The Perimenopause Gutsy Talk podcast

Kefir, kimchi, sauerkraut, kombucha… fermented foods seem to be everywhere. But are they really good for your gut? Are they basically a natural probiotic? And if you want to start eating them, where do you begin? In this episode, I explain the difference between fermented foods and probiotics, why fermented foods may be a useful addition to your diet, and what this means during perimenopause and beyond. Most importantly, I keep it practical. You don’t need six jars of fermented food in your fridge or a daily kombucha habit. I’ll talk you through the foods I’d actually suggest trying, how to start if your gut is sensitive, and why more isn’t necessarily better. In this episode, you'll learn: Why fermented foods and probiotic supplements aren't the same thing How fermentation changes a food and why that may benefit your gut What we know about fermented foods, gut microbiome diversity and inflammation Why gut health remains important through perimenopause and beyond Easy fermented foods to try, including live yoghurt, kefir, sauerkraut, kimchi, miso and tempeh How to start gently if your gut is sensitive Why you don't need huge amounts — or fermented foods at every meal The key message? Fermented foods can be another useful piece of the gut-health picture, but they aren't magic and you don't have to force yourself to eat foods you don't enjoy. FREE RESOURCES 🌿 Plant Diversity Guide Fermented foods are only one part of supporting your gut microbiome. If you'd like to gently increase the variety of plant foods in your diet, download my free Plant Diversity Guide. 👉 GRAB YOUR FREE PLANT DIVERSITY GUIDE HERE Does everything seem to make you bloat at the moment? My free What to Eat When Everything Bloats You guide gives you five days of gentle, food-first meal ideas for those times when your gut feels particularly sensitive. 👉 WHAT TO EAT WHEN EVERYTHING BLOATS YOU RELATED EPISODES 🎧 Episode 25: Do You Actually Need a Probiotic in Perimenopause? 🎧 Episode 24: Still Bloated After Cutting Everything Out? What Your Gut Actually Needs in Perimenopause 🎧 Episode 7: How to increase fibre without bloating in perimenopause? 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

A client came to Christel with three different supplements from the same brand — one for gut health, one for bloating, one for energy. She'd spent a small fortune trying to work out which one she actually needed. When Christel checked the ingredients on the back, all three were identical. In this episode, Christel unpacks what's actually inside a probiotic capsule versus what's promised on the front of the packet — building on last episode's garden analogy, where taking a probiotic is a bit like adding a new plant to soil you've already been tending. She explains what a probiotic really is, what it isn't, why the exact strain (not just the species) is the single most important thing on the label, and what the newest research says about probiotics, perimenopause and menopause specifically. This episode reframes how to choose a probiotic sensibly — without needing to become a researcher in the supplement aisle. In this episode you'll learn: What a probiotic actually has to do to work — genuinely alive, in the right amount, and able to survive the journey all the way to your large bowel Why the exact strain matters more than the brand — and an easy way to spot one on the label What a probiotic isn't: not a miracle cure, not the same as a fermented food, and why UK regulation is looser than most people assume Why adding a probiotic is a bit like adding a new plant to a garden — and why the wrong one won't thrive, however good it looked on the shelf Where the evidence is genuinely strong — and why each strain has to earn its own evidence rather than borrowing it from another What the newest research says about probiotics and menopause — hot flushes, mood and vaginal dryness — and why it's promising, not proven How to actually choose one if you decide to try it: evidence, quality, strain, CFU, and a fair trial period Free download FREE DOWNLOAD: What to Eat for a Calmer Gut in Midlife A simple, practical food list built around what you CAN eat — not another list of what to avoid. Gentle, doable ideas for calmer digestion in perimenopause and beyond. 👉 Download FREE HERE And if today's episode has you thinking about plant diversity too, the Plant Diversity Guide and a few other free resources are also available on the website. Read more READ MORE: Episode 25 — Should You Take a Probiotic in Perimenopause? What They Are, What They're Not, and How to Choose One 👉 Read More Book a free discovery call If you've been managing gut symptoms for a while and want to understand what's actually driving them — let's talk. 📞 BOOK A FREE DISCOVERY CALL HERE Resources mentioned Episode 24: Still Bloated After Cutting Everything Out? What Your Gut Actually Needs in Perimenopause Episode 10: How your gut microbiome affects your perimenopause symptoms Connect 🌐 christellyelldietitian.com 📷 @christel.gutsydietitian About Christel Christel Lyell is a UK-registered dietitian with nearly 30 years of clinical experience specialising in gut health and digestive symptoms in midlife and beyond. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. Music credit 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

