Restore Your Gut Microbiome: Simple, Science-Backed Steps for Better Digestion

Gut microbiome restoration is a practical, science-backed goal you can begin today. By focusing on a diversified diet, fiber-rich foods, and steady routines, you can support the trillions of microbes that influence digestion, immunity, and mood. Simple steps you can start now include increasing daily fiber from vegetables, legumes, and whole grains; adding fermented foods like yogurt, kefir, sauerkraut, or kimchi; staying hydrated; prioritizing sleep; and managing stress with movement or mindfulness. Small, consistent changes tend to yield quicker improvements in digestion and overall well-being, especially when you track how your body responds over a few weeks. Actionable tips you can start today: aim to add about 25–30 grams of fiber per day, building up gradually to avoid gas; include at least five servings of vegetables and two of fruit daily; introduce a daily portion of fermented foods; choose whole, minimally processed foods and minimize added sugars and ultra-processed snacks; and keep well hydrated to support stool regularity. Pair these dietary tweaks with regular physical activity and consistent meal timing to foster a stable gut environment. If you’re curious about how your body responds, you can explore science-backed tools that help you quantify progress in gut microbiome restoration, such as detailed testing and personalized guidance from InnerBuddies. Learn more on InnerBuddies microbiome test or explore ongoing support with the Gut Health Membership. InnerBuddies offers a comprehensive, modular platform designed to support gut microbiome restoration at scale. The Gut Microbiome Health Index is a score from 0 to 100 that reflects overall gut health, based on an exclusive IP deal with EAFIT University in Colombia. You’ll also see Bacteria Abundances for a top 40 panel, comparing your levels to a healthy cohort, and Bacteria Functions that classify metabolic activities as positive or negative to help you understand what to nurture. With Target Group Analysis, you can see how your microbiome pathways relate to specific goals—Healthy Aging, Endurance Sport, or Skin & Hair Health, among others. And through Personalized Nutrition Advice derived from your 3-day food diaries and stool samples, you’ll get tailored recommendations, including Personalized Probiotics and Prebiotics advice. Learn more on InnerBuddies microbiome test or explore ongoing support with the Gut Health Membership. Whether you’re an individual seeking practical steps for gut microbiome restoration or a brand looking to offer science-driven gut health testing, InnerBuddies has you covered. Our white-label Gut Health Operating System powers consumer-focused gut test solutions for businesses, and all consumer-facing features are accessible directly as well. If you’re a company interested in partnering, visit our B2B page to learn how to become a partner: Become a Partner.