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Reviewed for scientific accuracy by: Dr. Mona Bungum
Last reviewed: February 2026
Lifestyle matters for fertility. A BMC Public Health study found that women with 4–5 healthy habits had a 59% lower risk of infertility.
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takes 3 minutes to complete00:00:00 Hi, and welcome to the third video in this series on gut health and fertility. My name is Katrin and I'm an expert in gut and digestive disorders. In this video, we will be focusing on three of the most common digestive symptoms that I see in my clients and that is bloating, constipation, and diarrhea. These symptoms can be very uncomfortable and they can even also affect the quality of life. But they can also be indicators of also affect the quality of life. But they can also be indicators of
00:00:35 underlying gut health issues that may also impact your fertility. But by understanding the causes and finding effective ways to manage these symptoms, then you can improve your overall gut health and also enhance your reproductive health. So let's dive into it. So to effectively Address bloating, constipation, and diarrhea. So to effectively Address bloating, constipation, and diarrhea. It's important to understand what causes these symptoms. Constipation occurs when the bowel movements become infrequent
00:01:15 or they are difficult to pass. And some of the common causes include a low fiber diet, dehydration, lack of physical activity, certain medications, imbalances in the gut, microbiota also hormonal changes, medications, imbalances in the gut, microbiota also hormonal changes, food allergies or intolerances. If you are not going to the toilet when you need to, but you are holding it back, and then stress and anxiety and depression and other mental issues. Bloating is the feeling of fullness or swelling in the abdomen.
00:01:57 You might find it difficult to close your jeans or maybe you You might find it difficult to close your jeans or maybe you even look pregnant. Um, this can be caused by overeating or eating too quickly. Production of excess gas in the gut from different foods. Changes in your gut. Microbiota. Hormonal changes including also endometriosis and PCOS. Food allergies or intolerances. Constipation. If you have a sensitive gut. Also a stress, anxiety and
00:02:29 If you have a sensitive gut. Also a stress, anxiety and depression, but also conditions like irritable bowel syndrome or small intestinal bacterial overgrowth. Diarrhea is characterized by loose watery stools and can be caused by infections, but other common causes include food allergies or intolerances. but other common causes include food allergies or intolerances. Lack of digestive components like, for instance, digestive enzymes, infections or changes in your gut microbiota, hormonal changes,
00:03:12 certain medications, stress, anxiety, and depression, and then diarrhea can actually also appear due to constipation, because here some stool will pass very slowly, and then the additional stool can only pass around it as a watery stool. additional stool can only pass around it as a watery stool. Then it can also be due to eating more fibers than what your body are able to digest. And then um, again, conditions like IBS, Crohn's disease or ulcerative colitis, bloating,
00:03:52 constipation, and diarrhea are not isolated issues, but they are actually closely connected to the overall health of your gut. actually closely connected to the overall health of your gut. And they are often a symptom of an underlying problem. So a healthy gut has a balanced microbiome and efficient digestion and regular bowel movements. But when your gut health is compromised, it can lead to symptoms like bloating, constipation, and diarrhea. For instance, an imbalance in
00:04:25 the gut microbiome can cause some of these digestive issues. the gut microbiome can cause some of these digestive issues. Overgrowth of harmful bacteria, or bacteria that are located at the wrong place in the digestive tract can lead to an excessive gas production and bloating. And similarly, a poor gut motility or an overly sensitive gut can lead to both constipation, diarrhea, or bloating. But by addressing the root causes of these symptoms, maybe by improving gut health, you can find
00:04:59 of these symptoms, maybe by improving gut health, you can find a lasting relief and also improve your overall well-being in the end. So let's start with some practical tips to relieve constipation. You can try to increase your fiber intake like including more fruits, vegetables, whole grains, nuts, and legumes in your diet. These fibers will add bulk to the stool and help it to pass more These fibers will add bulk to the stool and help it to pass more easily through your digestive tract. But you might need to increase
00:05:39 your fiber intake gradually, as a sudden increase can cause or worsen your constipation. You can try to eat two Kiwis per day. It is high in fibers, and studies show that it has a very good effect on constipation. Then you can try to eat more bitter very good effect on constipation. Then you can try to eat more bitter foods And like arugula, radish, cabbage, artichoke and walnuts. And then try to get more ginger. It can either be through your food or you can also drink it as a tea. Then remember to stay hydrated.
00:06:23 Drinking enough water helps soften the stool and promotes a regular bowel movement. Exercise regularly. Physical activity stimulates bowel movement. Exercise regularly. Physical activity stimulates intestinal contractions, and this will help to move stool through your digestive tract. Then you can try some deep breathing before eating, so try to sit down and breathe deeply for two minutes before you start eating. Then I will also recommend you to establish a routine. So try to go to the bathroom at
00:06:58 to establish a routine. So try to go to the bathroom at the same time each day, ideally after meals when the colon is most active. And don't skip meals. And then it can also be a good idea to eat at the same regular times every day. Your digestion likes routines, and this will strengthen your digestive fire. And finally, don't ignore the urge. digestive fire. And finally, don't ignore the urge. So go to the bathroom when you feel the urge to have a bowel movement.