You’ve cut out gluten. Then dairy. Then onions. Each time things felt better briefly — and then your symptoms came back. And now you’re eating less than ever, and your gut still isn’t right. In this episode, Christel uses her own Welsh farmhouse garden — three years of clearing overgrowth, learning the space, and gradually tending what’s there — to explain why clearing alone never creates lasting change. Something always grows into the space you’ve created. The question is whether it’s what you wanted. She explains what gut diversity actually is in plain English, why it tends to shift during perimenopause, and why the real starting point isn’t adding expensive new things — it’s feeding and strengthening the community that’s already there. This episode reframes everything. In this episode you’ll learn: Why cutting foods out often leads to symptoms returning — and why this isn’t a failure What the gut microbiome actually is, explained in plain English Why gut diversity tends to shift during perimenopause, and what the latest research says about diet’s role in that The 30 plant points framework: where it comes from, what it means in practice, and why it changes the question entirely Why the first priority is feeding and strengthening what’s already in your gut — not adding new things on top A brief word on probiotics and why exceptions always exist Why this takes seasons, not weeks — and what consistent tending actually looks like Free download FREE DOWNLOAD: Your Plant Diversity Guide — 30 plant points for a calmer, more resilient gut in perimenopause A list of gut-friendly plants — including options easier on a sensitive gut — organised by category so it’s simple to spot where you could add something new. Includes a seven-day meal plan showing what a higher-diversity week actually looks like. Simple, practical, and the ideal next step after this episode. 👉 Download FREE HERE Read more READ MORE: Episode 24 — Still Bloated After Cutting Everything Out? What Your Gut Actually Needs in Perimenopause 👉 READ HERE Book a free discovery call If you’ve been managing gut symptoms for a while and want to understand what’s actually driving them — let’s talk. 📞 BOOK A FREE DISCOVERY CALL HERE Resources mentioned Episode 8: Still Bloated in Perimenopause? Fibre Troubleshooting Guide Episode 10: How your gut microbiome affects your perimenopause symptoms Episode 19: What actually helps calm your gut in perimenopause (and why quick fixes don’t) Connect 🌐 christellyelldietitian.com 📷 @christel.gutsydietitian About Christel Christel Lyell is a UK-registered dietitian with nearly 30 years of clinical experience specialising in gut health and digestive symptoms in midlife and beyond. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. Music credit 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

You sailed through perimenopause without major gut problems. And now, years later, something has changed. Bloating you never had before. Bowels that have become unpredictable. A gut that just doesn’t feel quite right — and you can’t work out why. In this episode, Christel explains why gut symptoms can develop for the first time long after menopause. She covers why the pattern is often so gradual you barely notice until things have really shifted, why cutting foods out can sometimes make things harder rather than better, and what post-infectious IBS is and why it’s more common in this group than most people realise. If your gut was fine before and isn’t now — this one is for you. In this episode you’ll learn: Why a gut that coped well through perimenopause can still change years later — and why that doesn’t mean something is seriously wrong The slow, gradual pattern Christel sees most often in postmenopausal women with new gut symptoms — and why it’s so easy to miss Why cutting foods out, and the low FODMAP diet without proper support, can leave things worse than before What post-infectious IBS is, why it’s more common than people realise, and how to know if it applies to you What actually helps when your world around food has got smaller, not bigge Why new gut symptoms after menopause always need a GP check first — and exactly what to look out for Free download FREE DOWNLOAD: 5 Easy Steps to Banish Bloat and Feel Like Your Old Self Again If your diet has got smaller and more complicated and you’re not sure where to start — this guide brings you back to the foundations. How you eat, regular meals, gentle fibre, movement, hydration. Simple, practical, and a genuinely useful place to reset from. 👉 Download HERE Read more READ MORE: Episode 23 — Why Some Women Get Gut Symptoms for the First Time After Menopause Book a free discovery call If your gut symptoms are new, your diet has got complicated, and you’re not sure what’s actually driving things — let’s talk. 📞 BOOK A FREE DISCOVERY CALL HERE Resources mentioned Episode 22: Why Is My Gut Still Bad After Menopause? Episode 21: Perimenopause Bloating — Why Your Gut Is So Unpredictable Episode 14: Menopause and Constipation Episode 4: Movement for Gut Health Blog: Constipation in Perimenopause Blog: Fibre 101 Blog: How do I know it's IBS: Symptoms and Diagnosis Connect 🌐 christellyelldietitian.com 📷 @christel.gutsydietitian About Christel Christel Lyell is a UK-registered dietitian with nearly 30 years of clinical experience specialising in gut health and digestive symptoms in midlife and beyond. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. Music credit 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

