Gut-Healthy Ingredients: 7 Foods That Boost Digestion and Microbiome

Discover 7 gut-healthy foods that boost digestion and balance your microbiome. These gut-healthy ingredients deliver a blend of probiotics, prebiotics, fiber, and polyphenols to help you feel lighter, healthier, and more energized. The seven ingredients to start with are yogurt with live cultures, kefir, sauerkraut or kimchi, garlic, onions, oats, and berries. Regularly including these foods supports the growth of beneficial bacteria, promotes regular digestion, and helps modulate inflammatory signals in the gut. Here are quick, science-backed tips you can use today: start with a fiber-rich breakfast bowl that blends oats and berries with yogurt; add garlic and onions to two meals to boost gut-healthy ingredients that feed friendly microbes; choose a probiotic-rich option like kefir or sauerkraut at lunch or dinner; snack on berries and a handful of nuts for ongoing fiber and polyphenols; and finish meals with greens to keep your digestion moving. Small, consistent changes like these can help you feel lighter and more energized without overhauling your entire diet. Beyond individual foods, InnerBuddies offers a white-label Gut Health Operating System that powers gut microbiome testing products. It includes the Gut Microbiome Health Index, a score from 0 to 100 that indicates gut health based on an exclusive IP deal with EAFIT University in Colombia. It also provides Bacteria abundances with a top 40 panel to compare your numbers against a healthy cohort, and Bacteria functions categorized into positive and negative, so you can see where you stand across functional pathways. Target Group analysis dives into specific cohorts—Healthy Aging, Endurance Sport, Skin & Hair Health, and more—so you can tailor insights to your goals. Personalized nutrition advice uses data from 3-day food diaries alongside stool samples to guide how your unique gut microbiome responds to gut-healthy ingredients, plus personalized probiotics and prebiotics recommendations. In addition, InnerBuddies offers consumer gut test solutions and B2B options; you can explore the InnerBuddies microbiome test page for details, or the Gut Health Membership for ongoing guidance. If you're a business interested in partnering, check the Become a Partner page. Start with these seven gut-healthy ingredients and pair them with a smart, science-backed platform to optimize your digestion and microbiome balance. Whether you're shopping for personal use or building a program for others, exploring these options can help you feel lighter, healthier, and more energized today.