Eat more fiber-rich foods: vegetables, fruits, legumes, whole grains, nuts, and seeds
Include fermented foods: yogurt, kefir, sauerkraut, kimchi, miso, tempeh
Drink enough water throughout the day
Limit ultra-processed foods and added sugars
Eat a diverse range of plant foods
Get regular physical activity
Manage stress with relaxation, breathing, meditation, or yoga
Sleep 7 to 9 hours consistently
Avoid unnecessary antibiotics
Limit alcohol intake
Chew food slowly and eat mindfully
Increase fiber intake gradually
Include prebiotic foods: garlic, onions, leeks, asparagus, bananas, oats
Keep a regular meal schedule
Reduce smoking and tobacco use
Seek medical advice for ongoing digestive symptoms