A “happy gut” means fewer cramps, bloating, and unpredictable bowel changes—with regular, comfortable stools. Build a three-layer strategy. Layer 1: rhythm. Keep meal and sleep timing consistent, and add a short morning walk to support natural gut reflexes. Layer 2: fuel quality. Combine fiber diversity with adequate protein and balanced fats. Choose fiber by “color diversity” (greens, orange/red vegetables, legumes, whole grains). Layer 3: sensitivity management. Some people bloat with highly fermentable carbs (FODMAP-rich foods); start with smaller portions, increase gradually, or consult a dietitian if symptoms persist. Fermented foods (kefir, yogurt) and prebiotics (oats, leeks/onions) can be powerful if tolerated. Hydration and movement are non-negotiable. Finally, respect the gut–brain axis: breathing exercises, stress reduction, and sleep hygiene can be as impactful as diet. For chronic symptoms, avoid random supplement stacking—use a goal-driven, evidence-based plan with measurable checkpoints.