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March 08, 2022

7 Legit Hacks to Heal Your Gut and Feel Your Best

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Butyrate: Gut Health Supplement

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Butyrate: Gut Health Supplement

Butyrate

From £27.99 GBP

We might be biased, but it seems like in the last few years the integrative medicine obsession with gut health has nearly gone mainstream. Probiotics, juice cleanses, bone broth, and other gut healthy foods, recipes, and supplements are more popular than ever. But are they always the answer to improve gut health naturally? In this article, we’ll break down 7 legit hacks to heal your gut – and they aren’t all about your diet. 

Table of Contents:

The Importance of Gut Health and Your Microbiome

If you’re reading this article right now, odds are pretty good you have at least some idea of just how incredibly important your microbiome and your gut health are for your overall wellbeing. (We know our audience has some of the most curious, health-minded folks around!) But everyone could do with a refresher now and again, so as a reminder, here are some of the many things your gut and microbial community do for you, their gracious host. 

  • Probiotic bacteria digest your food and turn prebiotic fiber into postbiotics, like short-chain fatty acids and vitamins. 
  • A healthy microbiome protects the gut environment from invading pathogens that enter the body on your food and drink. 
  • A healthy microbiome produces neurotransmitters that affect your mood and nervous system operations. 
  • Probiotics protect the gut lining, so that nutrients are absorbed well and waste particles are kept out of the bloodstream. 
  • The gut holds 70% of our immune system.

And this is really just hitting a few highlights on the gut and microbiome. The ecosystem of the gut serves as one of the most interconnected networks to the health of the whole body. 

Signs and Symptoms of an Unhealthy Gut

So when something begins to go awry with our gut health, it isn’t long until digestive symptoms begin to add up, along with mental health challenges, decreased brain function, hormonal imbalances, and more. You might notice: 

  • Bloating, gas, diarrhea, constipation, abdominal discomfort/pain, or any combination of these
  • Food intolerances
  • Fatigue
  • Depression
  • Anxiety
  • Mood swings
  • Irregular menstrual cycles
  • Brain fog
  • Lack of resilience to stress
  • Low energy
  • Low motivation.

An unhealthy gut can truly impact you on a multi-system level. Fortunately, that also means that we can take big steps toward healing by improving our gut health. 

How To Improve Gut Health

Improving gut health begins with a healthy diet. So we’re skipping over that one this time, because we’re betting you already know all about avoiding gluten, eating lots of fruits and vegetables, getting more fiber in your meals, and making sure to get enough protein. Like we said before, you’re not any old Joe Schmoe who eats cardboard box pizza three times a week. 

When you have serious gut issues – or you're just taking your gut health seriously – it can be the extra practices you put in place after your diet is locked in that make the biggest difference. We’re talking stress, sleep, probiotics, antimicrobials, and more. Let’s dig into these seven tips for a healthier gut. 

Eat More Foods With Butyrate

…Or foods that help your probiotics make butyrate in the gut. And ok, this is technically diet-related. But just because you eat a Paleo or Keto diet doesn’t mean you’re automatically getting all the butyrate your gut needs. In fact, it’s highly unlikely that you are. 

Butyrate is a gut-healing short-chain fatty acid produced by certain types of bacteria in the large intestine. It has many wonderful uses, including protecting and nourishing the gut lining (bye bye leaky gut!) and supporting the immune system [1]. 

Our gut bacteria mostly make butyrate in house, but we can get it from certain food sources as well. Dairy products (preferably grass fed) like butter and parmesan cheese contain small amounts of butyrate. 

Of course, dairy is a no go for many of us, so in that case, reach more for butyrate-producing foods like cold, cooked rolled oats, legumes, potatoes, and rice. The cooking and cooling process makes these foods a type of fiber called resistant starch, which butyrate-producing bacteria love to munch on. 

Seriously Lower Stress

Seriously! With work, families, and the many obligations of modern life, taking time to actively slow down our breathing, go for a walk, practice yoga, or sit down for a quiet meditation often gets pushed to the side. 

But the gut is incredibly sensitive to stress, and digestive issues and fatigue are often signs that your body is feeling that stress, even if you aren’t consciously aware of it [2]. Stress management has to take priority if gut healing is going to occur. 

Find ways to disconnect your brain and ground into your body, whether that’s breathwork, exercise, or an enjoyable hobby you love. Life is too short to spend it worrying and ruminating.

