One of the amazing things about the human body it that it can look after itself. However, when things go wrong they tend to go from bad to worse quickly. This is why we recommend giving your body a helping hand where possible. Our colons, which grind to a halt, are responsible for slowing down necessary digestion. Symptoms your colon is not getting the attention it deserves includes bloating, constipation, diarrhea, fatigue ,and gas.

VIDEO: 5 Foods Killing Your Colon!

Just as a car needs regular maintenance, you can keep the value of your health with regular checkups and proper care. Thankfully, you don’t always have to knock on your doctor’s door. Small changes to your daily life will make sure you look and feel great between check-ins. One of these small changes is to make sure you are getting three key additions to your diet. You can do all of these within one minute, but the results will last a lifetime!

Keep reading for three simple ways to maintain a healthy colon:

Fiber

Fiber is the fleshy substance in fruits and vegetables that keeps everything moving below deck. We could all do with extra fruits and veggies, but the truth is, there are other foods such as whole-wheat pasta that are also high in fiber. It doesn’t matter if you eat it, drink it in a smoothie, or take a fiber supplement so long as you are getting the recommended 25-35 grams per day. If you are looking to lose weight, you can increase this to 45 grams per day and drink additional water.  This will keep you hydrated.

Fiber-rich food is a great choice for a healthy colon. Eating a good amount (about 25-35 grams daily) of high-fiber foods like raspberries, bananas, prunes, peas, broccoli, beans, celery and whole-wheat pasta is a great start to cleanse the body. Other fiber-rich whole grains include brown rice, whole-wheat and whole-wheat breakfast cereals.

Read more: 7 Ways to Maintain a Healthy Colon

Vitamin D

Did you know most Americans are deficient in Vitamin D? This may not mean much to you unless you know why this particular vitamin is so special. Vitamin D allows all other vitamins to be absorbed. Without the correct dose you may be experiencing a host of seemingly unrelated symptoms that could otherwise be avoided. These include everything from unexpected weight gain or loss, high blood pressure, diabetes and chronic inflammation.

The American Journal of Clinical Nutrition says that a steady intake of Vitamin D is advantageous when trying to prevent colon cancer and maintain a healthy colon. You can get Vitamin D from a variety of sources including the sun (15-20 minutes of daily exposure is sufficient) and foods like bread, fatty fish, milk and cereal.

Read more: How to Keep Your Colon Happy

A Digestive Supplement

Just as you take a multivitamin for good health, you can take a digestive supplement with a special formula for your colon. As men age, food can become trapped in the colon. When this food breaks down, it emits gas that can cause bloating. If the colon is unable to empty, or do so regularly, toxins build up in the colon and can penetrate the blood system. Maintaining a healthy colon is extremely important and extremely easy with a natural supplement.

Digestive supplements contain unique blends of omega fatty acids, and key vitamins that stimulate the colon gently to remove toxins and replenish the natural environment therein. Men over 21 should take a digestive supplement each day to maintain a healthy colon.

Read more: So-Called ‘Healthy’ Foods That Rot Inside You…

VIDEO: To find out more about digestive health, check out this video with Dr. Holly Lucille, who reveals the top foods that cause the most problems in your colon.