[kstenerud]

Make sure you get some fermented foods in your diet somewhere (actual fermentation - not just things with acid added as a substitute). A lot of our gut biome responds well to the bacteria present in fermented products.

Yogurt that hasn't had all its bacteria killed off is a good source, and it's EXTREMELY easy to make yourself. The cold method couldn't be simpler: Add whole milk and some fermentation bacteria (I freeze some of the last batch in an ice cube tray) to a vessel that you keep at 42 degrees C for 10 hours (I use an instant pot). Then strain it if you want Greek yogurt, or just eat it like it is.

Quark cheese is also easy: 1 part buttermilk to 4 parts whole milk. Keep at 42 degrees C for 20 hours, then strain it for 5+ hours (I just leave it overnight).

[mrbirddev]

How do you feel about the difference with or without fermented food? Actually I have yogurt from time to time. And sometimes I eat too much and I will use it to help me digest ( but it seems it's making me full more than enough lol )