Use Probiotics Strategically

Probiotics have been touted as a gut health cure-all for many years now. And we can’t deny that they have earned their place and have the research to back up their usefulness [3, 4]. 

However, the “throw it at the wall and see what sticks” approach often used with probiotics may end up being more harmful down the road for some people, especially critically ill people or those with autoimmune disease ​​[5, 6]. 

If you’re interested in incorporating probiotics into your daily routine, we suggest working with a practitioner who can use clinical evaluation and testing to identify which strains may be most helpful for you. 

Use Antimicrobials With Caution

Antimicrobials – usually herbs with the ability to kill bacteria, fungi, parasites or all of the above – are another popular holistic treatment option for addressing bad microbes that have set up shop in the gut [7]. These medicinal plants and herbs, such as artemis, berberine, and even peppermint, can kill off everything from candida to roundworms when used properly. 

But if you go too hard too fast, you might get a die-off reaction, which is what happens when a whole bunch of bad bacteria or microbes die and release toxins into the gut and then the bloodstream. You might experience a worsening of your current symptoms, or you might feel like you caught the flu. Either way, pushing your body and immune system too hard only makes you more susceptible to the same or different bad bugs taking the place of the ones you just killed off. 

We recommend the same strategy here as with probiotics – find a practitioner who can recommend an antimicrobial regimen specific to your microbiome’s needs. And always listen to your body! If you feel worse on antimicrobials, back off on the dose or stop completely until you feel like you can handle them again. 

Rub Some Dirt on It 

Getting your hands (and feet) outside in the dirt can actually help your microbiome become more diverse and resilient [8]. Gardening, playing around the yard with the dog or the kids, mud wrestling – it’s all fair game for boosting your microbial army. 

We have tons of research showing that spending time in nature is extremely stress-relieving, too, so planting some flowers in your backyard is like a two-for-one gut therapy [9, 10]. 

Sleep Like It’s Your Job

Ah, sleep. For many of us, it’s a daily challenge – trouble falling asleep, staying asleep, and getting enough hours are all-too-common issues. But maybe that’s because we’re approaching sleep wrong, or we’re not really making a commitment to our sleep. We love a good Netflix drama as much as the next person, but when watching right before bed keeps your mind racing as you toss and turn, is it really worth it? 

And yes, less sleep or disrupted sleep = an unhappy gut. A 2020 study on sleep, circadian rhythm, and the microbiome states that sleep fragmentation and short sleep duration are associated with gut dysbiosis [11]. 

Here are just a few sleep hygiene tips: 

  • Keep your home lighting low at night, preferably from table lamps or candles (not overhead lighting).
  • Create a bedtime routine at least one hour before lights out – this trains your body to release stress from the day and prepare for sleep.
  • Use earplugs, blackout curtains, and/or a sleep mask to block out stimuli that might cause you to wake up during the night. 

Fasting Isn’t Always Right for Everyone

Probably not the fasting advice you were expecting, right? Fasting, whether intermittent fasting or longer term fasting, has become a popular strategy to give the gut a rest from digesting food. The idea is that, when it doesn’t have to mobilize the digestive process, fasting allows the gut to perform cellular housekeeping and heal inflamed tissues. 

For many people, this is a perfectly sound strategy. But we have to caution that not everyone does well with fasting, especially when they are already low on essential nutrients or have active disease, such as IBD patients. Women should also be careful with any kind of fasting, since it can disrupt hormones and increase cortisol (stress hormone) [12, 13]. 

Sometimes, the gut actually needs a higher nutrient intake to heal, rather than deprivation. Focusing on vitamin and mineral-dense yet easy-to-digest foods like smoothies, soups, well-cooked vegetables and fruits, and low and slow-cooked meats may be more healing to the gut and the body overall. 

Restore Your Gut Health Today

Healing the gut takes a multi-pronged approach, incorporating restful deep sleep, stress relief, healing foods, and sometimes strategic supplements like probiotics, antimicrobials and butyrate. It also takes time, patience, and being kind to yourself as you make progress and mistakes along the way. But it is possible! You have the power to change your lifestyle to one that supports your gut health and your overall wellbeing.  

Check out the gut healing power of BodyBio Butyrate here.

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Comprehensive Guide to Butyrate: What it is, Benefits, Side Effects, & More
Ashley Palmer | 06.16.2026

Comprehensive Guide to Butyrate: What it is, Benefits, Side Effects, & More

Butyrate is a necessary component to a balanced microbiome, also working as an inflammation guard*. One of several, short-chain fatty acids created from fermented resistant starches, low butyrate levels have been associated with serious health concerns.

