Eat more fiber-rich foods: vegetables, fruits, legumes, oats, chia, flax
Drink enough water throughout the day
Include fermented foods if tolerated: yogurt, kefir, sauerkraut, kimchi
Limit ultra-processed foods and added sugars
Reduce alcohol intake
Get regular physical activity
Sleep 7–9 hours consistently
Manage stress with breathing, meditation, or walking
Eat slowly and chew food well
Keep a regular meal schedule
Increase fiber gradually to avoid bloating
Avoid unnecessary antibiotics and use only as prescribed
Consider a probiotic only if recommended by a healthcare professional
See a doctor for persistent constipation, diarrhea, pain, blood in stool, or unexplained weight loss