Eat a wide variety of plant foods
Increase fiber intake gradually
Include legumes, nuts, seeds, fruits, and vegetables
Choose whole grains over refined grains
Eat fermented foods regularly
Limit ultra-processed foods
Reduce added sugar intake
Drink enough water
Exercise regularly
Get adequate sleep
Manage stress
Avoid unnecessary antibiotics
Limit alcohol intake
Include prebiotic foods
Consume probiotic-rich foods
Maintain a consistent meal schedule
Chew food thoroughly
Prioritize healthy fats
Avoid smoking
Spend time outdoors
Monitor food intolerances
Seek medical advice for persistent digestive symptoms