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.
Important: Please Read Before Proceeding
The information and recommendations contained in this resource are provided for general educational and informational purposes only. They are intended for generally healthy adult women and do not constitute medical advice. Ash Bott is a clinical nutritionist, not a medical doctor.
Nothing in this resource is intended to replace the advice of your GP or specialist, and it should not be used to self-diagnose or as a substitute for professional medical care. If you have any concerns about your health, please consult a qualified healthcare practitioner.
Before starting any new supplements, or making dietary or lifestyle changes, please speak with your doctor, particularly if you have a diagnosed medical condition, are taking any medications, or are receiving other treatments.
If you are pregnant or breastfeeding, or if you have a diagnosed health condition, the general recommendations in this resource may not be suitable for you. Please book a 1:1 consultation to assess whether this resource is appropriate for your individual circumstances before proceeding.
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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I first contacted Ash after I ended up in hospital on the night of my birthday last year (not from drinking too much unfortunately), because of Ileitis (inflammation of a part of my small intestine). It come completely out of no where and had no idea where to start. Ash helped me break down my symptoms, we investigated further through a stool sample and come to find I had a parasite and slight imbalance in my gut micorbiome. She guided me and helped me change my eating habits (only slightly), added in some vital supplements, and it was amazing the changes I noticed in my body - mentally and physically. I've always been an active and healthy conscious person, but I dropped fat, built muscle quicker than I ever had before, and started to heal my gut. It was no surprise being at one of the healthiest phases of my life, we fell pregnant straight away. Now I have the privilege of going through my second pregnancy with Ash guiding me once again and helping me optimise my gut health, and subsequently my bub's too with all the crazy hormonal and physical changes.