Eat more fiber-rich foods
Include a variety of fruits and vegetables
Add fermented foods like yogurt, kefir, sauerkraut, and kimchi
Drink enough water
Reduce ultra-processed foods
Limit added sugar
Eat prebiotic foods like garlic, onions, leeks, asparagus, and bananas
Manage stress
Get regular exercise
Sleep enough each night
Avoid unnecessary antibiotics
Chew food thoroughly
Eat at regular times
Limit alcohol
Identify and avoid trigger foods
Consider probiotics if appropriate
Increase fiber gradually
Stay consistent with healthy habits