Eat more fiber-rich foods
Include a variety of fruits and vegetables
Add fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso
Drink enough water
Limit ultra-processed foods
Reduce added sugar intake
Avoid excessive alcohol
Manage stress
Get regular sleep
Exercise regularly
Eat slowly and chew thoroughly
Increase prebiotic foods like garlic, onions, leeks, asparagus, and bananas
Consider probiotics if appropriate
Avoid unnecessary antibiotics
Limit artificial sweeteners
Keep a consistent meal schedule
Identify and avoid personal trigger foods
Seek medical advice for persistent digestive symptoms