Eat a variety of fiber-rich foods
Include fruits and vegetables daily
Choose whole grains over refined grains
Add legumes, beans, and lentils regularly
Eat fermented foods such as yogurt, kefir, kimchi, and sauerkraut
Drink enough water throughout the day
Limit ultra-processed foods
Reduce added sugar intake
Avoid excessive alcohol
Manage stress with healthy coping habits
Get regular physical activity
Sleep enough each night
Eat slowly and chew food well
Avoid unnecessary antibiotic use
Include prebiotic foods like onions, garlic, bananas, and oats
Maintain a consistent meal schedule
Limit greasy and heavily fried foods
Pay attention to food intolerances or trigger foods
Keep a healthy body weight
Do not smoke