Butyrate and IBS: What Your Gut Cells Actually Need
Ashley Palmer | 04.24.2026

Butyrate and IBS: What Your Gut Cells Actually Need

You've tried the probiotics. You've cleaned up your diet. You're doing everything you're supposed to do, and your gut still isn't cooperating.

If you have IBS, that frustration is familiar. Bloating, urgency, unpredictable mornings, the constant guessing game of what's going to set things off.

What often gets missed in the conversation around IBS isn't a trendy new supplement or a stricter elimination diet. It's something more foundational: what your gut's own cells actually need to function.

Here's a closer look at what butyrate does, why IBS and low butyrate levels are closely linked, and how supporting the gut at the cellular level can make a difference.

Table of Contents:

  • Understanding Butyrate

  • How Butyrate Works in the Gut

  • Why This Becomes an Issue for People With IBS

  • Supporting the Body More Effectively

  • Butyrate, IBS, and the Cellular Health Connection

  • How Butyrate Supports IBS Comfort Long-Term

Understanding Butyrate

Butyrate is a short-chain fatty acid (SCFA) produced in the colon when beneficial gut bacteria ferment dietary fiber, specifically resistant starch. It belongs to a class of compounds called postbiotics, the functional byproducts of a healthy microbiome.

Unlike probiotics, which are living bacteria, butyrate is a metabolite. It's a compound your body puts to work directly at the cellular level. Understanding the difference between probiotics and postbiotics, like butyrate, is a useful shift you can make when thinking about gut health.

Why the Body Relies on Butyrate

Your colon is lined with specialized cells called colonocytes. These cells run almost entirely on butyrate, providing up to 90% of their energy needs.

When colonocytes have what they need, they do their job well. They maintain the integrity of the gut lining, regulate what passes into the bloodstream, support a healthy inflammatory response, and help keep gut motility on track. Without enough butyrate, the gut’s main source of energy, the gut simply can't do its job well.

How Butyrate Works in the Gut

Butyrate supports three interconnected systems in the gut: the gut lining, the immune environment, and gut motility.

The gut lining is just one cell layer thick. Butyrate fuels those cells and supports the tight junctions between them, the structural connections that keep the barrier intact and functioning.

At the immune level, butyrate helps the body maintain a balanced inflammatory response in the colon without triggering overactivation. And because it directly influences the rhythmic contractions that move contents through the digestive tract, it plays a meaningful role in the irregular patterns that so many people with IBS experience.

What Happens When Butyrate Levels Are Supported vs. Strained

When butyrate is available in adequate amounts, the gut lining stays resilient, motility is more regular, and digestive comfort improves, whether you have a diagnosis of IBS or not.

If butyrate levels fall short, the gut barrier may become less stable, motility can become unpredictable, and the colon's immune environment may shift. How pronounced these patterns are varies from person to person. Diet, stress, genetics, and microbiome composition all play a role in your body’s patterns too.

Why This Becomes an Issue for People With IBS

Modern Stressors on Butyrate Production

Butyrate is made by gut bacteria that ferment resistant starch, a type of fiber found in foods like cooked and cooled potatoes, legumes, and underripe bananas. The modern diet is low in these foods. That means many people simply aren't giving their gut bacteria the raw materials they need to produce adequate butyrate levels.

Antibiotic use, chronic stress, and certain medications can also reduce the population of butyrate-producing bacteria in the colon. Over time, that compounds the butyrate production gap.

Why Common Approaches Often Fall Short

Probiotics can be a valuable part of gut health support, but most probiotic strains are not butyrate-producing species. They can shift the microbiome, but they don't directly address the fuel shortage that many IBS-related symptoms may stem from.

Fiber-based approaches come with a similar challenge. In some people with IBS, increasing fermentable fiber can worsen bloating and gas before it helps, because a disrupted microbiome may not efficiently use that fiber to make butyrate.

Since butyrate works at the cellular level, the signs of low butyrate can overlap common IBS symptoms, which is part of why the connection between the two gets overlooked.

Supporting the Body More Effectively

Foundational Support for Butyrate Production

Diet is the first step to improving the body's natural butyrate production. Foods high in resistant starch give butyrate-producing bacteria what they need to function properly.

Foods that naturally support butyrate production include cooked and cooled rice, potatoes, and legumes. A steady intake of resistant starch over time does more for the microbiome than occasional high-fiber days followed by low-fiber ones.

