b'Chapter fourHappy Belly HabitsConsidering everything your gastrointestinal tract does for you, it makes sense to give it some TLC every day. That means eating a healthy diet, exercising, and learning to relax.Try What to eat.To feed your gut well, trade in highly processed foodsintermittent for fresh fruits and vegetables, cold water fish like salmon, and leanfastingsources of protein like organic poultry. Whole, minimally processed foods foster a healthy balance of good to bad bacteria. Sugar andWhen you eat can processed carbohydrates, on the other hand, feed your bad bacteria.have just as much Its also important to eat foods high in fiber, which helps to preventof an impact on your microbiome as whatconstipation, lowers the risk of colon cancer and hemorrhoids, and boosts beneficial bacteria. Probiotic-rich fermented foods matter, too.you eat. Researchers Strive for at least one serving of yogurt, brine-cured olives, buttermilk,have found that kefir, kimchi, miso, sauerkraut, or tempeh every day. And dont forgetintermittent fasting to include foods that act as prebiotics, such as apples, asparagus,a way of eating that bananas, barley, flax seeds, garlic, oats, and onions. These foods alsoinvolves alternating are a great source of soluble fiber.cycles of fasting and eatingcan increase When to move.Studies suggest that exercise might alter the bacterialthe diversity of your composition of your digestive system, helping to prevent disease. Itgut bacteria and stop is also key to maintainin overall good health. A study published in theinflammation in its journal Gut Microbiota found that the gut microbiota of athletes wastracks. Whats more, more diverse than non-athlete controls. Plus, the athletes had higheranimal research shows proportions of most types of microorganisms than the controls. Peoplethat adopting these who exercise regularly also have a reduced risk of colon cancer,daily fasting periods diverticular disease, and constipation. Whether you prefer the greatcan also strengthen outdoors, a gym, or just a walk around the neighborhood, find an activityyour gut barrier.you like and aim to get at least 30 minutes of moderate exercise daily. How does intermittent how to Chill.A growing number of studies show that stress canfasting work? Simply have a negative impact on the stability of your microbiota. Stress canstart eating later in also trigger IBS or IBD symptoms, as well as indigestion. One of thethe day and eat your best ways to manage gut-altering stress is with a few simple relaxationlast meal earlier. For techniques. One Swedish study found that IBS symptoms improved byexample, eat your first 41 percent when participants practiced mindfulness meditation on ameal at noon and your regular basis. Another controlled trial of men with diarrhea-predominantlast meal at 8:00 p.m. IBS found that those who practiced yoga twice a day felt less anxiousThis means youll be and experienced fewer bouts in the bathroom. Other techniquesfasting for 16 hours that may help restore a sense of calm to your gut include hypnosis,each day. Your gut will progressive muscle relaxation, mental imaging, biofeedback, deepthank you!breathing, and even simply listening to soothing music.tthheeGGooooddGGuutt13'