Eat more fiber-rich foods such as vegetables, fruits, legumes, oats, and whole grains
Drink enough water throughout the day
Include fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso
Reduce ultra-processed foods, added sugars, and excess alcohol
Limit fried foods and very high-fat meals
Stay physically active regularly
Get enough sleep each night
Manage stress with relaxation, breathing, or meditation
Eat slowly and chew food well
Maintain regular meal times
Avoid unnecessary antibiotics and use them only when prescribed
Wash hands and practice safe food handling
Seek medical advice for ongoing bloating, constipation, diarrhea, or abdominal pain