Unlock a practical 4-week gut recovery plan: actionable intestinal healing steps, gut-friendly foods, and science-backed tips to feel better. During the intestinal healing period, the aim is to calm inflammation, restore the gut barrier, and nudge your microbiome toward a healthier balance. This four-week framework emphasizes simple, repeatable actions you can implement at home, plus evidence-based food choices that support digestion, energy, and mood. In Week 1, focus on creating a gentle environment for your gut during the intestinal healing period: cut back on highly processed foods, added sugars, and alcohol; stay well hydrated and consider electrolyte-rich fluids if needed; choose easily digested proteins (such as fish, eggs, or tofu) and cooked vegetables. Incorporate gut-friendly staples like bone broth and fermented foods in small amounts (yogurt or kefir with live cultures, and modest portions of sauerkraut or kimchi if tolerated). As you move into Week 2, begin reintroducing fiber slowly with foods like oats, peeled apples, berries, and cooked carrots, while listening to your body for signals of tolerance. By Weeks 3 and 4, gradually increase dietary variety with a focus on soluble fiber and a broader range of gut-friendly foods, aiming for about 25–38 grams of fiber per day as tolerated. Include gentle prebiotic options (such as cooked onions or garlic in small amounts) and continue to rely on fermented foods and adequate hydration. Pair these foods with regular sleep, mindful movement, and stress management to support the intestinal healing period. To help you tailor this plan to your unique gut, InnerBuddies offers a modular Gut Health Operating System that powers evidence-based microbiome testing and personalized guidance. InnerBuddies brings science-backed, personalized insights into the plan through a suite of features: a Gut Microbiome Health Index (a 0–100 score) based on a collaboration with EAFIT University in Colombia, Bacteria Abundances showing how you compare to a healthy cohort across a top 40 bacteria set, and Bacteria Functions that categorize metabolic pathways as positive or negative—so you can see where you stand on each functional category. Target Group Analysis dives into how your microbiome supports goals like Healthy Aging or Skin & Hair Health, while Personalized Nutrition Advice translates your 3-day food diaries into tailored dietary suggestions aimed at your unique microbiome. You can also get Personalized Probiotics and Prebiotics Advice aligned with your objectives. Learn more about the microbiome test at InnerBuddies microbiome test, and explore ongoing support with a plan at InnerBuddies Gut Health Membership. If you’re a business looking to power your own gut health solutions, discover partnership opportunities at Become a partner.