Eat plenty of fiber

Aim for 25-35 grams of fiber per day from fruits, vegetables, whole grains, and legumes. Fiber helps to keep your digestive system moving and feeds the good bacteria in your gut.

Drink plenty of water

Water helps to keep your digestive system hydrated and functioning properly. Aim for eight glasses of water per day.

​

Get enough sleep

When you don't get enough sleep, it can disrupt your gut microbiome. Aim for 7-8 hours of sleep per night.

Limit processed foods

Limit processed foods, sugary drinks, and unhealthy fats: These foods can damage the gut lining and promote the growth of bad bacteria.

Lifestyle

Get regular exercise: Exercise helps to reduce stress and inflammation, both of which can contribute to gut problems. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Consider taking a probiotic supplement

• Probiotic supplements can help to increase the levels of good bacteria in your gut. Talk to your doctor about whether a probiotic supplement is right for you.

​

Eat fermented foods

Yogurt, kefir, kimchi, and sauerkraut are all good sources of probiotics, which are live bacteria that are beneficial for gut health.

​

Manage stress

Stress can wreak havoc on your gut health. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.