Eat mostly whole foods
Increase fiber gradually
Include fermented foods if tolerated
Drink enough water
Reduce ultra-processed foods
Limit added sugar
Limit alcohol
Identify and avoid trigger foods
Eat slowly and chew well
Manage stress daily
Sleep 7 to 9 hours consistently
Exercise regularly
Avoid unnecessary antibiotics
Consider a food and symptom journal
Get checked for constipation or diarrhea
Seek medical care for blood in stool
Seek medical care for unexplained weight loss
Seek medical care for severe or persistent pain
Seek medical care for ongoing bloating, reflux, or nausea
Ask a clinician before starting supplements
Ask a clinician about probiotics if needed