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discover which foods disrupt gut flora and how to spot patterns that matter many everyday choices can shift your gut microbiome toward less diverse or less beneficial communities common culprits include highly processed snacks sugary beverages artificial sweeteners and excessive alcohol each tied to changes in the relative abundance of key bacteria and to disruptions in gut barrier function since individual guts react differently the most effective strategy is to monitor your own responses over time and focus on sustainable dietary shifts rather than chasing a quick fix for ongoing guidance you can explore practical steps that align with a science-backed path to gut health to restore balance after identifying disruptors try practical steps dial back trigger foods and emphasize fiber-rich plant foods to nourish beneficial bacteria incorporate fermented foods with live cultures stay hydrated ensure consistent sleep and stress management and keep a regular physical activity routine pair these lifestyle tweaks with targeted nutrition that respects your unique gut microbiome this approach informed by data and real-world results helps you move toward a healthier gut environment over time innerbuddies offers a white-label gut health operating system that powers gut microbiome testing products for brands and direct consumers the modular platform includes a gut microbiome health index (0-100) developed under an exclusive ip deal with eafit university in colombia a bacteria abundances module showing your top 40 bacteria with comparisons to a healthy cohort bacteria functions categorized into positive and negative groups with pathway-level scoring target group analysis for healthy aging endurance sport skin & hair health and more personalized nutrition advice derived from three-day food diaries matched to stool samples and personalized probiotics and prebiotics recommendations all of the options available to our b2b partners are also accessible directly to consumers for a closer look at the testing option see the innerbuddies microbiome test whether you’re a consumer or a partner innerbuddies provides a science-backed path to gut health learn more about consumer testing at the innerbuddies microbiome test consider a subscription for ongoing insights at the innerbuddies gut health membership or join us as a partner at the innerbuddies b2b