When we think about superfoods for gut health, most people picture leafy greens, fermented veggies, or probiotic yogurt—but butter rarely makes the list. And yet, real butter—especially from grass-fed cows—is one of the richest dietary sources of butyrate (also known as butyric acid), a short-chain fatty acid that plays a powerful role in healing the gut lining, reducing inflammation, and supporting healthy digestion. If you’ve been dealing with bloating, sluggish digestion, or sugar cravings, this often-overlooked traditional fat might just be your gut’s best friend.
In this post, we’ll explore 11 gut-healing nutrients and habits—starting with butter—and how each one can help you restore balance, boost immunity, and feel your best from the inside out.
1. Butyrate (The gut-healing fatty acid in butter!)
Butyrate is a short-chain fatty acid that is produced by healthy gut bacteria and plays a crucial role in maintaining a healthy gut environment. Butyrate is also found in butter. Butyrate is a very efficient energy source especially for the brain. It is found in human breast milk and is crucial for the babies developing brain. It regulates cell function and has anti-inflammatory properties. Butyrate helps maintain the integrity of the gut barrier which prevents bacteria, pathogens, and undigested foods from entering the blood stream, potentially leading to auto-immune disease.
Best food sources:
- Butter (the richest source of butyrate)
- Cheese (Parmesan, cheddar, and Gruyere)
- Yogurt (whole milk)
- Meat (beef, lamb)
2. Vitamin A (Retinol)
When we think of getting more vitamin A many of us think we need to eat more carrots. But the truth is carrots do not contain vitamin A. They contain beta-carotene a precursor to vitamin A production within our body. Many people are inefficient when it comes to creating vitamin A from beta-carotene so the best option is to get vitamin A from animal foods such as liver & egg yolks. Vitamin A supports the health of the gut lining by maintaining the integrity of the mucosal barrier. This barrier is your first line of defense against pathogens and helps prevent leaky gut, a form of damage to the gut lining that allow these pathogens and undigested food particles into the blood stream. Leaky gut can trigger a number of various auto-immune diseases. Vitamin A supports vision and skin health and it enhances our immune response.
Best food sources:
- Liver
- Egg yolks
- Grass-fed butter
- Cod liver oil
3. Omega-3 Fats
Omega-3s are anti-inflammatory fats that soothe the gut lining and support a balanced microbiome. They help reduce intestinal inflammation, which is key for people with IBS, leaky gut, or autoimmune issues. Omega-3 fats support brain health, mood, and cognition. Omega 3 fats reduce internal inflammation by enhancing anti-inflammatory pathways. Omega 3 fats, while typically found in high cholesterol foods such as grass-fed butter, grass-fed meats, and wild-caught salmon can actually help reduce cholesterol and support healthy heart function. Omega 3 fats can be found in nuts & seeds like walnuts, pumpkin, flax & chia seeds. However, these forms occur as alpha-linolenic acid (ALA) and need to be converted to other usable forms of omega 3 fats such as EPA and DHA so that the body can readily use them. While the body can convert ALA fats to EPA & DHA the conversion is not very efficient.
Best food sources:
- Wild-caught salmon
- Sardines
- Cod liver oil
- Grass-fed butter
- Grass-fed meats
4. Glycine
Glycine is an amino acid found in collagen-rich foods. It is found most prevalent in skin, connective tissue, cartilage and bones. It helps rebuild the gut lining, supports bile production for digestion, and enhances nutrient absorption. Glycine aids in detoxification and promotes skin elasticity. It can help you get a good night sleep by increasing serotonin levels. Glycine can be found in some plant food like legumes, nuts and seeds but animal products provides a richer source.
Best food sources:
- Bone broth
- Gelatin
- Chicken skin
- Pork rinds
- Canned salmon or sardines (contains soft bones & connective tissue)
5. Vitamin D
Vitamin D regulates the immune response in the gut and helps maintain tight junctions in the intestinal wall. Deficiency is linked to increased gut permeability and dysbiosis. Vitamin D is an important nutrient that our bodies need, along with calcium, to build bones and keep them healthy. Vitamin D supports our immune system and plays a vital role in mediating the syntheses of neurotransmitters like serotonin and dopamine helping to boost mood level, reduce depression and provide energy. Vitamin D is also a crucial nutrient for hormone balance.
Best sources:
- Sunshine
- Pasture-raised eggs
- Cold-water fish (salmon, sardines, mackerel)
- Grass-fed butter or ghee
- Supplementation when needed (test your levels!)
