Eat more fiber-rich foods
Include a variety of fruits and vegetables
Add fermented foods like yogurt, kefir, sauerkraut, and kimchi
Drink enough water
Limit ultra-processed foods
Reduce added sugar intake
Eat more whole grains
Include prebiotic foods like onions, garlic, leeks, asparagus, and bananas
Manage stress
Get regular exercise
Sleep enough each night
Avoid unnecessary antibiotics
Eat slowly and chew food well
Limit excessive alcohol
Track and identify trigger foods
Maintain a consistent meal schedule