Nobody likes to talk about it, but from time to time most people suffer with problems related to "regularity." We asked nutritionist Meghan Telpner to tackle some of the biggest problems when it comes to pooping.

Q: What are some of the most common poop problems?

A: There are many pooping problems. The most common would be 'insufficient evacuation'. This could mean that people are constipated, so they are not going regularly, having to straining to evacuate, not feeling emptied when they do go and having very hard and dry or sticky bowel movements that involve a high amount of wiping. Is this too gross to talk about? It's just the truth and everyone does it. Due to this, there has become a problem with the overuse of laxatives. The body becomes dependent on laxatives (whether pharmaceutical or herbal) and can cause irreparable damage to the colon.

Another common problem is undigested food particles in food. There are no teeth in the stomach, so if we are seeing and recognizing bits of food in our poop, chances are good that we didn't chew enough and our digestive system doesn't have the strength to do the mechanical work our teeth were made to do. Loose stool and rapid evacuation (a nicer way of saying diarrhea) is also a common problem.

Q: What are some of the more common causes?

A: There are several causes of less than optimal pooping. The most common cause is not enough fibre and water. The large intestine or colon is a muscle that needs to be toned as much as our abs or biceps. It works with a peristaltic action - like the way a worm moves. If we aren't using this muscle to its fullest potential it becomes slack. Fibre adds bulk, which gives the colon something to grip on to and work most effectively. Fibre and water helps to bulk up the stool, collecting excess waste, hormones, bile and cholesterol and eliminate it efficiently, and ideally, regularly.

Another common contributing cause is nerves. If we are stressed, it affects our entire nervous system and our colon is directly connected to our nervous system. Some people react to nervous tension and stress with a contraction in the colon, leading to constipation, or conversely, with a complete release, leading to rapid evacuation.

Lastly, what we eat will effect how super our poop is. A clean diet, that is rich in fibre with a healthy balance of raw and healthfully cooked food (no frying!) will enable easier, and cleaner pooping. Supporting a healthy digestive system is vital to ensure that we are making sufficient enzymes. Eating foods that are high in enzymes, relaxing while we eat, allowing food to digest between meals before eating more, chewing well, drinking lots of water between meals and gentle daily exercise should keep things moving well.

Q: Can poop problems have a bigger impact on our health?

A: Sure can! If we have poop sitting around in our colon for too long, whether due to irregular pooping, strained pooping, sticky pooping, or lack of fibre, allowing incomplete pooping, then waste starts having a party. The water content, poop juice if you like, starts to get reabsorbed into our system. This poop juice doesn't just contain waste remnants but also hormones and cholesterol which can contribute to elevated levels of both. The re-absorption of waste matter, also called auto-intoxication, can cause a wide spectrum of symptoms in the body, anything from fatigue, to headaches, to skin problems.

Q: If you're having problems pooping, what should you do?

A: General recommendations are tough to make as there are so many factors that affect good pooping. If the poop challenges relate to an imbalance in gut flora, which can happen with diets high in sugar, or following a course of antibiotics, then a high quality probiotic could be very beneficial. If certain foods can be traced to digestive upset, it would be wise to eliminate those for a time. A digestive enzyme or use of bitter herbs with a meals can help support the body's digestive function. Eating at regular times and resting while eating will also be helpful.

Giving ourselves time to poop is also important. Our body's work best when on a rhythm, so eating and sleeping regularly will help to signal to the body when it is time to poop. If constipation is a chronic problem, I find it helpful with my clients to put them on a largely plant-based diet. Animal-based foods can cause constipation if they are not digested properly and will also lead to bacterial and gut flora imbalances if these proteins sit around in the digestive tract too long. A clean diet, free of processed foods, sugar, alcohol and refined flours will naturally be higher in nutrient dense, high fibre, enzyme rich foods to help with effective, solid pooping.

Q: Any tips for making sure you poop efficiently on a regular basis?

A: First, let's define regular. I have had clients tell me that they poop 1-2 times a week which is regular to them as they have always been this way. My feeling is that we should all be having at least one good poop every day, preferably in the morning, so that we aren't carrying yesterday's waste around with us all day. Some people believe for every meal in, there should be a bathroom break, but 1-2 good poops a day would do a world of good. Going too much is also a problem for many, and those people should also take a look at their diet and state of mind to determine what is causing this.

My five tips for pooping regularly would be:

1. Eat a high-fibre diet with lots of water between meals.
2. Relax after meals to give your body a chance to poop If that's what it wants to do.
3. Eat a clean diet, free of binders, preservatives, excessive salt (which will use up excess water), and excessive protein.
4. Massage the belly before bed and in the morning to help get things moving.
5. Have a schedule. Eat, sleep, drink, and exercise regularly and the poop will follow suit. Regularity is key!