7 Science-Backed Ways to Support Your Intestinal Flora

Discover 7 science-backed ways to support your intestinal flora support—practical steps that can improve digestion, boost immunity, and nurture overall gut health. A thriving gut ecosystem starts with everyday choices, from what you eat to how you manage stress and sleep. These strategies are rooted in research and can be implemented today to help your gut microbiome respond more robustly to daily challenges. Seven science-backed steps to support intestinal flora include: 1) eating a diverse, fiber-rich diet with prebiotic compounds like inulin and resistant starch to feed beneficial microbes; 2) adding fermented foods with live cultures such as yogurt, kefir, sauerkraut, or kimchi to diversify your gut microbiota; 3) leveraging targeted probiotics and prebiotics when appropriate to support your goals; 4) limiting added sugars and highly processed foods that can disrupt microbial balance; 5) staying well hydrated and maintaining regular physical activity to support regular digestion; 6) prioritizing sleep and stress management, as chronic stress can alter gut bacteria; and 7) using personalized nutrition and microbiome testing to fine-tune your approach. By focusing on these points, you can bolster intestinal flora support in a practical, sustainable way. If you’re looking to go deeper, InnerBuddies brings a powerful, white-label Gut Health Operating System that companies can use to power their own gut microbiome testing products. The platform includes a Gut Microbiome Health Index—an exclusive 0–100 score developed under a collaboration with EAFIT University in Colombia—so you can gauge overall gut health at a glance. It also features a top 40 bacteria panel with comparisons to a healthy cohort, and a comprehensive map of bacterial functions categorized as positive or negative, so you can see where your microbiome stands across key metabolic pathways. For more targeted insights, the platform offers Target Group analysis (Healthy Aging, Endurance Sport, Skin & Hair Health, and more) and personalized nutrition advice derived from three-day food diaries matched to stool data. And when it comes to actionable results, InnerBuddies provides personalized probiotics and prebiotics recommendations tailored to your unique gut microbiome profile. Business customers can explore a full suite of options, and consumers can access these capabilities directly as well—unlocking both consumer-facing tests and B2B partner opportunities. If you’re curious about collaborating, you can learn more on the B2B page: become a partner. For individuals ready to start today, InnerBuddies also offers direct consumer gut test solutions. You can explore the science-backed testing options and get personalized guidance through the product pages, including the InnerBuddies microbiome test and the gut health membership for ongoing, data-driven insights. Together, these resources empower your personal journey of intestinal flora support, helping you move from general wellness tips to a precision approach that aligns with your unique gut microbiome.