risk – Breaks in the colon wall from improper device usage may lead to infection.
– Loss of beneficial bacteria – Cleanses disrupt the balance of bacteria needed for healthy digestion.
– No proven benefits – No studies show cleanses clear toxins, promote weight loss, or prevent cancer.
Talk to your doctor before attempting any type of colon cleanse, even natural laxatives. There are safer ways to promote colon health through diet, exercise and lifestyle changes.
The bottom line
While corn provides fiber as part of a balanced diet, there is no scientific evidence it uniquely cleans the colon. No foods or supplements have been proven to actively “detoxify” or cleanse the colon.
Safer, more effective ways to support colon health include eating more fiber, avoiding processed meats, staying active, limiting alcohol, and not smoking. Always talk to a doctor if you have concerns about colon health or notice any persistent changes in bowel habits.
With sensible lifestyle choices, you can keep your colon healthy without the need for dramatic cleanses or colonics. Focus on the basics of a balanced, predominantly plant-based diet and active lifestyle.