Gut flora (microbiota) does not “reset” overnight—it improves through consistent habits. The strongest lever is fiber diversity: legumes, oats, whole grains, fruits/vegetables, and nuts expand substrate availability for beneficial microbes. Second: reduce ultra-processed foods and added sugars, which can worsen symptom volatility in some people. Third: fermented foods—kefir/yogurt may help if tolerated; do not force them if they trigger symptoms. Fourth: use goal-driven supplements. Probiotics work at the strain level; random selection without a clear target is often inefficient. Postbiotic or synbiotic approaches may be better tolerated for some. Fifth: sleep and stress control—via the gut–brain axis, chronic stress can affect both microbial patterns and gut sensitivity. Post-antibiotic recovery varies; prolonged diarrhea or severe pain needs clinician input. Finally, avoid “too fast” changes: suddenly increasing fiber/fermentables can raise gas—ramp up gradually over 2–3 weeks.