Increase fiber intake from fruits, vegetables, legumes, and whole grains
Drink plenty of water throughout the day
Eat fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso
Reduce ultra-processed foods, added sugars, and excess alcohol
Include prebiotic foods such as garlic, onions, leeks, asparagus, and bananas
Exercise regularly to support digestion and bowel movement
Get adequate sleep every night
Manage stress with breathing, meditation, or other relaxation practices
Avoid unnecessary laxative use and extreme detox products
Speak with a healthcare professional before starting any cleanse, especially if you have medical conditions