Identify personal trigger foods and symptoms
Keep a food and symptom diary
Eat smaller, regular meals
Increase fiber gradually if tolerated
Limit high-FODMAP foods if they trigger symptoms
Stay hydrated
Exercise regularly
Manage stress with relaxation techniques
Get enough sleep
Avoid overeating
Reduce caffeine, alcohol, and carbonated drinks if they worsen symptoms
Limit fatty, spicy, and processed foods if they trigger symptoms
Consider probiotics if advised by a healthcare professional
Use medications only as prescribed
Seek medical advice for persistent, severe, or changing symptoms