You've added more fibre, you're drinking water, eating well... so why are you STILL constipated? And worse — now you're bloated too?

In this episode of The Perimenopause Gutsy Talk Podcast, Christel tackles menopause and constipation — one of the most common (and frustrating) symptoms she sees in her practice. This is your practical, food-first guide to getting relief without triggering more bloating.

You'll learn:

• Why menopause and constipation are so closely linked (hint: it's not just hormones)
• The TYPE of fibre that matters most (and why bran and raw salads often make things worse)
• The one food backed by research that can improve bowel frequency in as little as 4 days
• The 3Ms framework: Meals, Movement, and Mind working together for constipation relief
• How to eat for constipation — the right foods, the right timing, and the right rhythm
• Why hydration is non-negotiable when you're adding fibre
• How your pelvic floor, stress, and magnesium all play a role
• When to see your GP (the red flags you shouldn't ignore)

You'll also hear:

• Laura's story — from going 4-5 days without a bowel movement to daily relief in just weeks
• Why the "wrong" type of fibre creates a traffic jam in your sluggish gut
• The breakfast foundation that starts your day right (and it's NOT overnight oats)
• How to create the opportunity for your bowel to work — without forcing or straining
• Why grazing between meals might be keeping you constipated

This isn't about restriction or complicated protocols. It's about understanding what's happening in your perimenopausal body and making gentle, targeted changes that actually work.

Resources mentioned:

• 👉 Download the No-Bloat Fibre Method — your free step-by-step guide to increasing fibre gently without triggering more bloating
• 👉 Get the What to Eat for a Calmer Gut in Midlife Guide — your visual fridge-door cheat sheet for gut-friendly eating
• 👉 Book your free 15-minute introductory call with Christel to discuss your specific gut symptoms

Previous episode: What to Do When You're Bloated in Menopause (Your SOS 

If this episode helped you understand what's been going on with your gut, please share it with a friend navigating midlife digestive changes — and don't forget to follow the podcast so you never miss an episode.

💚 Take care of your gut, your hormones, and yourself.

You've been doing everything right—eating the foods that work for you, finally feeling confident again—and then you wake up bloated. That familiar panic sets in: "What did I do wrong?" Before you start cutting out foods and restricting again, listen to this episode. A bloating flare in perimenopause doesn't mean you've failed or lost your progress. Your gut is simply asking for extra support, and today I'm giving you the exact rescue plan to get comfortable again fast.

In This Episode, You'll Learn:

• Why bloating returns even when you're doing everything right—and why it's rarely just one thing (hormonal fluctuations, stress, dehydration, and new foods all play a role)
• Sarah's story: How my client went from severe food restriction to successfully reintroducing foods, then experienced a bloating flare after trying bread—and what we did to get her back on track within days
• The 24-48 hour rescue protocol: Eight gentle principles to calm your gut without going back to restrictive eating, including how you eat, what to temporarily reduce, and why hydration and movement are non-negotiable
• Practical meal ideas for breakfast, lunch, and dinner during a flare—simple, soothing options that support your gut without making you feel deprived
• Red flag symptoms that mean you should see your doctor, plus how to gradually transition back to your normal eating framework once the bloating eases
• Why the anxiety spiral makes bloating worse and how to break the cycle using gut-directed approaches that calm both your mind and your digestive system

Resources Mentioned:

• Can Coffee Cause Gas and Bloating?
• 6 Best Teas for IBS and Digestion
• FREE Download: 5 Easy Steps to Banish Bloat and Feel Like Your Old Self Again
• FREE Bread Guide: How to Reintroduce Bread Without Triggering Bloating
• Book Your FREE 15-Minute Intro Call

Ready to Feel Better Fast?

Download your free "5 Easy Steps to Banish Bloat" guide so you have it ready when bloating strikes. Future You will thank you for having this plan saved and ready to go.

