Gas and Bloating

First up, flatulence. 'When we eat food, the bacteria in our colon ferment it. Gas is produced, which is passed out as farts,' says Medlin. 'Some people have a bacterial profile in their colon that promotes gas production - they're gassier than other people.'

With bloating, it's all about water retention. 'Fermentable carbohydrates (FODMAPs), found in foods such as onions, garlic and cauliflower, draw lots of water to our colon. That can be helpful because we want to keep our stools soft and easy to pass. But also, your colon is a metre and a half long, and when it's full of water, it's heavy and uncomfortable. That's bloating,'

While certain foods - such as beans, broccoli, cabbage, onions, sprouts and cauliflower - can ramp up wind and bloating, Medlin doesn't recommend a blanket ban. 'There's no one-size-fits-all fix. If gas and/or bloating is affecting your quality of life, see your GP and ask for a referral to a dietitian, who can find the foods that trigger you,' she says. 'Some people find that charcoal tablets help with gas and bloating, but don't take them all the time as they stop us from absorbing other nutrients,' she adds.

Diarrhoea

​Occasional diarrhoea is usually nothing to worry about. 'It can happen if you eat something that doesn't agree with you, or you eat something slightly out of date and there are more pathogens than your body can handle so your body just rejects it. Plus, alcohol and stimulants like coffee can speed up the digestive tract, resulting in diarrhoea,' says Medlin. 'See your GP if it's happening in a pattern; for instance, it's happening every month or a couple of times a week. Ongoing diarrhoea can be linked to conditions such as ulcerative colitis, Crohn's disease, coeliac disease, bowel cancer and endometriosis. But most commonly it's caused by irritable bowel syndrome (IBS), which can be managed through diet.'

Make sure you stay well hydrated and get plenty of rest. Stress can worsen diarrhoea, bloating and pain associated with IBS, so 'mindfulness and other ways of reducing stress are really important.' (says Dr Chan consultant gastroenterologist)

​​Heartburn, acid reflux and Indigestion

Indigestion is the bigger picture here - heartburn and acid reflux are the same thing and are a symptom of indigestion. It's a burning feeling that occurs after eating or drinking and is down to 'a regurgitation of acid from the stomach into the oesophagus and sometimes into the mouth,' says Medlin.

Other signs of indigestion include feeling sick, feeling full and bloated, and passing wind up top and down below. 'It can happen if you've had a big meal, causing pressure in your abdomen, It's also common from 27 weeks in pregnancy because of pressure on the abdomen from the baby, and medications such as ibuprofen and aspirin can also make indigestion worse,' adds Medlin.

Occasional indigestion isn't usually a cause for concern but if it keeps happening it may be gastro-oesophageal reflux disease (GORD). Lifestyle factors can contribute to acid problems. 'Smoking, drinking alcohol, carbonated drinks, caffeine and eating spicy and/or fried foods can all be factors. Try eating smaller meals more regularly to avoid producing big surges in acid. If symptoms persist and you're constantly popping indigestion tablets, see you GP,' says Medlin.

It could be a bout of flatulence during a work meeting (cringe) or diarrhoea after eating a restaurant meal that doesn't agree with you. Either way, gut health problems can be inconvenient, uncomfortable and worrying if they're ongoing and you don't know the cause. They're also pretty common: 72% of the UK population has experienced a gut health issue in the last six months.

A quick rundown on the gut: you've probably heard the term 'gut microbiome,' which is the 'billions of microbes that live in the colon,' says dietitian Sophie Medlin. Imagine a packed-out town centre on a Saturday - these microbes are bacteria, fungi, parasites and viruses which, in a healthy person, live together quite happily and are essential to every aspect of our health, from our brain to immune function, our skin to our sleep. But the microbiome can get out of kilter and that's when problems may crop up in the form of diarrhoea, constipation, wind, bloating and other foes. You may find that you get a combination of these symptoms and sometimes, they can indicate certain gut conditions (see end panel)

However, the complex nature of gut health, and the fact that everyone's gut is unique, means it can be difficult to find solutions that address your individual needs and work for you. Instead of grasping at vague Google diagnoses, learn to manage individual symptoms, so when gut issues strike, you feel empowered to take control

Constipation​

There are a few ways to deal with short-term constipation. 'It may be that you're not getting enough dietary fibre, so stock up on high-fibre foods such as porridge, wholemeal or granary bread, skin-on potatoes, fruit and vegetables; ensure you're drinking enough water because dehydration can cause constipation,' says Medlin.

She points out that lockdown saw a 'big rise' in constipation because people became more sedentary and this can slow down your bowel. 'Take breaks every hour to walk around if you're working from home or at a desk to keep your bowel moving,' says Medlin. Long term constipation can be down to IBS or any of the other conditions mentioned.

Your Personal Gut Health prescription

GOT A DIAGNOSIS?

1) IRRITABLE BOWEL SYNDROME (IBS)

Lifelong condition causing cramps, bloating, diarrhoea and constipation.

You may be advised to follow a low FODMAP diet. ' FODMAPS can cause your bowel to absorb more water, produce more gas and lead to bloating. It's thought that excluding these foods for six to eight weeks may improve symptoms. You start reintroducing foods gradually to pinpoint those that make symptoms worse.'

2) ULCERATIVE COLITIS (UC)

Thought to be an auto-immune condition in which the colon and rectum become inflamed. 

Stress can make UC - along with IBS and other conditions - worse. Stress doesn't cause the symptoms, but it can exacerbate them.

3) CROHN'S DISEASE

Chronic condition whereby parts of the digestive system become inflamed.

We think that in Crohn's disease, and UC, there may be an imbalance of bacteria in the gut - not enough of the good bacteria and the bad ones take over. This can cause inflammation and impaired gut health and it's thought that probiotics can repopulate the good bacteria.

4) COELIAC DISEASE

An auto-immune condition whereby your immune system attacks your tissues when you eat gluten. 

Following a gluten-free diet should ease symptoms such as diarrhoea, bloating and flatulence.