01
Hydrate properly
Most women are mildly dehydrated, and dehydration is the single biggest driver of hard, dry stools. Learn how much water your body actually needs and when to drink it.
Constipation: How to Poo (Properly) Daily
Your Practical Guide to Restoring Regular, Comfortable Bowel Movements
Constipation is one of the most common — and most ignored — digestive complaints in women. When waste sits in the bowel, used hormones get reabsorbed, energy tanks, skin breaks out, and bloating never fully clears. This guide gives you the practical, food-first steps to fix it.
Who this is for:
Women experiencing constipation, sluggish digestion, or irregular bowel movements who want a practical, food-first approach. No harsh laxatives. No broad-spectrum probiotics. Six evidence-based steps you can start this week.
What's inside:
- 01 Hydrate properly: Most women are mildly dehydrated, and dehydration is the single biggest driver of hard, dry stools. Learn how much water your body actually needs and when to drink it.
- 02 Eat for fibre diversity: It's not about eating more fibre — it's about eating the right kinds. Soluble and insoluble fibre work differently in the body, and both are needed to keep things moving.
- 03 Cook your vegetables: Cold raw salads put pressure on already-strained digestion. Warm, cooked vegetables are far easier for your gut to process, and resistant starch feeds the bacteria that keep your bowel healthy.
- 04 Move your body daily: A 10 to 15 minute walk after meals does more for bowel motility than most supplements. Learn how to use daily movement as a consistent, low-effort tool.
- 05 Sit, breathe, and use a footstool: The parasympathetic nervous system runs digestion — not the stressed, rushed one. Simple positioning and breathing changes can make an immediate difference.
- 06 Support your microbiome: Pomegranate, ground flaxseed, fermented foods, and a handful of other targeted foods actively feed the bacteria responsible for regular, comfortable bowel movements.
Written by Ash Bott, Nutritionist
Most women see significant improvement within four to six weeks of following these steps consistently.
Six steps, plain language, real results
02
Eat for fibre diversity
It's not about eating more fibre — it's about eating the right kinds. Soluble and insoluble fibre work differently in the body, and both are needed to keep things moving.
03
Cook your vegetables
Cold raw salads put pressure on already-strained digestion. Warm, cooked vegetables are far easier for your gut to process, and resistant starch feeds the bacteria that keep your bowel healthy.
04
Move your body daily
A 10 to 15 minute walk after meals does more for bowel motility than most supplements. Learn how to use daily movement as a consistent, low-effort tool.
05
Sit, breathe, and use a footstool
The parasympathetic nervous system runs digestion — not the stressed, rushed one. Simple positioning and breathing changes can make an immediate difference.
06
Support your microbiome
Pomegranate, ground flaxseed, fermented foods, and a handful of other targeted foods actively feed the bacteria responsible for regular, comfortable bowel movements.
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Hear from the Girl Gut community
Rachel, Apr '26
Working with Ash over the last 10 months has been life changing. For the first time in 20 plus years I finally understand my body as an ever changing woman and what it is trying to tell me, and with Ash's kind, thoughtful and holistic guidance she has taught and equipped me with so much wonderful knowledge to confidently take care of myself and finally listen to my body. She takes the time to listen and consider where you are at in your life in a totally nonjudgemental way that you feel safe to share everything because you know she is going to put you on the right path and reassure you when you are doubting the long and unfortunately slow process of healing yourself. I am so glad I decided to trust my 'gut' (pun intended) and book the consult with Ash as I wouldn't be where I am today without her continued support and care!
Heather Scott, May '26
I can't recommend Girl Gut enough. After years of dealing with gut and hormone issues, I've finally found something that's helped me understand the root cause of what I've been experiencing. Working with Ash gave me the knowledge and power to take better care of my body and see real lasting change, rather than just temporary symptom relief. If your gut or hormones have felt like a mystery for way too long, Girl Gut is your way forward.
GM P, May '26
Ash is so kind, warm, gentle and supportive in your gut healing journey. She is a wealth of knowledge, but doesn't pressure you or stress you out to make too many changes at once for your gut health. She is a fantastic person to support you and guide you on your healing journey.