Put down that donut. Tweak a few unhealthy habits, and you can beat those chronic stomach problems before they flare up.

To complete this How-To you will need:

A food diary
Fermented foods
Herbal tea, rice water, or apple cider

Step 1: Start a food diary

Start a food diary and make a note every time a food irritates your stomach.

Step 2: Exercise

Exercise 30-60 minutes a day to maintain a healthy weight and reduce stress. Even a short walk after dinner will help.

Step 3: Eat smaller meals

Eat smaller meals and avoid alcohol, cigarettes, and regular use of pain relievers such as aspirin, ibuprofen, and naproxen, which can inflame the stomach lining.

Step 4: Eat fermented food

Whenever you indulge in a meal of fatty or fried foods, try to also eat fermented foods like pickles, sauerkraut, kimchi, tempeh, and yogurt. The bacteria in these products help break down and absorb fatty foods that are difficult to digest.

Tip: Some yoga poses aid digestion by increasing blood flow to the digestive system.

Step 5: Drink herbal tea

Drink soothing herbal drinks, such as ginger or chamomile teas, rice water, or apple cider.

Step 6: Eat raw or steamed vegetables

Eat raw or steamed vegetables. Cooked veggies are depleted of some of the enzymes that benefit digestion.

Step 7: See a doctor

If you still experience frequent upset stomach, see a doctor about possible food allergies, ulcers, or other conditions that irritate the gastrointestinal tract and need further treatment.