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I structure my day around a few simple habits that keep my digestion calm, regular, and comfortable. I focus on what, how, and when I eat, then layer in probiotics and a few targeted supplements if needed.
Every day, I build meals around whole foods: fruits, vegetables, whole grains, beans, nuts, and lean protein, which give me fiber and nutrients that keep my gut moving smoothly. I go easy on heavy, fried, and ultra-processed foods because they tend to slow digestion and trigger bloating or reflux for me.
I pay attention to portion sizes and avoid overeating by stopping when I’m comfortably full instead of stuffed. I also try not to eat too late at night so my body has time to digest before I lie down, which reduces heartburn and discomfort.
When I sit down to eat, I put my phone away and eat mindfully so I can notice taste, texture, and fullness signals. I chew slowly and thoroughly, because breaking food down well in my mouth makes it easier on my stomach and reduces gas and bloating later.
If I feel myself rushing, I pause between bites and take a few deep breaths to calm my nervous system, since stress can tighten my gut and slow digestion. I aim to keep meals at fairly regular times so my digestive system follows a predictable rhythm.
Throughout the day I drink water regularly, often aiming for a glass with each meal and some in between, which helps soften stool and keep things moving. I limit sugary drinks and keep NO caffeine and alcohol moderate because they can irritate the digestive tract or worsen reflux for me.
I move my body most days with walking, light cardio, or yoga, since physical activity stimulates the intestines and supports regular bowel movements. I also work on sleep and stress management—simple things like stretching, breathing exercises, or journaling—because poor sleep and high stress often show up in my gut as cramps or irregularity.
I try to get probiotics first from food, because they bring along other nutrients and are easy to make part of meals. In a typical day, I might include one or two of these:
To support those probiotics, I also make sure I eat prebiotic foods—like garlic, onions, bananas, oats, and other high-fiber plant foods—because they feed the beneficial bacteria in my gut.
If food habits and lifestyle are in a good place but I still feel off, I consider supplements in a targeted way rather than taking everything at once. For general support, I might use a daily probiotic supplement with at least 1 billion CFU from a reputable brand, especially after antibiotics or during periods of digestive stress.
If I notice particular issues—like trouble digesting certain meals—I might discuss digestive enzymes, fiber supplements, or specific nutrients (such as glutamine) with a healthcare professional instead of guessing on my own. If symptoms are frequent, severe, or changing (like ongoing pain, bleeding, weight loss, or major bowel changes), I treat that as a sign to see a doctor rather than relying on routine habits or supplements.
James Eckburg