Stress management and adequate sleep can also support a more stable gut environment. Chronic stress directly affects microbiome composition and motility through the gut-brain axis. 

When Targeted Butyrate Support Makes Sense

For people whose microbiome is disrupted or whose diet can't consistently provide enough resistant starch, direct butyrate supplementation is another option for long-term support.*

Supplemental butyrate delivers the short-chain fatty acid directly to the colon, where colonocytes can put it to use.* Clinical research has shown that sodium butyrate supplementation is associated with improvements in abdominal comfort and bowel regularity in people with IBS.

Sodium butyrate and calcium magnesium butyrate are both effective options, and the differences between which works best for your body often come down to your individual health history and mineral needs.*

Butyrate, IBS, and the Cellular Health Connection

IBS is complex, and its causes vary from person to person. But one consistent finding in the research is that people with IBS tend to have lower levels of butyrate-producing bacteria and overall reduced short-chain fatty acids in the gut. That points to a cellular resource problem as much as a microbiome problem.

When the cells lining the colon are undersupported, the entire digestive environment becomes less stable. Gut barrier function, motility, immune signaling, and communication along the gut-brain axis all depend on colonocytes having what they need to function.

Supporting the gut at the cellular level is not a replacement for other gut health practices (whole food probiotics, exercise, etc.). It’s the foundation that makes those practices more effective. When your cells are supported, the body functions more efficiently as a whole.

How Butyrate Supports IBS Comfort Long-Term

IBS can feel like a moving target, and the path toward better digestive comfort is rarely a straight line or a quick fix. Supporting your gut at the cellular level creates a more stable foundation, and that starts with making sure colonocytes have the fuel they need.*

Butyrate works best as part of a consistent approach that includes diet, lifestyle, and targeted support where needed. Progress tends to be gradual, and that's expected. It reflects the time it takes for the gut lining to strengthen and the microbiome to rebalance.

IBS makes a lot more sense when you know what the gut's cells actually need. And that clarity is often where real progress begins.

Support your gut at the cellular level with BodyBio Butyrate.*

How Sugar and Stress Impact Gut Health (and How to Support It During the Holidays)
Ashley Palmer | 11.25.2025

How Sugar and Stress Impact Gut Health (and How to Support It During the Holidays)

Between the office party appetizers, your aunt's famous cookies, and that second or third glass of wine at dinner, your gut is working overtime this holiday season. Add in travel stress, family dynamics, and back-to-back celebrations, and you've got the perfect storm for digestive chaos. Your microbiome gets thrown off balance, bloating kicks in, and suddenly, you're fighting to recover while the next event looms ahead on the calendar.

But you don't have to choose between enjoying the holidays and feeling good. A few simple habits and smart supplement support like butyrate can keep your gut balanced and your energy steady, even when you're indulging more than usual.*

Table of Contents:

  • How Sugar Disrupts Gut Health

  • The Stress-Gut Connection

  • Alcohol's Role in Gut Imbalance

  • Supporting Your Gut During the Holidays

  • Butyrate Q&A: Your Holiday Gut Support Ally

  • Keep Your Gut (and Holidays) Happy

How Sugar Disrupts Gut Health

Sugar is everywhere during the holidays, from dessert spreads to seasonal lattes. And while your taste buds are celebrating, your gut (and metabolism) is dealing with the consequences.

Refined Sugar and the Microbiome

When you're eating more holiday cookies and desserts than usual, certain bacteria in your gut that love simple carbohydrates start to flourish. This temporary shift can show up as stronger cravings, more bloating, or mood changes, which may help explain why you keep going back to the cookie tray.

When this imbalance sticks around, it can affect your gut barrier (the protective lining that keeps your gut contents where they belong). When that barrier gets compromised, bacterial byproducts (waste and toxins produced by bacteria) slip into your bloodstream and trigger inflammation throughout your body. Since at least 70-80% of your immune system lives in your gut, keeping this barrier strong is especially important during the holidays when you're more susceptible to seasonal bugs. 

This systemic inflammation can even show up as breakouts or dull skin, another reminder of how deeply your gut health affects your whole body.

Sugar Spikes and Cellular-Level Stress

Those cookie-fueled blood sugar rollercoasters don't just zap your energy. They create stress at the cellular level. Your mitochondria have to work overtime to manage these ups and downs. The oxidative stress that results from these swings doesn't stay in your gut. It affects your whole body, compounding the stress you're already feeling and making recovery that much harder.

