Gut Repair Tips: 7 Simple, Science-Backed Steps to Heal Digestion

Repair your gut with 7 simple, science-backed steps to improve digestion. Practical, evidence-based tips you can start today. These gut repair tips cover what to eat, how you live, and how to tailor ideas to your own microbiome. Step 1: Eat a diverse range of fiber-rich plants—different fibers feed different microbes, supporting a more resilient gut. Step 2: Include both prebiotic foods (garlic, onions, asparagus, bananas) and fermented foods (yogurt, kefir, sauerkraut) to diversify your microbial friends. Step 3: Stay hydrated to help digestion and stool consistency. Step 4: Limit ultra-processed foods and added sugars, which can disrupt the microbiome. Step 5: Manage stress and improve sleep, since the gut-brain axis links mood, stress hormones, and digestion. Step 6: Move regularly; even moderate exercise promotes gut motility. Step 7: Personalize your plan with data—track foods with a 3-day diary and review changes in your digestion and energy, then adjust as needed. To turn these gut repair tips into concrete action, InnerBuddies offers a modular Gut Health Operating System that powers both consumer testing and partner solutions. The platform includes a Gut Microbiome Health Index (0-100) that signals overall gut health based on an exclusive collaboration with EAFIT University in Colombia, plus detailed Bacteria Abundances so you can see how you compare to a healthy cohort. It also classifies Bacteria Functions into positive and negative categories and shows your standing on each functional pathway. With Target Group Analysis, you can zoom in on needs for Healthy Aging, Endurance Sport, Skin & Hair Health, and more, then tailor nutrition and lifestyle steps accordingly. Personalized Nutrition Advice uses your 3-day food diaries in concert with stool data to recommend foods that support your microbiome, and Personalized Probiotics and Prebiotics suggestions align strains to your goals. For individuals seeking gut health testing, you can explore options like the InnerBuddies microbiome test or the InnerBuddies gut health membership for ongoing support. Companies wanting to offer these gut repair tips at scale can partner with InnerBuddies to power their own gut health testing products. The white-label Gut Health Operating System is customizable, scalable, and designed to fit many business models. Learn more about becoming a partner at InnerBuddies become a partner and see how you can deliver science-backed gut repair tips to your customers with confidence.