01
Identify your triggers
The most common dietary drivers of bloating and a simple process for working out which ones affect you, without eliminating half your diet at once.
Seven Simple Steps to Beat Bloating
The Framework Ash Uses With Every New Client
Bloating is one of the most common complaints Ash sees in her clinic — and one of the most misunderstood. It's not about eating less or cutting carbs. It's about addressing the specific mechanisms driving the discomfort. These seven steps are the same framework she walks every new client through.
Who this is for:
Women dealing with regular bloating, digestive discomfort, or that persistent "six months pregnant" feeling by evening — who want a practical, food-first approach that actually addresses what's driving it. No elimination diets. No guesswork. Seven evidence-based shifts 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 Identify your triggers: The most common dietary drivers of bloating and a simple process for working out which ones affect you, without eliminating half your diet at once.
- 02 Fix your eating pace: Eating too fast floods the digestive tract with air before food even arrives. This one habit shift reduces bloating immediately for most women — no supplements required.
- 03 Reduce your fermentation load: High-FODMAP foods ferment in the large intestine and produce gas. Learn which ones are the biggest culprits and how to reduce them strategically, not permanently.
- 04 Support stomach acid production: Low stomach acid is a silent driver of fermentation and gas further down the tract. Here's how to support it through food before reaching for supplements.
- 05 Restore gut motility: The gut moves food through by contracting rhythmically. Meal timing, hydration, and daily movement are the three levers that keep that rhythm healthy and prevent stagnation.
- 06 Calm the gut-brain axis: The nervous system directly controls gut function. Chronic stress and a dysregulated gut-brain axis amplify pain and bloating signals — and there are practical tools to address it.
- 07 Rebalance the microbiome: An imbalanced microbiome overproduces gas as a byproduct of fermentation. Targeted prebiotic and probiotic foods shift the bacterial balance and reduce the root cause.
Written by Ash Bott, Nutritionist
Bloating is a symptom, not a sentence. When you address the actual cause, it resolves — often faster than you'd expect.
Seven steps, seven mechanisms, one clear path forward
02
Fix your eating pace
Eating too fast floods the digestive tract with air before food even arrives. This one habit shift reduces bloating immediately for most women — no supplements required.
03
Reduce your fermentation load
High-FODMAP foods ferment in the large intestine and produce gas. Learn which ones are the biggest culprits and how to reduce them strategically, not permanently.
04
Support stomach acid production
Low stomach acid is a silent driver of fermentation and gas further down the tract. Here's how to support it through food before reaching for supplements.
05
Restore gut motility
The gut moves food through by contracting rhythmically. Meal timing, hydration, and daily movement are the three levers that keep that rhythm healthy and prevent stagnation.
06
Calm the gut-brain axis
The nervous system directly controls gut function. Chronic stress and a dysregulated gut-brain axis amplify pain and bloating signals — and there are practical tools to address it.
07
Rebalance the microbiome
An imbalanced microbiome overproduces gas as a byproduct of fermentation. Targeted prebiotic and probiotic foods shift the bacterial balance and reduce the root cause.
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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.
Tatum Lawrie, May '26
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.