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 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.