Updated: Jan 11, 2022
Eat less sugar and sweeteners.
Encourage helpful practices such as staying hydrated, exercising regularly and getting enough sleep.
Eat healthy fermented food such as "live" yogurt, kefir or kombucha. These normally contain a wide range of bacteria types, so they are believed to benefit the gut microbiome.
Pulses, beans and lentils are not common food choices, yet they are one of the riches sources of dietary fibers. Slowly introduce them to your own diet. It may cause a little bloating at first if you are not used to have them on your menu.
Always chose wholegrain - oats, barley, rye and brown rice, over more processed grains - white bread, white rice and pasta.
Eat more vegetables. Rich in fiber, vegetables are always a winner when it comes to gut health. Should it cause you to bloat, maybe stay away from the "windier" veggies such as broccoli, sprouts, cabbage and cauliflower.
Manage your stress and when you sit down to eat, eat mindfully. This means chewing your food slowly, but your fork down after each bite, give yourself 20 minutes to eat. Breathe while you are eating.
Eat less processed foods, non-organic and GMO foods. These foods are generally dangerous due to the high levels of pesticide glyphosate. Glyphosate can damage your gut lining as it encourages an overgrowth of harmful bacteria.
Avoid high-fat foods, especially the bad fats found in fast-food meals, quick microwave meals, loaded with extra sugar and popular coffee mixes with not just added sugar, but cream, low grade chocolate and sweet syrups.
Limit alcohol consumption. Alcohol tends to dry out the body, making it harder for us to effectively pass stool. Now I am not telling you not to drink alcohol at all, just make sure that you drink more water than usual on the days you know you might have a drink, or two or 3 or....