Did you know you should ideally have two to three complete and satisfying bowel movements a day, one for each main meal, and that they should be inoffensive in odour? So if you aren't visiting the toilet regularly, straining or simply leaving a nasty whiff behind and offending your house mates, friends or family, then something's not right.

Here are ten steps we would like to share with you:

1. Drink 2 liters of water every 30 mins. away from food. Eating and drinking at the same time will make you bloated. Herbal teas also count as your water intake. You should take at least 6 to 8 mugs a day.

2. Potty training and squatting. Here's how to retrain your bowels: Allocate 5-10 minutes every morning to sit on the toilet and pop your feet up on a footstool or upside down bin so that your knees are higher than your hips. The modern toilet is simply too high and putting your feet up recreates a squatting position.

3. Soak 2 tablespoons of Chia seeds in water, hemp milk, coconut milk, rice milk or goat's milk overnight in the fridge

In the morning they will have formed a �Chia Gel�. Eat and drink this first thing in the morning.

4. Eat more fresh vegetables and salads.

5. Probiotics. Good bacteria should be living happily in your gut, taking care of your immune system and bulking out your stools to ensure regular and complete bowel movements.

6. Eat fermented foods. Foods from around the world, from europe through to asia, have had a tradition of fermented foods, as their health benefits have long been known.

Probiotics occur naturally in aged foods and eating them regularly is another way to boost your good bacteria.

Once your bowel regularity is restored you may no longer even have to take probiotics if you eat fermented foods on a regular basis.

7. Food intolerances. Your constipation may be the result of a food intolerance. Common food intolerances include wheat, gluten, dairy and milk and eggs and yeast.

Perhaps you suffer with I.B.S and alternate between constipation and diarrhea? This is often an indication of dairy intolerance and all dairy should be avoided ongoing.

For other suspected food intolerances, avoid eating the suspect food group for 12 weeks after which it may be possible for you to reintroduce that food eating it only every 3rd or 4th day.

8. Eat Papaya. Because it helps you through constipation.

9. Chorella. Green algae are the highest sources of chorophyll in the world and of all the green algae studied chorella has the highest, often ranging from 3-5% of natural chorophyll.

This high chorophyll content will restore the growth of good bacteria in your gut.

10. This is the most important step. EXERCISE. All exercises are good for getting the bowels going, so no excuses, just get moving.

Be healthy!