The colon is the large intestine, which is connected at its lower end to your rectum. Frequent bowel movements (one or more per day, depending on the individual) help keep your colon healthy. When waste material remains in your colon for too long, toxins in the waste may leach back into your bloodstream, causing multiple health problems.

Frequent constipation and/or diarrhea are not diseases of the colon, they are symptoms. It's important to find the cause and take steps to correct constipation or diarrhea with diet changes and exercise if possible -- and not with medication. Therefore it is best to correct constipation and diarrhea with diet changes and exercise, not with medications.

Some of the more common causes of constipation (other than poor diet and not enough water) are lack of exercise, certain prescription drugs, any health condition (such as thyroid imbalance) that affects metabolism or bowel problems such as irritable bowel syndrome or diverticulosis. There are other possible causes, of course, some of which can be detected only by medical tests.

Many people forget to drink the 8-10 glasses of water a day necessary for a well-functioning colon. For some people, making that one change may provide a simple solution to constipation. As well, the addition of fibre from food sources may alleviate bowel disorders, for your colon works best when full of fibre and water. Generally, your colon's health can be maintained with a nutritionally sound diet and a sensible exercise program -- which will make your whole body more efficient, especially your colon. Chronic constipation, diarrhea or other bowel problems must be discussed with your doctor to rule out a more serious health problem.

The quiz can help determine if your colon (large intestine) is functioning poorly. If your score is not too high, you may be able to make a big difference simply by drinking 8 to 10 glasses of water per day, and adding more fibre to your diet. These are the two most common causes of a sluggish colon, leading to constipation and indigestion. Eat more bran (if you do not have an irritated colon), whole grains, vegetables (salad greens), fruit, beans, lentils, peas and yogurt containing live bacterial culture (to improve levels of healthy intestinal bacteria). If you need a fibre supplement, powdered psyllium husks (from your health food store) would be a good choice. It is a gentle, lubricating herbal fibre which cleanses the colon while adding bulk to the stool. Drink plenty of water when taking any fibre supplement.

Wastes should be eliminated from your body within 24 hours of eating the food, while 12 to 18 hours is best. If it takes longer than 24 hours, you are constipated. You can test this by eating some beets and noticing how long it takes for all the red colour to disappear from your bowel movements.

Drinking a lot of milk or eating a lot of cheese can also cause constipation. Magnesium deficiency is another possible cause of constipation. Coffee and tea can aggravate constipation. If you eliminate, or at least cut back on, refined foods like cookies, donuts, cakes, white bread, white pasta, white rice and fried (and other fatty) foods and red meat, you should notice an improvement. Start replacing them with the high fibre foods listed above. Eating more high fibre foods will also help reduce a craving for sweets.

If you have either constipation or diarrhea, you might like to try this 24 hour liquid colon cleanse to clean wastes and unwanted bacteria from the bowel:
The night before you begin the cleanse eat a light, easy to digest dinner. The following morning drink the juice of 1 fresh lemon and 1-2 teaspoons of maple syrup in a big glass of water. Then drink as much water, herbal teas, fresh fruit juices and vegetable juices as you like for the next 24 hours.

Be sure to drink at least 10 cups of liquid throughout the cleanse day. A powdered green food (available from your health food store) added to 1 or 2 of your drinks is optional, but a very good idea.

Before bed have a warm drink like herbal tea or miso broth (1 or 2 teaspoons of miso in hot water).

If you have any health/medical problems, check with your doctor before beginning a liquid cleanse.

Physical exercise, which increases circulation and sends more blood to the bowel, will help relieve constipation. If you have a very stubborn case of constipation which these recommendations don't help (give them a couple of weeks), I think you should discuss it with your doctor.

Diarrhea that persists, or keeps returning, should be discussed with your doctor. Allergies (especially wheat sensitivity) are one common cause of persistent diarrhea and other intestinal problems. Some other common causes of diarrhea include nervous conditions and infections (bacterial/viral/parasitic).

The diet recommendations for treating diarrhea are basically the same as those for constipation -- whole, fresh, high-fibre foods; fermented foods such as yogurt and miso; and lots of healthy liquids. Natural supplements available at your health food store work well to eliminate occasional diarrhea. Raspberry, slippery elm and peppermint teas are very good bowel balancers. A holistic doctor, such as a naturopath or homeopath, will prescribe additional natural treatments for diarrhea.