Increase fiber intake from vegetables, fruits, legumes, nuts, and seeds
Drink enough water throughout the day
Eat fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso
Reduce ultra-processed foods, added sugars, and refined carbs
Limit alcohol intake
Include prebiotic foods like garlic, onions, leeks, asparagus, and oats
Manage stress with sleep, breathing exercises, meditation, or walking
Exercise regularly
Get adequate sleep every night
Avoid unnecessary antibiotics and use them only as prescribed
Add probiotic foods or supplements if appropriate
Eat slowly and chew food thoroughly
Keep meals balanced with protein, healthy fats, and fiber
Reduce smoking and vaping
Identify and avoid trigger foods that cause bloating or discomfort
Seek medical advice for persistent digestive symptoms