Gut symptoms after menopause are more common than most women expect — and more common than most content actually talks about. In this episode, Christel answers the question she has been getting in her inbox: I'm on the other side now. Does any of this still apply to me? Whether you finished menopause two years ago or ten, this one is for you. Christel explains why bloating, constipation, and unpredictable bowels can persist long after menopause — or even get worse over time — covering the physiology, the lifestyle shifts that often go unnoticed, and the one pattern she sees most in clinic that tends to make things harder, not better. In this episode you'll learn: Why oestrogen staying consistently low affects your gut differently from it fluctuating How your gut microbiome changes in postmenopause — and why that matters for bloating and regularity The lifestyle shifts that quietly contribute to gut symptoms and are easy to miss Why the pelvic floor matters more for bowel health after menopause than most people realise The one thing most postmenopausal women do when their gut plays up — and why it often backfires When symptoms need a GP, not a diet change Free download FREE DOWNLOAD: What To Eat When Everything Bloats You — a gentle five-day reset for when your gut feels overwhelmed and you are not sure where to start. No complicated protocols, no long lists of foods to cut out. 👉 Download HERE I also mentioned the Free guide: The No Bloat Fibre Method 👉 Download HERE Read more READ MORE: Episode 22 — Why Is My Gut Still Bad After Menopause? Book a free discovery call 📞 BOOK A FREE DISCOVERY CALL: If your gut has been struggling since menopause and you are not sure what is actually driving it — let's talk. 👉 Book your free introductory call HERE Resources mentioned Blog: Constipation in Perimenopause Blog: Fibre 101 Episode 21: Bloating in Perimenopause — Why Your Gut Is So Unpredictable Episode 14: Menopause and Constipation Episode 4: Movement for Gut Health Connect 🌐 christellyelldietitian.com 📷 @christel.gutsydietitian About Christel Christel Lyell is a UK-registered dietitian with nearly 30 years of clinical experience specialising in gut health and digestive symptoms in midlife and beyond. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. Music credit 🎵 Music Credit: "Exciting Corporate" by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

Perimenopause bloating isn't just about what you ate — and understanding why changes everything. In this episode, I share what I believe is the most important piece of the bloating puzzle: why your gut becomes more sensitive during perimenopause, not just slower. I explain why the same food can feel fine one day and cause bloating the next, and what to do about it. I also share Anna's story — a client whose bloating wasn't being driven by the foods she'd been cutting out for months. It was being driven by something she couldn't see until we looked at her food diary together. In this episode you'll learn: Why bloating follows that morning-fine, afternoon-bloated pattern The gut sensitivity insight most women (and most advice online) completely miss Why cutting more foods usually makes bloating worse What to eat right now if you're bloated today How to eat day to day for a calmer, less reactive gut Why your nervous system matters as much as your diet When it's time to get proper support FREE DOWNLOAD: What To Eat When Everything Bloats You; gentle meals for a sensitive gut in perimenopause — no restriction, no complicated recipes. 👉 Download HERE READ THE FULL GUIDE: Perimenopause Bloating: What to Eat (and What to Avoid) for Relief 📞 BOOK A FREE DISCOVERY CALL: If your bloating has been going on for months and your diet is getting smaller, not bigger — let's talk. 👉Book your free introductory call HERE RESOURCES MENTIONED: Blog: Fibre 101 Blog: Constipation in Perimenopause Blog: Best Bread for IBS Episode 4: Movement for Gut Health Episode 12: The Menopause Gut Health Plate Episode 20: IBS and Bloating in Perimenopause CONNECT: 🌐 christellyelldietitian.com 📷 @christel.gutsydietitian About Christel Christel Lyell is a UK-registered dietitian with over 28 years of clinical experience specialising in gut health and digestive symptoms in midlife and perimenopause. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

