Primary Tip:

Reduce stress and add 5–7g extra fiber each day through beans, berries, or seeds to restore microbial balance.

Examples of 8-10 grams of fiber

• 2 tablespoons chia seeds to oatmeal, yogurt

• Swap white toast for 2 slices whole grain bread, topped with avocado

• Apple, 2 tablespoons almond butter and a handful of raspberries

• Add ½ cup cooked lentils (8g) + 1 cup broccoli (4g) to any salad or bowl

• Mix ½ cup black beans (7g) into a soup or grain bowl + ½ avocado (5g)

Extra Suggestions:

• Favor cooked vegetables over raw to ease digestion while your gut heals.

• Add calming rituals such as meditation, journaling, or gentle stretching.