1. Avoid eating outside- 50% of the problem will be gone
2. Eat fiber rich food- Brown rice, IDLY ki kuda use unpolished dal and Millets rava instead of polished dal and white rava
3. Drink Luke warm water in the morning and at-least 4 liters of water per day(No refrigerated water)
4. Finish your dinner by 7 PM(Fruits, Dry fruits ONLY).
5. Weekly once fasting
And all these you can do on your own. Do it yourself.