If your gut symptoms feel unpredictable in perimenopause, you’re not alone. Many women find themselves constantly searching for the next thing that might finally “fix” their digestion — new diets, supplements, or foods to avoid. But often the real question isn’t what to try next . It’s what your gut actually needs right now. In this episode of The Perimenopause Gutsy Talk Podcast , dietitian Christel Lyell explains how to recognise whether your gut needs more rhythm, structure, or personalised support — and why doing more isn’t always the answer. If you’ve been feeling stuck in cycles of flare-ups, food changes, and temporary relief, this episode will help you step back and see the bigger picture. In this episode we explore: Why gut symptoms often feel unpredictable during perimenopause Why constantly changing foods or trying new solutions can keep the gut unsettled The difference between rhythm, structure and personalised gut support How to recognise what your gut might need right now Why consistency often helps more than trying harder Related episodes Episode 18 – Why Gut Symptoms Keep Coming Back in Perimenopause Episode 19 – What Actually Helps Calm Your Gut in Perimenopause (and Why Quick Fixes Don’t) Coming next In the next episode we’ll look at one of the most common symptoms women experience during perimenopause: Bloating. Why it happens — and what can genuinely help. About Christel Christel Lyell is a UK-registered dietitian with over 28 years of clinical experience specialising in gut health and digestive symptoms in midlife and perimenopause. She helps women who feel confused, overwhelmed or stuck with their gut find calmer digestion through evidence-based, food-first care. Find more episodes You can explore the full podcast and episode list here: www.christellyelldietitian.com 🎵 Music Credit: “Exciting Corporate” by ElevateMusica 🎵 Download | Artist: ElevateMusica on YouTube

If you’ve stopped over-reacting to every gut flare but still don’t feel settled, this episode looks at what actually helps the perimenopause gut calm long term. In Episode 19, Christel explains why quick fixes and elimination approaches often bring short-term relief but don’t last — and why structure and predictability matter more than effort in midlife gut health. This episode focuses on building steadiness, reducing constant reacting, and understanding what helps digestion become more resilient during perimenopause. ⭐ In this episode, we cover: Why quick fixes don’t create long-term gut calm The difference between calming a flare and building resilience How perimenopause affects gut tolerance and recovery Why elimination diets often fall short in midlife What “structure” really means for gut health How predictability helps the gut settle over time ⭐ The Gut Reset The principles in this episode form the foundation of The Gut Reset — a structured, food-first framework designed for women in perimenopause whose guts feel unpredictable. You can read more about it here: 👉 www.christellyelldietitian.com/gutreset ⭐ Who this episode is for: Women whose gut symptoms are manageable but unpredictable Anyone tired of cycling through quick fixes Women who want fewer food decisions, not more rules Listeners looking for calm, sustainable gut health strategies Anyone who wants progress without restriction ⭐ Links & Resources The Gut Reset: 👉 www.christellyelldietitian.com/gutreset Work with me 1:1: 👉 www.christellyelldietitian.com 📻 Related Episodes: Episode 18: Why Gut Symptoms Keep Coming Back in Perimenopause Episode 20: Is a Gut Reset What You Need? ⭐ If you enjoyed this episode Please follow the podcast, leave a review, or share this episode with someone who might find it helpful.

