Healthy Gut Microbiome: 7 Science-Backed Ways to Boost Digestion and Immunity


Discover seven science-backed ways to nourish your gut microbiome, boost digestion, and strengthen immunity. These practical steps fit into a busy life and can begin today, guiding you toward a healthy gut microbiome that supports energy, mood, and resilience. The seven steps span diet, lifestyle, and routine: eat a diverse, fiber-rich diet from a wide range of plant foods; include fermented foods to introduce beneficial microbes; diversify your plant-based choices to feed a broader community of bacteria; stay well hydrated to support digestion; aim for regular meal times to help your gut adapt; move daily to stimulate gut motility; and prioritize sleep and stress management to minimize inflammatory signals. Small changes add up to a stronger, healthier ecosystem in your gut. To go beyond the basics, you can measure and tailor your approach using data-driven insights from InnerBuddies. InnerBuddies provides a white-label Gut Health Operating System that companies can use to power their gut microbiome testing products, and they also serve consumers directly. The platform includes a Gut Microbiome Health Index, a score between 0 and 100 that indicates the health of your gut microbiome, built on an exclusive IP deal with EAFIT University in Colombia. It also shows Bacteria Abundances with a top 40 bacteria panel, plus how you compare to a healthy cohort, and Bacteria Functions, categorized and labeled as positive or negative, with your position against the healthy baseline. For targeted groups, the Target Group Analysis dives into pathways relevant to specific goals like Healthy Aging, Endurance Sport, and Skin & Hair Health, offering deeper personalization. Personalization is at the core: InnerBuddies provides personalized nutrition advice by comparing your 3-day food diaries to stool data to forecast how specific foods will impact your gut microbiome, and it offers personalized probiotics and prebiotics recommendations to match your objectives. This modular platform scales from consumer tests to enterprise solutions, and InnerBuddies also enables white-label gut test solutions so brands can offer their own gut health products with data-backed credibility. If you’re curious to explore for yourself or for your customers, you can learn more about the consumer option with the InnerBuddies microbiome test, start a guided plan with the InnerBuddies Gut Health Membership, or discover partnership opportunities at the InnerBuddies B2B program.