Drink plenty of water throughout the day
Eat more fiber-rich foods like fruits, vegetables, beans, and whole grains
Include probiotic foods like yogurt, kefir, sauerkraut, and kimchi
Eat prebiotic foods like garlic, onions, bananas, and oats
Chew food slowly and thoroughly
Avoid overeating and heavy processed meals
Limit sugary foods and refined carbohydrates
Reduce fried foods and trans fats
Add healthy fats like olive oil, avocados, nuts, and seeds
Drink herbal teas like ginger, peppermint, or chamomile
Stay physically active with regular exercise
Get enough sleep each night
Manage stress with deep breathing, meditation, or yoga
Avoid excessive alcohol and smoking
Eat smaller meals more often if needed
Include natural sources of antioxidants like berries, leafy greens, and citrus fruits
Consider a short-term increase in soluble fiber from oats, apples, and flaxseed
Use fermented foods regularly if tolerated
Keep a consistent meal schedule
Seek medical advice if you have persistent digestive symptoms