12 Foods That Help Increase Butyrate Naturally

Introduction

Many people search for foods that contain butyrate, hoping to improve their gut health. While a small amount of butyrate is found naturally in foods such as butter and some dairy products, the majority of butyrate in the body is actually produced by beneficial gut bacteria.

When these bacteria ferment dietary fibre and resistant starch in the large intestine, they create short-chain fatty acids, including butyrate. This important compound helps nourish the cells lining the colon and supports a healthy gut microbiome.

In this guide, we'll explain which foods best support natural butyrate production and how you can include them as part of a balanced, gut-friendly diet.

What Is Butyrate?

Butyrate is a short-chain fatty acid (SCFA) produced naturally by beneficial bacteria living in the large intestine. Rather than coming directly from most foods, it is created when these bacteria ferment fibre and resistant starch that reach the colon.

Researchers continue to study butyrate because of its important role in maintaining a healthy digestive system and supporting the cells that line the colon.

Want to learn more? Read our guide: What Is Butyrate?

Can You Eat Butyrate?

Although foods such as butter contain small amounts of naturally occurring butyrate, they are not the main source of butyrate in the human body.

Instead, the best way to support healthy butyrate levels is to feed the beneficial bacteria already living in your gut by eating foods rich in fibre, resistant starch and naturally fermented ingredients.

1. Oats

Oats are rich in soluble fibre, which provides food for beneficial gut bacteria. Adding porridge or overnight oats to your breakfast is a simple way to support a healthy microbiome.

2. Cooked and Cooled Potatoes

When potatoes are cooked and then cooled, some of their starch changes into resistant starch. This passes through the small intestine undigested and becomes food for beneficial bacteria in the colon.

Potato salad or cooled roasted potatoes are excellent examples.

3. Green Bananas

Green bananas contain more resistant starch than ripe bananas, making them another food that may support natural butyrate production.

4. Lentils

Lentils are packed with fibre and are one of the best plant foods for supporting a diverse gut microbiome.

Add them to soups, stews or curries for an easy fibre boost.

5. Chickpeas

Chickpeas provide both fibre and resistant starch, making them another excellent choice for supporting beneficial gut bacteria.

Try adding them to salads, hummus or roasted vegetable dishes.

6. Barley

Barley contains beta-glucan, a type of soluble fibre that supports the growth of beneficial bacteria within the gut.

7. Broccoli

Broccoli provides fibre together with vitamins and minerals that contribute to a healthy, balanced diet.

Roasting or lightly steaming helps retain both texture and nutrients.

8. Brussels Sprouts

Brussels sprouts are another fibre-rich vegetable that helps feed beneficial gut bacteria.

Whether roasted or shredded into salads, they're an excellent addition to meals throughout the winter months.

9. Sauerkraut

Sauerkraut is naturally fermented cabbage containing live bacteria (when unpasteurised). While it doesn't provide large amounts of butyrate itself, it may help support a healthy gut microbiome, which in turn contributes to natural butyrate production.

10. Kimchi

Kimchi is another fermented food made from vegetables and spices. Including a variety of fermented foods may help increase microbial diversity within the gut.

11. Water Kefir

Water kefir is a lightly fermented drink containing live cultures. Many people enjoy it as part of a gut-friendly diet because it helps introduce beneficial microbes into the digestive system.

Explore our range of naturally fermented Water Kefir drinks for a refreshing way to include fermented foods in your daily routine.

12. Live Natural Yoghurt

Natural yoghurt containing live cultures is another popular fermented food that supports a healthy gut microbiome.

Choose varieties without added sugar wherever possible.

Does Bone Broth Contain Butyrate?

Bone broth is not considered a significant source of butyrate.

However, many people choose to enjoy bone broth alongside a varied diet rich in fibre, resistant starch and fermented foods as part of an overall approach to supporting digestive health.

Our slowly simmered British bone broths provide a nourishing addition to soups, sauces, cooking or simply enjoyed as a warm drink.

Simple Ways to Support Healthy Butyrate Production

You don't need to overhaul your diet overnight. Small, consistent changes can make a difference over time.

Try to:

• Eat a wide variety of vegetables each week.
• Include beans and legumes regularly.
• Add oats or barley to your meals.
• Choose resistant starch foods such as cooled potatoes or rice.
• Enjoy fermented foods like kefir, kimchi or sauerkraut.
• Stay hydrated and eat a balanced diet.

Frequently Asked Questions

Which foods contain the most butyrate?

Butter and some dairy products naturally contain small amounts of butyrate. However, most butyrate in the body is produced when beneficial gut bacteria ferment dietary fibre.

Are fermented foods high in butyrate?

Not necessarily. Fermented foods are valued because they can help support a healthy gut microbiome, which may contribute to natural butyrate production.

Does kefir increase butyrate?

Water kefir and milk kefir contain live cultures that may support a healthy gut microbiome. A healthy microbiome is important for the natural production of butyrate from fibre-rich foods.

Does bone broth contain butyrate?

Bone broth is not a significant source of butyrate. It can, however, be enjoyed as part of a balanced diet that also includes foods known to support natural butyrate production.

Final Thoughts

Supporting healthy butyrate production isn't about finding a single "superfood". Instead, it's about eating a varied diet rich in fibre, resistant starch and fermented foods that nourish the beneficial bacteria living in your gut.

Simple choices such as oats, legumes, vegetables, cooled potatoes, kefir and other fermented foods can all play a role in supporting a healthy gut microbiome. Combined with nourishing whole foods like bone broth, these habits can help you build a diet that supports digestive wellbeing for the long term.