Drink plenty of water in the morning — Hydration helps digestion and bowel movements.

Increase fibre intake — Vegetables, fruits, whole grains, beans and lentils promote good gut bacteria and digestion.

Include fermented foods — Fermented foods like curd, yoghurt, idli, dosa, kanji and so on can help provide microorganisms.

Include a diversity of plant foods — Your gut microbes will thank you if you feed them a variety of plant foods, including fruits, vegetables, legumes, nuts and seeds.

Follow a schedule for eating — Your digestive system can benefit from eating meals at the same time every day.

Chew your food thoroughly — Take time to chew food well to ease digestion and minimize bloating and discomfort.

Move around — Walking, exercise or other activities will help bowel movements and digestion.

Ensure proper sleep – Regular sleep pattern, quality sleep are also linked to the overall digestive and metabolic health.

Handle daily stress — Stress has the potential to impact the gut-brain axis, and could exacerbate symptoms like bloating or abdominal pain or discomfort, as well as bowel changes.

Reduce ultra-processed, high-sugar, and heavily fried foods — A healthier gut diet can be achieved by limiting ultra-processed foods, high sugar foods, and heavily fried foods.