If you're struggling with unpredictable gut symptoms and want personalised support, book a free 15-minute call with me. Let's talk about what's happening with your gut and how I can help you feel confident with food again.

DISCLAIMER:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. It should not replace professional medical advice, diagnosis, or treatment. Always consult with your GP, dietitian, or qualified healthcare provider before making any changes to your diet, especially if you have existing medical conditions, allergies, food intolerances, or are experiencing new or severe symptoms. If something feels different or concerning, please seek medical attention right away. Individual results may vary.

Picture this: It’s 1pm and you’re eating a healthy salad at your desk. By 3pm your stomach is tight. By 5pm you’re uncomfortably bloated and rushing home to change out of your work trousers. Sound familiar?

In this episode of The Perimenopause Gutsy Talk Podcast, Christel shares a simple, flexible framework for eating that supports your gut health, hormones, and energy in midlife — without restriction or complicated meal plans.

You’ll learn:

• The six daily foundations for a healthy gut microbiome in menopause
• How to pair fibre and hydration to ease bloating (especially if fibre has made you bloat before)
• Why soluble fibre comes first — not raw salads or beans
• How to eat 30 plants a week without stressing about it — or your gut reacting
• The #1 mistake in perimenopause: overdoing protein, underdoing carbs — and how to fix it
• The simple plate method that pulls it all together (half, quarter, quarter)

You’ll also hear:

• Marie’s story — from daily bloating to 70% relief in just weeks
• What Christel actually ate yesterday (spoiler: not Instagram-perfect)
• Why adding foods works better than cutting them out
• How to make this work with your family using small, unnoticeable changes

This isn’t about perfection or following a diet — it’s about building plates that work for your gut 80% of the time. Simple, sustainable, and it works.

Resources mentioned:
 👉 Download:  What to Eat for a Calmer Gut in Midlife Guide — your fridge-door visual cheat sheet
👉 Explore:  The No-Bloat Fibre Method — gentle steps to reintroduce fibre without discomfort
👉 Book:  Your free 15-minute call with Christel — get clarity on your next step

📖 Related Reading:

• Understanding Fibre and Your Gut — deep dive into how fibre works and why it sometimes causes bloating
• Best Breads for IBS and Bloating Relief — practical guide to choosing gut-friendly breads

Previous episode: 5 Ways Menopause Changes Your Gut (And How to Support It)
 

💚 Take care of your gut.

If you enjoyed this episode:

• Follow the show wherever you listen
• Share it with a friend who's navigating gut changes in midlife
• Leave a quick review — it helps other women find the support they need

About Christel Lyell, Registered Dietitian

Christel is a gut health specialist with over 27 years of clinical experience, helping women in perimenopause and midlife calm their gut, balance their hormones, and feel like themselves again — without restriction, overwhelm, or complicated protocols.  She specialises in IBS and gut health through menopause.”

🌐 Website: www.christellyelldietitian.com
📱 Instagram: @christel.gutsydietitian

Disclaimer:

The information in this podcast is general educational content and is not personalised medical advice. If you have medical conditions, food allergies, or you're taking medications, please consult your GP or a registered dietitian before making significant dietary changes.

If your digestion feels different since hitting midlife — more bloating, sluggish bowels, or a stubborn shift around your middle — you’re not imagining it.
 In this episode of The Perimenopause Gutsy Talk Podcast, Christel explains how menopause changes your gut microbiome and what you can do to feel better.

You’ll learn:

•  Why falling oestrogen slows digestion and increases bloating
•  How your gut bacteria influence weight and metabolism in midlife
•  The surprising link between gut health and bone density
•  How your gut affects mood, anxiety, and brain fog
•  Why menopause inflammation rises — and how to calm it

You’ll also get simple, evidence-based tips to:

• Improve motility and reduce bloating naturally
• Support metabolism and balance blood sugar
• Protect bones and muscles through food choices
• Nourish your gut–brain axis for steadier mood and energy

This is your practical guide to understanding what’s changing — and how to support your gut so you can move through menopause feeling lighter, calmer, and more in control.

