Description

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

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