- Change your dietary habits:
your colon is upset mostly because you're eating the wrong foods (especially compact / refined foods such as bread, "white" pasta, muffins / brownies / sugar / hydrogenated oil & margarine . . . ), which stimulate overproduction of mucus (= clear white substance that's naturally present and serves as a lubrifier to ensure a smooth transport of stools)
- Cleanse the colon
people are right about scams - there are plentiful of those out there, but it really is possible of cleansing the colon (my preferred method is ingesting a mixture of a glass of water and 1 tsp. of powdered clay - yep, you read that right, clay!).
- Nourish the colon
probiotics do work, but again, you have to watch out for scams (my preferred method for this is to either make your own yoghurt or ingest capsules - I bought those from a brand called Puritan's Pride once, and they worked perfectly fine)
- Hydrate your body & colon
drink lots of water (a couple of glasses are fine, provided the food you eat contains sufficient moisture)
- Introduce more raw foods in your diet (= fiber**), as for cooked food (try to steamcook or stir-fry instead, as a means of preserving the nutrients)
there's 2 types of fiber, namely; soluble & insoluble - the ones that are soluble serve as food for you intestinal flora (= bacteria | they are your allies, not enemies,), the insoluble kind helps cleaning your intestines & keeping the stools supple
And. . . there you go. Yep, that's it :).