T his week I horrified my nutrition class by handing round play-doh models of poo. Prior to their arrival I lovingly created one perfect sample, and three decoys and then asked them to identify the "perfect poo". Despite easing the blow by using grape-scented, purple play-doh, a few of the gang looked positively queasy. Nevertheless, despite their misgivings, everyone managed to point out the perfect specimen. It's just a shame so few produce it….

If someone had told me as a teenager, that as an adult I would spend hours discussing poo, I would have cried. At that stage, I had my heart set on being a pediatrician, a fashion designer or simply marrying Prince William. Or Harry. Anyone royal really. However, as it turns out I'm squeamish, can't draw and got distracted from my stately aspirations by the lovely husband. Still, becoming a nutritional therapist was a far cry from anything else I had imagined, especially given that I lived on instant noodles, Ribena and maybe a little bit of alcohol as a student.

Nevertheless, after I saw the light nutritionally, I spent a further four years studying the subject. What surprised me was that although we looked in detail at what people put into their bodies, we also looked in detail at what came out. Fortunately, I have an extremely immature sense of humour and to this day, find the whole subject fascinating and very, very funny.

Whilst people may be hesitant to start discussing the ins and outs of their digestive systems, it's amazing how curious people are when you get them going on the subject. By the time my class had ended, we had covered a huge array of embarrassing poo phenomena. It seems that although most of us know what we should be producing, very few of us actually do it at least on a regular basis.

A small proportion of the population tends not to give pooping a second thought. They just pop one out at 10.45 a.m. every day and skip on out of the bathroom with a spring in their step. Others however, only poo once, or maybe twice a week. 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 in my opinion amounts to constipation! Constipation is best avoided as it's not only uncomfortable, but also old toxins and hormones from the digestive tract can be reabsorbed into the bloodstream. This can contribute to fatigue, headaches, skin problems, hormone imbalances, cellulite and liver toxicity. Further, as constipation can also cause hemorrhoids and anal itching, getting rid of it can clear up more than one embarrassing problem.

Now, put your breakfast to one side and brace yourself for some more 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 so of course, please consult your GP if this occurs.

There are a huge number of factors that influence the balance of the digestive tract, for example, a lack of exercise and too much stress can both cause digestion to seize up. However, from a nutritional standpoint, clearing up constipation can be as simple as ensuring an adequate fibre intake. So if you have issues in this department and if you are low on your veggies and wholegrains, then pay attention.

There are two kinds of fibre soluble and insoluble. Both these are naturally indigestible carbohydrates that can't be broken down in the digestive tract and both are vital for regulating digestive function. As if that weren't enough of an incentive, fibre is not only useful for normalising digestion, but it also has other far-reaching health benefits too. 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 wholegrains) are 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 if you are a little bunged up, 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, wholegrain cereals, oats). My favourite wholegrain cereals are oatmeal, the Kashi cereals and Nature's Path wholegrain cereals.

4. Try adding one tablespoon of flax seeds (ground or whole) to your cereal or yoghurt and have this with one 8oz glass of water. Flax seeds become gel-like on contact with water and help to bulk out your poo, 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) and medications 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. As always, if you are on medication, or have a health concern, please consult your doctor before taking supplements.

11. Finally, never ignore the window of opportunity. If you feel the urge to "go", then make a bathroom trip your priority. Once you get there, remember to relax and you'll find everything passes a lot more easily!

• 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 BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Please note that she is not a Registered Dietitian. She can be contacted at nourishbda@gmail.com