Eat a diverse range of fiber-rich foods (beans, lentils, chickpeas, vegetables, fruits, whole grains)
Include prebiotic foods (garlic, onions, leeks, asparagus, bananas, oats, barley, chicory root)
Add probiotic foods regularly (yogurt with live cultures, kefir, sauerkraut, kimchi, tempeh, miso)
Consider a probiotic supplement if diet changes aren’t enough (choose based on specific goals and tolerated strains)
Choose minimally processed foods most of the time
Aim for adequate protein from varied sources, including legumes and fermented foods
Reduce added sugars and refined grains
Limit alcohol intake
Avoid or minimize ultra-processed foods
Get enough sleep consistently
Manage stress with regular practices (breathing exercises, meditation, yoga, mindfulness)
Exercise regularly (mix of aerobic and strength training)
Stay hydrated
Gradually increase fiber to avoid bloating or gas
Include healthy fats (olive oil, nuts, seeds, avocado) to support overall metabolic health
Monitor and adjust for personal triggers (lactose, high-FODMAP foods, gluten if sensitive)
If constipated, increase fluids and fiber and consider stool-softening foods (kiwi, prunes) as tolerated
If experiencing persistent symptoms (pain, blood in stool, unexplained weight loss, chronic diarrhea), seek medical care
Avoid unnecessary antibiotics; use only when prescribed
Consider tracking symptoms and stool patterns to identify dietary patterns that help or worsen digestion