Dysbiosis Diet: Restore Gut Balance with a Simple 7-Day Plan

A dysbiosis diet can be a straightforward way to reset gut balance by prioritizing fiber-rich vegetables, fermented foods, lean proteins, and healthy fats while limiting highly processed items. A simple 7-day plan makes it approachable: easy, gut-friendly meals, steady hydration, and mindful snacking that supports microbial diversity. By starting with real, gentle foods you can sustain, you give your gut microbiome a clear path toward rebalancing. Your 7-day dysbiosis diet plan can follow a simple structure: choose gut-friendly staples (vegetables, legumes, whole grains, fermented foods, and healthy fats), keep to regular meals, and add a small probiotic or prebiotic boost each day. Each day aim for 25–30 grams of fiber from a mix of vegetables, fruit, and whole grains; include at least one fermented item (yogurt, kefir, sauerkraut, kimchi); pick quality protein; stay hydrated; and minimize ultra-processed foods and added sugars. A practical template might be breakfast with yogurt and fruit, lunch with lean protein plus vegetables, and dinner featuring a fiber-rich grain and a vegetable-forward side, plus two gut-friendly snacks. Beyond the week-long plan, a dysbiosis diet benefits from personalized insights that map to your unique gut microbiome. InnerBuddies offers a white-label Gut Health Operating System that powers gut microbiome testing products with features like the Gut Microbiome Health Index—an exclusive 0–100 score developed with EAFIT University in Colombia—the top 40 bacteria abundances, and categorized bacterial functions that show how you compare to a healthy cohort. This platform also includes Target Group analysis to explore topics like Healthy Aging, Endurance Sport, and Skin & Hair Health, plus personalized nutrition advice based on your 3-day food diaries and stool samples. For probiotic and prebiotic guidance tailored to your microbiome, InnerBuddies provides personalized recommendations as part of its ecosystem: microbiome testing can inform your plan. InnerBuddies makes gut health access easy for both individuals and organizations. All B2B capabilities are also available directly to consumers, including ongoing support through the gut health membership and consumer-friendly test options. If you’re a company looking to offer a branded gut microbiome testing experience, explore our white-label solution and partner opportunities at become a partner.