Prioritize dietary fiber for natural butyrate production

What to Do

Eat 25-35g of diverse fiber daily from whole foods rather than relying on supplements for gut barrier support. Focus on butyrate-producing fibers: oats, cooked and cooled potatoes, green bananas, leeks, onions, and garlic.

Why It Works

Gut bacteria ferment fiber into short-chain fatty acids (SCFAs), especially butyrate — the primary energy source for colonocytes. Butyrate strengthens tight junctions, reduces inflammation, and maintains the mucus layer. This is the most physiologically natural way to support gut barrier integrity, backed by extensive research.

Tips

• Increase fiber gradually (5g per week) to avoid bloating
• Variety matters more than quantity — aim for 30+ plant foods per week
• Cooked and cooled starches form resistant starch, a potent butyrate precursor
• This approach supports the barrier and feeds beneficial bacteria simultaneously