Magen-Darm-Gesundheit: what can you do yourself?

For gut health, you can do a lot yourself without any test. A fiber-rich diet (whole grains, fruits, vegetables, legumes) promotes beneficial gut bacteria. Fermented foods like yogurt, kefir, sauerkraut, or kimchi provide probiotics. Prebiotic fibers (onions, garlic, oats) feed your microbiome. Adequate hydration, regular exercise, and stress management also support digestive health. Avoid excess sugar, highly processed foods, and unnecessary antibiotics. MyBody-X tests may report genetic variants (e.g., LCT for lactose intolerance) or microbiome markers, but evidence for personalized dietary recommendations is limited. Most effects are small and dominated by lifestyle. If you have persistent symptoms (bloating, diarrhea, constipation), consult a doctor before acting on test results. Evidence: mostly mechanistic/observational; no strong clinical validation for direct action guides.