Resources mentioned:

• 👉 Download the What to Eat Guide
  — simple foods that support your gut & hormones
• 👉 Learn the No-Bloat Fibre Method
  — how to build fibre gently without discomfort
• 👉 Book your free introductory call

📖 Related Reading:

• Perimenopause Bloating: Causes and Solutions — understand why bloating worsens in perimenopause and what helps
• Best Breads for IBS and Bloating Relief — practical guide to choosing gut-friendly breads

Next episode: The Menopause Gut Health Plate — What to Eat Every Day

If this episode helped, please share it with a friend navigating midlife — and don’t forget to follow the podcast so you never miss an episode.

💚 Take care of your gut, your hormones, and yourself.

Ever wondered why some women breeze through perimenopause while others struggle with bloating, mood swings, and unpredictable symptoms? The answer might be in your gut.

Meet the Estrobolome -- a little-known part of your gut microbiome that regulates how much oestrogen gets recycled back into your system. And in perimenopause and menopause, this can make a huge difference to how you feel.

In this episode of The Perimenopause Gutsy Talk Podcast, I explain:

• What the estrobolome actually is (your gut's hormone recycling team)
• How gut dysbiosis can make perimenopause symptoms worse
• Why cutting out foods might be backfiring on your hormones
• The simple foods that support your estrobolome (flaxseed, soy, fermented foods)
• Evidence-based probiotics for midlife women (all strain numbers included below)

This is the first episode of my Menopause Microbiome Series -- because menopause doesn't just affect your hormones, it reshapes your entire microbiome.

Perfect for you if: You're dealing with perimenopause bloating, unpredictable gut symptoms, or wondering why your digestion changed in midlife.

🎧 One simple action: Pick ONE estrobolome-friendly food to add this week and notice the difference.

Resources & Links:

• Download the free What to Eat Guide → CLICK HERE
• Try the No-Bloat Fibre Method  - CLICK HERE
• Evidence-based probiotic strains mentioned:
  • Lactobacillus gasseri CP2305 (hot flushes, sleep, mood)
  • Bifidobacterium longum 35624 / Alflorex (IBS, bloating)
  • Lactobacillus rhamnosus GR-1 + Lactobacillus reuteri RC-14 (vaginal/urinary health)

Next Episode: The 5 things we know for sure about the gut microbiome in menopause

Connect with Christel:

• Instagram: @christel.gutsydietitian.com
• Website: www.christellyelldietitian.com

Disclaimer: This podcast is for educational purposes only and is not a substitute for medical advice. Please consult with a healthcare provider before making any changes to your health routine.

Wondering what to eat for gut health in perimenopause and beyond? In this episode, I’m sharing your everyday food list — simple, real-life foods that reduce bloating, support digestion, and help you feel more like yourself again in midlife and later life.

Forget restrictive diets and expensive supplements. Instead, discover how to use fermented foods, gentle fibre, anti-inflammatory choices, and hydration to calm your gut, ease symptoms, and build long-term health for your bones, heart, and brain.

I’ll share my own story of night sweats, anxiety, and exhaustion — and the small food changes that helped me feel stronger and steadier. You’ll also hear how one client finally felt her body “exhale” when she focused on adding foods in, not cutting them out.

This is your guide to feeling calmer, clearer, and more confident in your body — one small, sustainable step at a time.

