The Perimenopause Gutsy Talk podcast

How to Increase Fibre Intake Without Perimenopause Bloating

• Christel Lyell- Gut Health Dietitian • Episode 7

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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

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.”

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