Gut Microbiome Health: 7 Science-Backed Ways to Boost Digestion

Discover seven science-backed ways to boost digestion and gut microbiome health. This practical guide shares simple foods, easy routines, and actionable steps you can start today to support your gut microbiome health, improve digestion, and maintain steady energy throughout the day. Seven strategies include: 1) more diverse, fiber-rich foods from vegetables, fruits, legumes, and whole grains; 2) fermented foods with live cultures such as yogurt, kefir, sauerkraut, or miso; 3) adequate hydration to help digestion and stool consistency; 4) regular meals and mindful eating to smooth the gut-brain signal; 5) daily movement to stimulate gut motility; 6) sufficient sleep and stress management to keep the gut in balance; and 7) polyphenol-rich plant foods like berries, cocoa, tea, and colorful vegetables. Pair these with small, sustainable changes—like adding a new fiber source each week or swapping sugary snacks for a probiotic-rich option—and you’ll be supporting gut microbiome health over time. Beyond practical tips, the field now offers sophisticated tools to understand and optimize gut microbiome health at a personal level. InnerBuddies provides a white-label Gut Health Operating System that brands can use to power their gut microbiome testing products. Its capabilities include the Gut Microbiome Health Index, a score from 0 to 100 that summarizes overall gut health based on an exclusive IP deal with EAFIT University in Colombia; detailed Bacteria abundances showing how you compare to a healthy cohort; and Bacteria functions categorized by positive or negative impact to guide targeted improvements. The platform also offers Target Group analysis for specific audiences (Healthy Aging, Endurance Sport, Skin & Hair Health, and more), along with personalized nutrition advice derived from your 3-day food diaries and stool samples, plus personalized probiotics and prebiotics recommendations. InnerBuddies serves both consumers and B2B partners—providing direct gut test solutions for individuals as well as scalable options for brands. If you’re curious about testing and insights, you can explore the InnerBuddies microbiome test, the personalized guidance, and ongoing access through their consumer offerings. For a deeper dive into how the platform can power your gut microbiome health journey or business, you can visit these pages: InnerBuddies Microbiome Test, InnerBuddies Gut Health Membership, and InnerBuddies B2B Partner Program.