Gut symptoms that improve, then flare again, are incredibly common in perimenopause — even when you’re trying hard to eat well and look after yourself. In this episode, registered gut health dietitian Christel Lyell explains why gut symptoms so often keep coming back in perimenopause, and why this is not a sign that you’re failing or doing something wrong. We explore how hormonal changes, stress and repeated over-correction can make the gut more reactive in midlife, and why trying harder can sometimes make symptoms worse rather than better. This episode is about understanding patterns, reducing pressure, and making sense of why your gut feels so unpredictable during perimenopause. ⭐ In this episode, we cover: Why gut symptoms often become more unpredictable in perimenopause How hormonal fluctuations affect digestion and gut sensitivity Why trying harder doesn’t always help the gut settle The link between stress, restriction and gut flares Why symptoms improve, then return again How to think about flares without panic or over-correction ⭐ The Gut Reset (waitlist) If your gut feels unpredictable and you’re tired of constantly reacting to symptoms, you may want to explore The Gut Reset — a structured, food-first approach designed to help calm the gut before moving forward. You can join the waitlist here: 👉 www.christellyelldietitian.com/gutreset Joining doesn’t commit you to anything — it simply means you’ll hear about it first when it opens. ⭐ Who this episode is for: Women in perimenopause whose gut symptoms keep flaring Anyone stuck in cycles of restriction and over-correction Women who feel confused or frustrated that symptoms keep returning Listeners who want understanding, not another diet Anyone wanting calm, evidence-based gut health support ⭐ Links & Resources Learn more about The Gut Reset: 👉 www.christellyelldietitian.com/gutreset Work with me 1:1 (UK-wide online): 👉 www.christellyelldietitian.com 📻 Related Episodes: Episode 17: Why Your Gut Keeps Flaring Episode 19: What Actually Helps Calm Your Gut in Perimenopause ⭐ If you enjoyed this episode Please follow the podcast, leave a review, or share this episode with someone who might find it helpful. Your support helps more women find calm, evidence-based gut health guidance.

Have you noticed that your gut symptoms improve for a while… only to flare again out of nowhere? You’re not imagining it — and it’s not because you’re doing something wrong. In this episode, I explain a very common pattern I see in women in perimenopause: - gut symptoms that settle temporarily after food changes or “being careful”, then return again weeks or even days later. We’ll talk about why this happens, why short-term relief can be misleading, and why “feeling better” doesn’t always mean your gut has become more resilient. This episode isn’t about quick fixes or food rules. It’s about understanding what’s really going on — so you can stop blaming yourself and start thinking differently about gut health in midlife. In this episode, we cover: Why gut symptoms often improve… then flare again in perimenopause The common flare → fix → calm → flare cycle Why food restriction and simplification can help temporarily — but don’t last The difference between relief and stability Why perimenopause makes the gut more reactive The hidden mental load of constantly managing symptoms What “stability” actually looks like (and why it isn’t perfection) Mentioned in this episode I also briefly mention the Gut Reset — a calm, structured approach I’ve created to help women move out of this repeated cycle of flares and firefighting. It’s not a strict diet, and it’s not about eliminating symptoms forever. It’s designed for women who recognise this pattern and want a steadier way forward. You can join the waitlist here: 👉 christellyelldietitian.com/gutreset Joining the waitlist doesn’t commit you to buying anything — it just means you’ll be the first to hear when it opens, with early access at a reduced price. If this episode resonated If this episode felt like it was describing your experience, you’re not alone. This pattern is incredibly common in perimenopause — and understanding it is often the first step towards real change. 🎧 Subscribe to the podcast so you don’t miss the next episode, where we’ll go deeper into the mental load of managing a sensitive gut in midlife.

