Safe, evidence-based ways to reduce harmful gut bacteria and improve gut health focus on balance rather than eradication. While you can't simply “remove” all intestinal bacteria, you can support a healthier mix by reducing the harmful strains and promoting beneficial microbes through diet, lifestyle, and science-backed testing. This page highlights practical steps you can start today, including diet tweaks, smart probiotic guidance, and data-driven actions that you can implement now. A key part of this approach is using validated tools to track progress and tailor strategies to your unique microbiome. Practical diet tips form the foundation of intestinal bacteria removal that supports a healthier gut. Increase diverse plant-based fiber gradually to about 25–38 grams per day from foods like beans, whole grains, vegetables, fruits, nuts, and seeds. Incorporate fermented foods with live cultures—yogurt, kefir, sauerkraut, or kimchi—to introduce beneficial strains, while being mindful of how your body responds. Prebiotic foods such as garlic, onions, leeks, asparagus, bananas, and apples help nourish the good bacteria. Limit added sugars and highly processed foods that can feed less-desirable microbes, and stay well hydrated to support digestion. If you have IBS, a medical condition, or are taking antibiotics, consult a clinician before making lasting changes to your regimen. With InnerBuddies, you can translate these steps into a data-driven, personalized plan. Our Gut Microbiome Health Index delivers a score from 0 to 100 to reflect overall gut health, anchored by an exclusive collaboration with EAFIT University in Colombia. You’ll also see how your abundances compare against a healthy cohort across a top 40 bacteria panel, and how your bacterial functions map to positive or negative pathways. Target Group analysis dives into the pathways most relevant for goals like Healthy Aging, Endurance or Power Sports, or Skin & Hair Health. The platform combines your 3-day food diaries with stool data to generate Personalized nutrition advice and Personalized probiotics and prebiotics recommendations tailored to your unique gut microbiome. To explore these features, check out the InnerBuddies microbiome test: InnerBuddies microbiome test, and learn how a subscription can guide ongoing care: InnerBuddies Gut Health Membership, or discover how we partner with brands and clinics at our Become a Partner page. If you’re ready to take action, start today with a simple plan and use our insights to refine your approach over time. Begin with a 7-day starter routine: keep a 3-day food diary, add at least one serving of fiber-rich vegetables to lunch or dinner, swap a refined snack for fruit and a handful of nuts, and include one fermented food daily. Prioritize hydration, regular physical activity, and consistent sleep to support the gut ecosystem. For individuals and organizations seeking scalable gut health solutions, InnerBuddies offers consumer-facing gut test options as well as B2B solutions to power microbiome testing products—explore the options and see how intestinal bacteria removal strategies can be integrated into care pathways through our product pages and partner programs.