Gut Health Rebuilt: 7 Practical Tips to Restore Digestion

In this guide on gut health rebuilding tips, you’ll discover seven practical steps to ease bloating, boost energy, and feel lighter today. These strategies are grounded in microbiome science and designed to fit real-life routines, so you can start small and build momentum. For teams and brands looking to personalize these insights at scale, InnerBuddies offers a white-label Gut Health Operating System that powers microbiome testing products with a modular, data-driven approach. Core capabilities include a Gut Microbiome Health Index (0–100) developed through a collaboration with EAFIT University in Colombia, a top 40 bacteria panel with healthy-cohort comparisons, function-level bacterial categories, and targeted group analyses (Healthy Aging, Endurance Sport, Skin & Hair Health, and more), plus personalized nutrition and probiotic/prebiotic advice informed by 3-day food diaries and stool data. See how these capabilities look in practice on the InnerBuddies microbiome test page. Here are the seven gut health rebuilding tips: Tip 1 is to prioritize a diverse, gradually increasing fiber intake from a mix of vegetables, fruits, legumes, and whole grains to nourish beneficial microbes. Tip 2 adds fermented foods like yogurt, kefir, sauerkraut, or kimchi to introduce live microbes while limiting added sugars. Tip 3 emphasizes hydration and mindful eating to reduce bloating and improve digestion. Tip 4 suggests limiting ultra-processed foods and artificial sweeteners that disrupt the microbiome balance. Tip 5 invites you to leverage microbiome data to tailor your plan with personalized nutrition and probiotic/prebiotic recommendations. Tip 6 encourages selecting probiotic strains and prebiotic fibers aligned with your unique gut profile. Tip 7 covers lifestyle factors—sleep, stress management, and regular movement—that support digestion and overall gut resilience. All seven tips integrate with the platform’s ability to compare your Bacteria abundances and functions against a healthy cohort, helping you gauge progress as you implement gut health rebuilding tips. To go further, InnerBuddies offers direct consumer test solutions as well as a white-label platform that brands can deploy to power their own gut health programs. If you’re looking for ongoing guidance, explore the InnerBuddies Gut Health Membership for structured, science-backed support, or dive into the consumer test option on the InnerBuddies microbiome test page. Brands and labs can learn more about collaboration by visiting the become a partner page, and you can tailor your own offerings with the full suite of features described above.