Your microbiome changes daily with the foods you eat. So when you eat more fermented foods like kimchi, sauerkraut, kefir, yogurt, and kombucha, you can add good bacteria to your gut.
Often times, a probiotic supplement is also a good option. As a doctor of integrative and functional medicine, I often recommend patients to take a probiotic preparation daily to bring good bacteria into the intestines and to relieve flatulence, gas, and constipation. * Fermented foods are great, but your body often needs more variety than what you can get from these foods alone.
Within 24 to 72 hours of taking an oral probiotic, your gut will begin to adapt to the probiotic you are taking. For some people, the results are immediately visible. With others, they can later determine a difference depending on the microbiome present. However, within two weeks, most people will notice some improvement.