As Christmas approaches, many women worry that a few festive days will undo all the progress they’ve made with their gut. In this short, reflective end-of-year episode, I talk about how to support your digestion over Christmas in a realistic, kind way — without restriction, guilt, or pressure to be perfect. If your gut has been unpredictable this year, especially in perimenopause, this episode is here to reassure you and offer simple ways to keep things calmer through the festive season. In this episode, we cover: Why Christmas doesn’t undo your gut health progress How food guilt and pressure can creep in at this time of year Why your gut is more resilient than you might think The role of rest and the nervous system in digestion Simple, realistic ways to keep your gut calmer over Christmas What’s coming next in the New Year Free Calm-Gut Christmas Guide I’ve created a free guide called Simple Steps for a Calmer Gut This Christmas, which I talk you through in this episode. It’s designed to help you feel more comfortable and confident over the festive period — without restrictive rules or complicated plans. 👉 Download the free guide here: https://christellyelldietitian.com/calmchristmas Looking ahead to the New Year: The Gut Reset If your gut has felt unpredictable this year and you’d like calmer digestion and more confidence around food in the New Year, you may want to join the waitlist for The Gut Reset. The Gut Reset is a gentle, food-first guide designed for women in midlife who want fewer flare-ups and clearer understanding — without restriction or overwhelm. 👉 Join the waitlist: https://christellyelldietitian.com/gutreset Related episodes: Episode 13 – Bloated Again in Menopause? Your SOS Rescue Plan Episode 14 – Menopause and Constipation: What to Eat for Relief Episode 15 – Menopause Diarrhoea & Urgency: What to Eat to calm your Gut The podcast will be back in the New Year. Until then, I hope you can take the pressure off, rest when you can, and enjoy Christmas in a way that feels right for you.

Diarrhoea and morning urgency are some of the most disruptive and least talked-about symptoms of perimenopause and menopause. If you've found yourself rushing to the toilet as soon as you wake, feeling terrified to leave the house, or planning your day around bathroom access… you are not alone. In this episode, I break down why diarrhoea becomes more common in perimenopause, the three main patterns I see in clinic, and the simple, practical strategies that can help you feel calmer, more in control, and more confident in your own body again. In this episode, we cover: Why your gut becomes more reactive during perimenopause Hormone-related diarrhoea vs stress-triggered urgency vs food-triggered sensitivity The "morning pattern" — why urgency hits first thing Why the low FODMAP diet isn't always the answer How to calm your gut during a flare (the gentle 24-hour plan) Foods that soothe vs foods that overstimulate the gut Timing strategies that reduce morning diarrhoea How stress, sleep, and your nervous system affect urgency How to feel safer leaving the house again When symptoms might need further investigation Red flags to watch for The 3Ms — Meals, Movement & Mind — your long-term support pillars This is a grounded, compassionate deep dive into a symptom many women feel embarrassed to talk about — but absolutely deserves support and understanding. ⭐ FREE GUIDE: The Menopause Diarrhoea SOS If your gut feels unpredictable or you dread mornings, download my free 24-hour calm plan: 👉 www.christellyelldietitian.com/SOS Inside, you'll find: What to eat during a flare What to pause temporarily Hydration ideas that actually help Timing strategies that reduce urgency A simple plan to help you feel more settled within 24 hours This guide is designed to help you calm symptoms quickly, without restriction or overwhelm. Who this episode is for: Women in perimenopause or menopause experiencing diarrhoea, urgency or loose stools Anyone whose mornings feel unpredictable or stressful because of gut symptoms Women who feel confused about whether their symptoms are hormonal, IBS-related, or triggered by food Anyone who feels embarrassed, isolated, or exhausted from dealing with urgency Listeners who want evidence-based, compassionate support Links & Resources Download the Menopause Diarrhoea SOS Guide: 👉 www.christellyelldietitian.com/SOS Work with me 1:1 (UK-wide online or in person at the Capsule Clinic): 👉 www.christellyelldietitian.com Instagram: @christel.gutsydietitian Podcast: The Perimenopause Gutsy Talk 📻 Related Episodes & Resources: Episode 13: Bloated Again in Menopause? Your SOS Rescue Plan (When Everything Was Going Well) Episode 14: Menopause and Constipation: What to Eat for Relief (Without More Bloating) Blog: Read my top-ranking guide on constipation relief: 👉 Menopause and Constipation: Week-by-week food plan by a Dietitian ⭐ If you enjoyed this episode Please follow the podcast, leave a quick review, or share this episode with a friend. Your support helps more women find the help they&

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 T he 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