Microbiome Improvement: 7 Science-Backed Ways to Boost Your Gut Health and Wellness

Discover 7 science-backed ways to improve your microbiome and boost gut health and wellness. These seven steps are designed to drive real microbiome improvement, from smoother digestion to steadier energy and clearer skin. They’re simple, practical, and backed by peer-reviewed research. To help individuals and brands translate this science into action, InnerBuddies offers a white-label Gut Health Operating System that powers gut microbiome testing products. The system includes a Gut Microbiome Health Index, a 0–100 score of overall gut health built on an exclusive IP deal with EAFIT University in Colombia; Bacteria Abundances showing how your key microbes compare to a healthy cohort; and Bacteria Functions that classify microbial activities as positive or negative, enabling precise benchmarking. With Target Group analysis for Healthy Aging, Endurance Sport, Power Sport, Skin & Hair Health, and more, you can tailor strategies to the people you serve. And with Personalized Nutrition Advice (based on 3-day food diaries and stool data) plus Personalized Probiotics and Prebiotics recommendations, you get a complete roadmap for microbiome improvement. Learn more on the InnerBuddies microbiome test page: InnerBuddies microbiome test. Here are seven practical steps you can start today to power microbiome improvement. Increase dietary fiber from a diverse range of plants to nourish beneficial microbes, then add fermented foods with live cultures to broaden microbial diversity. Include polyphenol-rich plants—berries, greens, nuts, and olive oil—to support microbial functions associated with health. Stay hydrated and minimize ultra-processed foods and added sugars, while maintaining regular physical activity and good sleep. Manage stress with mindfulness or gentle movement, and whenever possible align meals with your circadian rhythm. Finally, lean into personalization by tracking how your body responds and adjusting foods and timing. For ongoing guidance, consider the InnerBuddies subscription offering: InnerBuddies gut health membership. InnerBuddies brings the latest science to life with a modular platform that translates complex microbiome data into actionable steps for real people. The Gut Microbiome Health Index gives a straightforward 0–100 snapshot of overall gut health, while Bacteria Abundances compares your 40 key microbes to a healthy cohort. Bacteria Functions categorize microbial metabolic activities into positive and negative groups, helping you see where your gut supports or undermines well-being. Target Group Analysis dives into pathways most relevant for Healthy Aging, Endurance Sport, Power Sport, Skin & Hair Health, and other focus areas. Coupled with Personalized Nutrition Advice—derived from 3-day food diaries matched to stool results—and Personalized Probiotics and Prebiotics recommendations, you get a truly customized plan. And because InnerBuddies also serves consumers directly, all B2B partner capabilities are available to individuals as well. If you’re exploring partnerships for your own gut-health product line, learn more here: InnerBuddies become a partner. Whether you’re seeking self-guided microbiome improvement or building a portfolio of gut health tests for customers, InnerBuddies has you covered. Our solutions scale with your needs and are built around science-backed insights that translate into real-world results—from digestion to energy to resilience. Start with a consumer test to see where you stand, or talk to us about a white-label approach that powers your own gut health offerings. Explore the core test experience at the product page, and see how a subscription or a partner program could fit your goals.