00:07:35 Delaying it can lead to constipation. Then there are also some practical tips to reduce bloating. So first of all, eat slowly because eating too quickly and not chewing your food well enough will challenge your digestive process. And then it can also cause you to swallow some air. And this can all lead to bloating. to swallow some air. And this can all lead to bloating. So take your time, chew your food well and to an applesauce consistency. Avoid carbonated drinks because
00:08:13 these drinks contain gas that can be trapped in your stomach, and this can cause bloating. Try to identify food triggers and some common triggers could be gluten lactose from dairy, beans, some common triggers could be gluten lactose from dairy, beans, garlic, onions, fatty foods, artificial sweeteners. Um. Also cruciferous vegetables or maybe even just raw vegetables in general. So you could try to see if you feel better if you cook your vegetables, um, than eating them raw. Uh, I will recommend you to try
00:08:52 to keep a food diary. Uh, this will help you to identify and avoid foods that trigger your bloating. identify and avoid foods that trigger your bloating. Then, uh, Increase your fiber intake gradually because while fiber is important, a sudden increase can cause bloating. So gradually increase your fiber intake to allow your digestive system to adjust again. Exercise regularly physical activity helps getting gas out of your gut. Try not to eat heavy meals and
00:09:25 helps getting gas out of your gut. Try not to eat heavy meals and do not eat all the time. So this means, uh, you should not eat until you are completely full, but eat until you are approximately 80% full and do not eat all the time, but try to, um, have regular meals and some hours between your meals as well. Then mindfulness is also important. So try some meditation, yin yoga, Then mindfulness is also important. So try some meditation, yin yoga, yoga nidra, qigong, uh, breathing exercises and so on.
00:10:07 And finally, stay hydrated. So drinking enough water helps maintain a healthy digestion and reduce bloating. You can also try peppermint tea, but remember to drink away from your meals and not while eating, as this dilutes your digestive fluids. So your stomach acid, your digestive enzymes, and so on. So your stomach acid, your digestive enzymes, and so on. And finally, let's talk about how to manage diarrhea. So here it's also very, very important to stay hydrated.
00:10:40 So drink enough fluids such as water, bone broths and electrolytes and avoid caffeine and alcohol. Then also avoid food triggers that could be dairy products, fatty food, spicy foods, high fiber food, heavy meat. And then, um, like I said before, high fiber food, heavy meat. And then, um, like I said before, coffee and alcohol. All of these can aggravate your diarrhea. You should try to figure out if you have any food intolerances that maybe cause your diarrhea.
00:11:16 And if you have any and you react to certain foods, then you should eliminate them. Eat easy to digest foods until your symptoms improve. So avoid cereals, gluten, lactose, your symptoms improve. So avoid cereals, gluten, lactose, legumes, sugar, caffeine, alcohol, spicy food, raw nuts and seeds, and two fiber rich foods. Instead, focus on natural foods and eating simple. You could try to boil, steam, bake, and fry your vegetables and fruit to soften the fibers.
00:11:53 You can also remove the hard skin on some foods, like, for instance, apples and pears. Then try to make smoothies, for instance, apples and pears. Then try to make smoothies, soups, mesh to break down the fibers and help your digestion. Consider taking a probiotics. Probiotics can help restore the balance of good bacteria in your gut. You could try Saccharomyces boulardii, Lactobacillus rhamnosus GG, and Lactobacillus acidophilus. boulardii, Lactobacillus rhamnosus GG, and Lactobacillus acidophilus.
00:12:32 Try some mindfulness exercises like meditation in yoga, yoga nidra, qigong breathing exercises. And finally, get enough rest and sleep. So bloating, constipation, and diarrhea are common digestive issues that can significantly impact your quality of life and also your overall gut health. But by understanding their causes and implementing the tips But by understanding their causes and implementing the tips that we have discussed here. You can manage these symptoms
00:13:07 more effectively, but also the most important is to find the root cause of your symptoms. If they keep on coming back, there is a problem that needs to be found and solved. Remember, a healthy gut is key to improving your digestive health and supporting your fertility. Then I just want to say thank and supporting your fertility. Then I just want to say thank you very much for joining me in this video. I hope you found these insights helpful.
00:13:40 And if you have any questions or you need any further guidance, feel free to reach out to me. You can find my contact details here and if you would like to know more, you can also follow me on social media like Instagram where I share knowledge, advices, media like Instagram where I share knowledge, advices, and so on. So take care and bye.