In this episode, you’ll learn:

• Everyday foods for a calmer gut in perimenopause and beyond
• How fermented foods, fibre, anti-inflammatory foods, and hydration support digestion in midlife
• Why perimenopause can increase inflammation — and which foods help soothe it
• The role of small, consistent food shifts in easing bloating and constipation
• How gut health today supports long-term bone, heart, and brain health
• Why “all health starts in the gut”
  
  

Free resource mentioned:
👉 What to Eat for a Calmer Gut in Perimenopause — your fridge-door cheat sheet of everyday foods for calmer digestion in midlife and beyond. Download here

Related episodes:

• Ep 6: Fibre 101 – what it actually is and why your midlife gut needs it
• Ep 7: How to increase fibre intake without perimenopause bloating
• Ep 8: Still bloated in perimenopause? The gentle troubleshooting guide for fibre issues
  
  

Connect with me:
🌐 Website: christellyelldietitian.com
📱 Instagram: @christel.gutsydietitian
📧 Book a free introductory call

Are you still feeling bloated in perimenopause even though you’re following all the “right” gut health advice? You’re not alone. In this final part of my three-episode fibre series, I’m talking about what to do when fibre backfires — and how to gently troubleshoot without giving up on your gut.

You’ll hear two very different client stories: one about what happens when you push too hard, too fast, and another showing the power of slow and steady change. We’ll also go through the most common scenarios I see in clinic, the simple fixes that work, and how to make fibre habits actually stick in midlife.

Most importantly, you’ll learn why consistency beats perfection — and how to find the version of gut health that works for you, not the influencers on Instagram.

In this episode you’ll learn:

• Why “doing everything right” can sometimes make perimenopause bloating worse
• The strategic step-back approach when your gut feels overwhelmed
• Four common troubleshooting scenarios (and what to do about them)
• How to make fibre a habit that lasts without stress or overwhelm
• The role of meals, movement and mind in calmer digestion
• When it’s time to seek professional support instead of struggling alone
• Why small, consistent changes matter more than chasing perfection
  
  

Free resources mentioned:

• No-Bloat Fibre Method – my three-step system for adding fibre without triggering symptoms
  
  
• Plant Diversity Guide – low-FODMAP plant foods that keep variety in your diet
  
  
• Gut & Symptoms Tracker – track food, stress, sleep and hormones to see the full picture
  
  
• What to Eat for a Calmer Gut in Midlife – simple food guide for perimenopausal digestion
  
  

👉 All free downloads are at christellyelldietitian.com

Related episodes in this series:

• Ep 6: Fibre 101 – what it actually is and why your midlife gut needs it
  
  
• Ep 7: How to increase fibre intake without perimenopause bloating
  
  

Connect with me:

• 🌐 Website: christellyelldietitian.com
  
  
• 📱 Instagram: @christel.gutsydietitian
  
  
• 📧 Book a free introductory call to talk through your gut health goals

In part two of the fibre series, Christel shares a gentle, step-by-step method to add more fibre without triggering bloating, gas, or digestive discomfort — especially during perimenopause, when your gut can become more sensitive.

You’ll discover why fibre often causes bloating (spoiler: it’s not the fibre itself!), the five golden rules for gut-friendly fibre increases, and how one client transformed her digestion with just three simple changes.

If you’ve ever felt like fibre makes your bloating worse, this episode is your roadmap to calm, comfortable digestion in midlife.

Key Topics Covered

• Why fibre causes bloating: Your gut is like a muscle — jumping from low fibre to high fibre is like going from couch to marathon.
• The 5 Golden Rules for Adding Fibre: Start small, begin with soluble fibre, stay consistent for two weeks, prioritise hydration, keep moving.
• Lucy’s success story: How one teaspoon of chia seeds and a few simple swaps changed everything for her perimenopause bloating and bowel habits.
• Protein vs Fibre in midlife: Why the current protein hype may be leaving your gut behind — and why fibre might actually be more critical during perimenopause.
• Gentle fibre swaps for sensitive guts: Easy breakfast, lunch, dinner and snack ideas to increase fibre without triggering symptoms.

