Menopause and Constipation: What to Eat for Relief (Without More Bloating)

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 daysThe 3Ms framework: Meals, Movement, and Mind working together for constipation reliefHow to eat for constipation — the right foods, the right timing, and the right rhythmWhy hydration is non-negotiable when you're adding fibreHow your pelvic floor, stress, and magnesium all play a roleWhen 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 weeksWhy the "wrong" type of fibre creates a traffic jam in your sluggish gutThe 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 strainingWhy grazing between meals might be keeping you constipatedThis 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 symptomsPrevious 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.