My lovely husband would give anything for this article to be about sinus problems. But poor him, in the wake of an article on cystitis, I'm actually moving on to embarrassing subject number two: constipation.

It must be hard being married to someone who talks about wee and poo for a living? one day I'll make it up to him and get a job test driving racing cars or doing product evaluation for Victoria's Secret.

But for now, it's important that someone embraces the embarrassing topic of poo. So many people never give it a second thought. They just pop one out at 10.45 every morning and skip out of the bathroom with a spring in their step. Other people however, only poo once, or maybe twice a week if they are lucky. Now they don't skip out of the bathroom they limp out, tears in their eyes, having read "War and Peace" from cover to cover.

In case it's not clear, everyone should be having one full bowel movement at least once a day - anything less means that you are bunged up and amounts to constipation! It is important to prevent constipation as otherwise old toxins and hormones can be reabsorbed from the digestive tract into the bloodstream. This can contribute to fatigue, headaches, skin problems, hormone imbalances, cellulite and liver toxicity. As constipation can also cause hemorrhoids and itching, getting rid of it can clear up more than one embarrassing problem.

Now, onto the grim (but still quite amusing!) details. Bowel movements should be easy to pass with no straining involved. Those with little libraries of books next to the toilet need to pay special attention here. Poo should be soft, mid-brown, smooth and banana shaped! A small point at the end means that you have done a complete bowel movement.

Loose, hard, sticky, pebbly, very dark or yellow poo is a sign of digestive imbalance. It's also important to note that sudden changes in bowel habits, black or bloody bowel movements can be an indication of a more serious problem. Please consult your GP if this occurs.

There are a huge number of factors that influence the balance of the digestive tract, but one of the simplest and most important steps you can take, is to ensure adequate fibre intake. There are two kinds of fibre - soluble and insoluble. These are naturally indigestible carbohydrates that can't be broken down in the digestive tract and both are vital for normalising digestive function. As if that weren't enough of an incentive, fibre is not only useful for normalising digestive function, it also has other far-reaching health benefits. For example:

Soluble fibre reduces LDL (bad) cholesterol. It binds with, and then excretes, bile salts from the digestive tract. Bile salts are vital for digestion and are made using LDL cholesterol. Making bile salts uses up circulating LDL cholesterol and prevents it damaging the arteries. More fibre = more bile salt excretion = more diversion of damaging LDL cholesterol. How clever!

Fibre slows down the rate at which glucose is released from the carbohydrates that you eat. This helps you to have a good, steady release of glucose into your bloodstream, providing you with constant energy rather than the fluctuating highs and lows of energy caused by processed, sugary foods.

Fibre helps prevent disease. Rural Africans eat about 55 grams of fibre a day and they have the lowest incidence of bowel diseases worldwide. In contrast, a huge number of Americans suffer from bowel diseases, such as diverticulitis, colitis and bowel cancer - and the average American eats less than 15 grams of fibre daily.

Fibre-rich foods (especially green leafy vegetables, beans, lentils and whole grains) are also packed with other valuable nutrients too. They contain B vitamins (good for energy and the nervous system) and antioxidants (which boost the immune system.)

So what can you do to improve fibre intake and relieve constipation? Here are some simple tips:

1. Exercise daily. Exercise helps improve peristalsis - the muscular motion that moves food along the digestive tract. Even a 20 minute walk can help.

2. Have your five daily servings of fruit and vegetables. Much of the fibre found in fruit and veg is in the skin. If you wash them well, there is no need to peel some of them i.e. do not peel things like apples, carrots and cucumber. You may, however, want to peel pineapple.

3. Eat plenty of complex carbohydrates (sweet potatoes, brown rice, whole grain bread, ryvita, whole grain cereals, oats). My favourite whole grain cereals are oatmeal, the Kashi cereals and Nature's Path whole grain cereals.

4. Try adding one tablespoon of flax seeds (ground or whole) to your cereal or yoghurt , plus have this with one 8oz glass of water. Flax seeds become gel-like on contact with water and help to bulk out your stool, making it easier to pass.

5. Reduce processed foods (white bread & bagels, cookies, chips, white rice, instant meals) which are actually binding.

6. Drink plenty of water. You need lots of water to utilise the fibre in your digestive tract. Aim for at least 1.5 litres daily.

7. Increase your fibre intake gradually, over two or three weeks. A sudden increase in fibrous foods can result in gas and bloating.

8. Please be aware that wheat bran, although rich in fibre, can aggravate the digestive tract of sensitive individuals. Some people find oat bran much more gentle - Nature's Path Millet Rice cereal is a good source.

9. It is best to get your fibre via food. However, if you feel you need extra help from a fibre supplement, psyllium and flax seed are both excellent. Please ask the staff at a good supplement store for a recommendation - both Rock On and Down to Earth stock great fibre supplements. Please note that you need to take other supplements (e.g. multivitamins) at a different time of day to fibre supplements.

10. Papaya enzymes and friendly bacteria (e.g. acidophilus) can both help to improve digestion and relieve constipation. Papaya enzymes are especially useful if you feel very heavy after eating protein. Very bad smelling gas is an indicator of poorly digested protein that's putrefying in the gut! Down to Earth and Rock On both sell cheap papaya enzymes tablets that can be really helpful. If you are on medication, or have a health concern, please consult your doctor before taking supplements.

@EDITRULE:

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Clinical Nutritionist. She can be contacted at 291 4725 or clinicalnutritiongmail.com