Easy evening additions:
Apples, pears, or berries Steamed spinach or broccoli Whole grains like oats, brown rice, or quinoa Chia or flaxseeds in smoothies or salads
3. 
Relax With Herbal Teas
A warm cup of tea before bed is both calming and colon-friendly.
Options to try:
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Peppermint tea: may ease bloating and gas
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ginger tea: warms and soothes digestion
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Senna tea: a traditional option for occasional support (use sparingly and with care)
4. 
Try the Squat Position
A simple change in posture can make a big difference. Place a small stool under your feet while sitting on the toilet. This helps align your colon naturally—making elimination smoother and more complete. 
5. 
Warm Salt Water Flush (Occasional Use)
Some people use this at-home method to encourage a natural cleanse—but only occasionally and with care.
Recipe:
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1 cup warm water
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1 teaspoon sea salt