What You’ll Learn

• How to stop fibre bloating from sabotaging your gut health
• The simple timeline to expect when increasing fibre
• Practical, gut-friendly food swaps for perimenopause
• Why seeds like chia and flax are small but powerful tools for your digestion

This Week’s Homework (Choose One)

• The Breakfast Swap: Porridge 3–4 times this week + ½ tsp chia seeds daily
• The Extra Glass: Add 250ml water daily + one extra piece of fruit
• The Gentle Grain: Mix half white/half brown rice twice this week
• The Seed Start: Add 1 tsp ground flaxseed or chia seeds to something you eat daily

Or follow the full plan: download the No Bloat Fibre Method (link in show notes).

Resources Mentioned

• Free Guide: No Bloat Fibre Method
• Bristol Stool Chart
• Daily Calm Gut Tracker

Quotes from This Episode

• “Your gut isn’t failing you — it’s just asking for a different approach.”
• “Think of your gut like a muscle that’s been resting — you wouldn’t go from sitting to running a marathon.”
• “In midlife, fibre might actually be more important than protein.”
• “Every small shift counts. You don’t need to be perfect — just patient and consistent.”

Connect with Christel

• Instagram: @christel.gutsydietitian
• Website: christellyelldietitian.com
• Free resources: christellyelldietitian.com/resources

Confused about fibre? You’re not alone — especially if you’re in perimenopause and navigating IBS, bloating, constipation, or a sluggish gut.

In this first episode of the 3-part Fibre Series, we’re going back to basics: what fibre actually is, why it matters so much in midlife (especially for women with IBS), and the three main types of fibre you need to know about — including the one that feeds your gut bugs and supports your immune system, mood, and more.

You’ll also hear about:

• My surprising experience trying to hit 30g of fibre while travelling
  
  
• Why fibre might be even more important than protein in midlife
  
  
• How menopause, hormone shifts, and gut sensitivity change what “healthy eating” looks like
  
  
• Why the “30 plant points” trend is helpful — but also risky if your gut isn’t ready
  
  

We’ll also talk about why most women fall short of their fibre goals — and how to build back gently, without IBS flares.

Mentioned in this episode

🔹 Free Gut Symptom & Trigger Tracker
Track your fibre, food, symptoms, stress and more — a practical tool to spot patterns and take control.

🔹 What to Eat for a Calm Gut in Midlife
A beautifully simple, non-restrictive guide to help you focus on what to eat — not just what to cut out 

🔹Fibre Starter Guide
 Watch this space — I’ll update the links here as soon as it’s available.

If you enjoyed this episode...

• Hit subscribe so you don’t miss the rest of the Fibre Series
• Send me a DM or reply to the email — what confuses you most about fibre?
• Share this episode with a midlife friend who needs realistic gut health advice
• Connect with me on Instagram @christel.gutsydietitian

🎵 Music Credit:

“Exciting Corporate” by ElevateMusica
 🎵 Download | Artist: ElevateMusica on YouTube

Are you feeling bloated, gassy, or stuck with unpredictable digestion in perimenopause — no matter what you eat? Maybe you’re wondering: “Why does my gut feel so out of control — and is it really just food causing this?”

In this episode, I’m breaking down the real reason your gut feels chaotic in midlife — and how your mind, stress levels, and hormones work together to shape every bite you eat.

✅ What we’ll cover:

• The gut-brain connection — your “second brain” and how your gut talks back.
  
  
• Why serotonin drops in perimenopause make your digestion more sensitive.
  
  
• The surprising truth about stress: how it can speed up or slow down your gut.
  
  
• Real client stories about blaming bread — and what really helped instead.
  
  
• Simple, practical ways to calm your belly by calming your mind.
  
  
• Why it’s not always the food — and how to spot your true triggers.
  
  

💛 Links & Free Resources:

✨ Grab my Guide:  What to eat for a calmer gut in midlife — your quick-start guide for what to eat for a calmer, more settled belly in perimenopause.
✨ Download your free Gut Symptom Trigger Tracker— see how your stress, sleep, and hormones shape your gut day to day.