Honestly, there isn't a short cut for this. Kind of try out different things mentioned in the article and see what works for you.

It does require a change in lifestyle. Is it worth it? Definitely.

Start by adding fermented portions of food to your habitual diet, like Sauerkraut.

If you try to make the transition abruptly it will be hard and uncomfortable. It's more enjoyable to take it easy.

Have a great day