Gut Foods That Boost Digestion: Top Picks for a Healthier Microbiome


Discover the gut foods that boost digestion and support a thriving microbiome. When you focus on gut foods—fiber-rich fruits and vegetables, whole grains, legumes, fermented foods, and polyphenol-packed options—you give your gut microbiome the fuel it needs to stay balanced and active. These gut foods help improve stool regularity, support healthy digestion, and promote a diverse microbial ecosystem that can impact everything from energy levels to immune health. This page highlights top picks, science-backed benefits, and practical tips to help you incorporate gut foods into daily life. If you’re building or using a gut-health program, InnerBuddies brings a data-driven backbone to interpreting how gut foods affect your unique microbiome. The platform features a Gut Microbiome Health Index, a score from 0 to 100 that reflects overall gut health, built on an exclusive IP deal with EAFIT University in Colombia. It also tracks Bacteria abundances with a top 40 list to show how you compare against a healthy cohort, and Bacteria functions, categorized and labeled as positive or negative, so you can see where your microbiome stands in each metabolic pathway. For targeted insights, Target Group analysis breaks down the gut microbiome for specific goals—Healthy Aging, Endurance Sport, Skin & Hair Health, and more—so you can tailor both your gut foods and your overall plan to your priorities. Beyond analytics, InnerBuddies delivers practical, personalized guidance. Personalized nutrition advice uses data from 3-day food diaries matched with stool samples to build a large database of how individual food items affect your gut microbiome. This feeds into personalized probiotics and prebiotics recommendations that align with your health objectives and your unique microbial signature. InnerBuddies also provides consumer-ready gut test solutions, so you can explore the science behind gut foods with hands-on testing, or scale the same capabilities for customers as a white-label solution. Take action today: explore gut foods that fit your lifestyle and see how your gut foods choices influence your microbiome metrics. To learn more about the consumer and business options, check out the InnerBuddies microbiome test at InnerBuddies microbiome test, or join the ongoing learning with the Gut Health Membership. If you’re a company looking to partner, see how to collaborate on the Becoming a Partner page and bring the power of a modular, customizable Gut Health Operating System to your customers.