6. Bromelain
Bromelain is an enzyme found in pineapple that helps break down proteins and reduce inflammation in the gut. It supports digestion and may reduce bloating and discomfort after meals. Bromelain reduces inflammation and pain particularly in joints and nasal tissue. In the topical form, bromelain can be used to support wound healing and has shown to be helpful in reducing asthma and allergy symptoms due to its anti-inflammatory properties. Bromelain is primarily found in pineapples but some foods contain enzymes with similar properties including papaya, kefir, kiwifruit, and ginger.
Best food source:
- Fresh pineapple
7. Vitamin C
Vitamin C is a powerful antioxidant that reduces oxidative stress in the gut, supports collagen formation, and aids in healing damaged tissues. Vitamin C helps heal and support a healthy immune system and reduces inflammation. Vitamin C also boosts iron absorption. Combining iron rich foods with foods containing vitamin C will maximize the body’s ability to absorb and utilize iron.
Best food sources:
- Bell peppers
- Citrus fruits (oranges, lemons, limes)
- Berries
- Kiwi
- Guava
- Papaya
8. Probiotics
Probiotics are beneficial bacteria that help balance your gut microbiome, crowd out harmful organisms, support digestion and maximizes nutrient absorption. Probiotics helps to breakdown food making it easier to absorb the nutrients while also reducing gas and bloating. Probiotics play an important role when it comes to enhancing immunity by promoting antibody production and supporting immune cell activity.
Best food sources:
- Yogurt (with live cultures)
- Sauerkraut
- Kimchi
- Kefir
- Miso
9. Selenium
Selenium is a micronutrient meaning that a very small amount is needed by our bodies. It plays a key role in antioxidant defense and helps reduce inflammation in the gut. Selenium protects against oxidative stress and may help protect against certain types of cancer, particularly colon, rectum, prostate and lung. It also supports thyroid function, which is closely tied to digestion and metabolism. Selenium is the primary micronutrient that supports reproductive health in both men and women. Selenium is available in many foods and is needed in small quantities so rarely needs to be supplemented. The food sources to insure you are getting your daily dose include:
Best food sources:
- Brazil nuts (1-2 per day provides the recommended daily allowance)
- Tuna
- Halibut
- Sardines
- Shellfish (oysters, shrimp)
- Pasture-raised eggs (especially the yolks)
10. Zinc
Zinc is crucial for maintaining the structure of the intestinal lining and helps heal leaky gut. It also supports immune function and enzyme production for digestion. Zinc promotes wound healing and reduces inflammation. Zinc is very important for growth and development, particularly during childhood and adolescence. It’s essential for cell growth and division, which is crucial for building and maintaining health tissues. Zinc if involved in the production of hormones including insulin and testosterone.
Best food sources:
- Shell fish (oysters, crab, lobster, mussels)
- Red meat (beef, pork & lamb)
- Nuts & seeds (pumpkin seeds, pecans, cashews)
11. Reduce Sugar Intake
Sugar is not included here as a nutrient to include however, it is very important for us to reduce sugar intake for gut healing Sugar feeds harmful bacteria and yeast in your gut, throwing off your microbiome balance and potentially leading to harmful microbial growth. Excess sugar, particularly refined sugar, can damage the gut lining, increasing permeability (leaky gut syndrome). This increased permeability allows pathogens and undigested food particles to enter the blood stream. The immune system responds by launching an all out attack on these food particles. If allowed to continue the immune system becomes overreactive and eventually may lead to an attack on the body itself, the definition of autoimmunity. Sugar increases inflammation in the body and can lead to an overproduction of insulin and cortisol putting additional strain on the pancreas, liver and adrenal glands. The digestion of sugar and simple carbohydrates that react like sugar, competes with essential nutrients for absorption particularly magnesium, vitamin D, chromium, and vitamin C.
What to avoid:
- Obvious culprits like soda, candy, and baked goods
- Hidden sugars in sauces, yogurt, cereals, and even “healthy” snacks
- Simple carbohydrates like white flour and other refined flours found in processed foods.
Try replacing sugar with natural alternatives like berries, cinnamon, or small amounts of raw honey during transition phases and limiting servings to 1 or 2 per day.
Final Thoughts
Improving gut health doesn’t happen overnight, but it does happen when you feed your body what it needs to thrive. By focusing on nutrient-dense, real foods like grass-fed butter, wild salmon, pineapple, bone broth, grass-fed meats, and a handful of nuts & seeds on occasion—and by reducing sugar—you can heal and nourish your gut naturally.
Want to go deeper? Download my free Ultimate Sugar Detox Cheat Sheet to help you eliminate sugar, fight cravings, and kickstart your gut healing journey with real food.
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Your gut will thank you—and your whole body will too.
