Gut Health Case Study: Finding Freedom from Constipation & Daily Bloating
- Lisa Claire
- Sep 11
- 3 min read
When Sarah, 43, first came to see me
Sarah had been stuck in a cycle of constipation and bloating for years. Her stomach often felt painfully stretched, and she described looking “six months pregnant” by the end of most days.
She could go days without a bowel movement, leaving her uncomfortable, sluggish, and self-conscious. Clothes felt tight, evenings out were planned around her digestion, and she constantly worried about how “backed up” she felt.
The impact on her life
Constipation and bloating aren’t just uncomfortable, they can affect every part of daily life. For Sarah, the bloating kept her awake at night and made her dread mornings. She felt anxious about eating out, unsure what would trigger symptoms.
Like many people, she’d tried over-the-counter remedies and fibre supplements, but nothing gave her long-term relief. Her GP’s advice was to “drink more water and eat more fibre”, something she’d been doing for years without success.
Her goals were clear
To go to the toilet regularly without pain or discomfort
To feel less bloated and heavy in her stomach
To have more energy and feel lighter in her body
To enjoy food without anxiety or restriction
What we discovered together
Constipation isn’t just about fibre. It can be influenced by:
Low stomach acid or digestive enzymes
Gut dysbiosis (imbalances in gut bacteria)
Hormone changes (especially in perimenopause, when progesterone slows the gut)
Stress and the gut-brain connection
Poor bile flow or sluggish liver function
Food intolerances or inflammatory triggers
My step-by-step approach with Sarah
Balanced her meals: shifted from constant grazing to three protein-rich, fibre-balanced meals for energy and regularity.
Supported gut motility: added magnesium-rich foods, hydration spread through the day, and gentle post-meal movement.
Introduced gut-healing foods: cooked vegetables, flaxseed, and healthy fats to ease stool movement.
Strategic supplementation: supported stomach acid and digestive enzymes to kickstart digestion.
Calmed her stress response: mindful eating, slower mealtimes, and relaxation techniques for the gut-brain link.
Encouraged bile flow: beetroot, lemon, and bitter greens to stimulate digestion.
Functional testing: stool testing to rule out microbial imbalances and pinpoint root causes.
The results
Within a few weeks, Sarah began opening her bowels regularly, something she hadn’t experienced in years. The painful bloating eased, her stomach felt flatter, and her energy levels improved.
She no longer relied on laxatives and felt confident wearing the clothes she loved again. Best of all, she could plan her week without worrying about her digestion.
In her words
"Working with Lisa has been life changing! I thought constipation was just something I had to live with, but Lisa helped me understand what was driving it and gave me the tools to change it. I feel lighter, less bloated, and finally confident in my body again. I wish I’d found her sooner."
A gut-friendly recipe: Pumpkin & Lentil Curry
Serves 4
Ingredients:
1 tbsp olive oil
1 onion, chopped
2 cloves garlic, crushed
1 tbsp curry powder
500g pumpkin or butternut squash, diced
200g red lentils, rinsed
750ml vegetable stock
200ml coconut milk
2 handfuls spinach
Instructions:
Heat oil in a pan, sauté onion and garlic until soft.
Stir in curry powder, then add pumpkin and lentils.
Pour in stock and simmer for 20 minutes until tender.
Stir in coconut milk and spinach, cook for 2 minutes.
Serve warm with brown rice.
If you’ve been struggling with constipation and bloating, please know you’re not alone, and you don’t have to “just live with it.” With the right support, functional testing where needed, and a personalised approach, you can get to the root cause and finally feel better.
Are you ready for a real solution?
If Sarah’s story sounds familiar, I’d love to help you. Book a free 20-minute call today here and let’s chat about what’s going on for you and how we can work together.
About Lisa
I’m Lisa Claire Dack, a qualified, registered Nutritional Therapist with a special interest in gut health, hormonal imbalances, energy, skin issues and sustainable weight loss. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition, lifestyle and wellness plans that fit seamlessly into their lifestyles. Whether you’re struggling with digestive issues, fatigue or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.
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