The Stress-Gut Connection

Between travel logistics, family gatherings, and year-end deadlines, the holidays can send your cortisol levels soaring. That stress response directly impacts how your gut functions.

The Gut-Brain Axis in Action

Your gut and brain are in constant conversation through the gut-brain axis. When stress rises (from travel chaos, family dynamics, or that never-ending to-do list), your body pumps out cortisol to help your body handle it. Cortisol slows digestion and weakens your gut barrier, exactly when you need them working their best.

Holiday Stress + Sugar = A Rough Combination

When emotional stress meets dietary stress, the side effects can multiply quickly. This is why bloating, constipation, and relentless sugar cravings often show up together during the busiest weeks of the year. Your gut is working overtime to keep up.

Alcohol's Role in Gut Imbalance

Holiday cocktails and wine (or your beverage of choice) add another layer of stress to an already taxed digestive system, particularly when it comes to gut barrier integrity.

How Alcohol Affects the Gut Barrier

Alcohol increases gut permeability, making that protective barrier more porous, and feeds inflammation in your digestive tract. It also depletes beneficial compounds like butyrate that your gut needs to stay strong.

The Next-Day Domino Effect

Ever notice how after a night with just one or two cocktails, you sleep poorly, crave sugar like crazy, and feel more stressed the next day? Each of these factors puts more strain on your microbiome, creating a cycle that's tough to break when holiday parties stack up week after week.

But that doesn’t mean you have to abstain from the fun altogether to shield your gut from harm. You just need a plan to minimize the side effects. 

Supporting Your Gut During the Holidays

You can protect your gut without skipping the celebrations with just a few, simple, strategic habits that make all the difference.

Lifestyle Swaps

You don't need to overhaul your entire holiday routine. A few small shifts make a real difference:

Hydrate between drinks. No seriously, alternate a tall glass of water after each drink, preferably with added electrolytes. Water + key minerals help your body process both sugar and alcohol more efficiently.

Pair sweets with protein or healthy fats. A handful of nuts with that cookie, or hard cheese with your dessert, slows glucose absorption and prevents wild blood sugar spikes.

Move daily. Even a 15-minute walk after meals helps regulate stress hormones and gets your digestion moving. Get the whole family involved for more quality time together!

Eat butyrate-rich foods. Foods like butter, ghee, and aged cheeses naturally contain some butyrate, while fiber-rich foods like cooked and cooled oats, slightly underripe bananas, and legumes help your gut bacteria produce more of it.

Smart Supplement Support: Butyrate

Butyrate is a postbiotic (a beneficial compound that your good gut bacteria naturally produce) that supports your gut lining, reduces inflammation, and helps keep your microbiome balanced. It's the perfect holiday event partner for your gut.*

During the holidays, butyrate helps you:

  • Skip the bloat with no more uncomfortable gas after meals*

  • Digest rich foods without the heavy, sluggish feeling*

  • Balance blood sugar after dessert (high spikes → gentle hills)*

  • Recover faster between celebrations by strengthening your gut barrier*

Butyrate is flexible. You can take it with or without food, and dose up or down based on your needs (up to six capsules per day). Already taking a probiotic that works for you? Butyrate works alongside it (more on that below).

Butyrate Q&A: Your Holiday Gut Support Ally

Q: Can I take butyrate with or without food?
A: Either way works. Take it however feels best for you. Some people prefer it with meals, others between. The most important thing is to stay consistent for gut protection.

Q: Is butyrate the same as a probiotic?
A: No, it's a postbiotic! Probiotics add beneficial bacteria to your gut. Butyrate is what healthy bacteria produce to keep your gut lining healthy and reduce inflammation.*

Q: Can I take butyrate with probiotics?
A: Absolutely. Probiotics repopulate the good bacteria, while butyrate strengthens the environment they need to thrive. They work well together. If probiotics are giving you some beneficial results but not all, butyrate can help bridge the gap.* 

Keep Your Gut (and Holidays) Happy

Sugar, stress, and alcohol are part of the holiday package, and that's okay (in moderation of course). They don't have to derail how you feel or leave you fighting to bounce back.

Your gut doesn't need perfection; it simply needs nutrition, hydration, movement, and smart support when things get hectic. Butyrate is the perfect holiday event partner to support your gut microbiome and gut lining through every celebration, so you can enjoy the season without total gut and metabolic disruption.

When sugar, stress, and alcohol impact your gut this season, support your microbiome with BodyBio Butyrate.*