We are a nation whose lives are being ruined by our guts, it seems: more people call NHS Direct about gut problems than anything else. In my practice more than 80 per cent of patients suffer a form of gut or digestive gripe. So today I’m tackling the most common gut problems — to show what you put into your stomach can be the difference between the gut feeling good or gruesome.

If your gut function has changed (for instance, you were regular but are now constipated, or if you’ve noticed bleeding), or if you’re worried at all, it’s important to see a GP. And a special note for those with irritable bowel syndrome (IBS): I find the condition seldom has the same effect on people — which is why it can be so difficult to treat— and so you need to look up your specific symptons under their respective headings.

INDIGESTION

If you have problems with stomach acid, don’t drink too much fluid when you eat — liquid makes it easier for stomach contents to rise and cause pain. Take sips of water when you eat, and drink more water between meals. Cut out caffeine (tea, coffee, cola, chocolate) as these may aggravate indigestion, as can alcohol, especially on an empty stomach. Reduce intake of spices, and fat (animal and vegetable — although vegetable fats such as olive oil are healthier for our hearts, when it comes to aggravating indigestion they can be troublesome).

Pastries, buttery or creamy sauces, crisps, roasted nuts, cheese and pickle should be avoided. Raw vegetables and unripe fruits aren’t good either. Eat little and often rather than three large meals. Mint or fennel tea after a meal can aid discomfort.

BLOATING

Keep a food diary of what you eat and how your gut responds. This will help you to discover what you are sensitive to — though it’s usually the body not liking excessive amounts of any food. Bloating is often caused by food that is too rich, or by excessive quantities of raw vegetables and fruits (broccoli, artichokes, raw onions, cauliflower), and fizzy drinks (too many milky coffees don’t help). Probiotic bacteria help to get rid of bacteria that causes bloating. Take a probiotic drink or a capsule (buy supplements that are refrigerated). A supplement must contain a billion bacteria to be effective. Check for the following (you can buy single strains, or a mix): Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus delbrueckii, Bifidobacterium adolescentis, Bifidobacterium longum, Bifidobacterium infantis.

Bloating can be reduced longer term by eating foods high in prebiotics. These pass through the gut undigested and stimulate the growth of good bacteria — rich sources include onions, leeks, Jerusalem artichokes, chicory, garlic, barley, wholewheat, milk, pasta and bananas. We need 5g of prebiotic sugars a day: if you have five portions of fruit and vegetables a day, and include some of the best sources of prebiotic sugars — chicory, artichoke, leeks, onions, garlic, wheat, tomatoes and bananas — you should be getting enough.

CONSTIPATION

Usually down to lack of fibre, so increase your intake of wholemeal bread, wholegrain cereals such as muesli, Weetabix, porridge, wholewheat pasta, oats, beans and lentils. Fruits and vegetables also contain fibre, but cereal and grain fibre are more effective at easing a constipated gut. Be wary of bran — although a traditional fibre food, it can make things worse. It’s crucial to get a balance between enough fibre and enough water or you’ll get bunged up from too much roughage. Water helps the fibre within food to swell, and stimulates the bowel. The traditional remedies are prunes and rhubarb, but other dried fruits (figs, apricots, apples) can help, but no more than a handful a day. Keep your intake of animal fats (butter, cream, cheese) and meat down. Eat more lentils, beans, wholegrains and nuts.

Aloe vera juice (20ml three times a day) is a useful remedy. Morning coffee is a good way to get a lazy gut going. If your tummy’s uncomfortable, try a gentle clockwise massage. Finally, keep a food-and-symptom diary for two weeks: your diet may not contain as much fruit, vegetables and wholegrains as you think; and bread and pasta may put more wheat into your body than it’s happy with.

DIARRHOEA

Chronic diarrhoea is something to discuss with your doctor, but short term I’d steer clear of caffeine, alcohol, or fatty, sugary foods. Too much wholegrain, fruits and vegetables (especially tomatoes), citrus, meat, oily fish, lentils and beans can also irritate the bowel — white pasta, bread and rice may be better than wholemeal and brown. Banana and papaya can be good binders. A particular food, such as dairy — milk, cheese, cream, butter — may upset you, so eat less or cut it out for a while.

Times recommends

• How I lost the gift of joy for a while
• How to get Coleen Rooney's post-baby body
• The A-Z of winter style rules