* One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.
* The best way to keep the colon clean is to incorporate naturally colon cleansing and detoxifying foods into your daily diet like mango, probiotic yogurt, Flax seed, Organic apples, grapes, pineapples, papaya and kiwi (rich in fiber).
*Healthy intestinal flora bestows resistance to intestinal disorders such as constipation, diarrhea, diverticulitis, irritable bowel disease, ulcerative colitis (UC), Crohn's Disease, leaky gut syndrome, autoimmunity, and colon cancer.
* pectin increases viscosity and volume of stool so that it is used against constipation and [[diarrhea]]. (pectins found in apples : 1–1.5%, [[apricot]] : 1%, cherries : 0.4%, oranges : 0.5–3.5%, carrots : 1.4%, citrus peels : 30% )