Eat a diverse, fiber-rich diet (vegetables, fruits, legumes, whole grains, nuts, seeds)
Aim for adequate protein with each meal
Include fermented foods if tolerated (yogurt with live cultures, kefir, sauerkraut, kimchi, tempeh)
Consider prebiotic foods (garlic, onions, leeks, asparagus, bananas, oats, chicory root) if tolerated
Limit ultra-processed foods and added sugars
Reduce alcohol intake
Avoid or minimize foods that clearly trigger symptoms
Stay hydrated
Get regular physical activity
Prioritize sleep (consistent schedule, sufficient duration)
Manage stress (breathing exercises, mindfulness, yoga, therapy, adequate downtime)
Support regular bowel movements (fiber + hydration; consider psyllium if needed)
Consider a trial of lactose-free or low-FODMAP eating if symptoms suggest intolerance
Review medications with a clinician (e.g., NSAIDs, antibiotics, metformin, PPIs) that may affect the gut
Avoid unnecessary antibiotics
If you have frequent diarrhea, blood in stool, unexplained weight loss, anemia, persistent pain, fever, or symptoms lasting more than a few weeks, seek medical evaluation
Consider checking for underlying causes (e.g., celiac disease, inflammatory bowel disease, H. pylori, SIBO) with a clinician
Discuss supplements with a clinician before starting (common options include fiber, probiotics, or specific nutrients based on your condition)