I’m a BIG advocate of good fats, and butter is one of my favorites.
If you enjoy butter, choose grass-fed varieties so you benefit from fat-soluble vitamins (A, D, E, and K), minerals, and a healthier fatty acid profile with every bite. For an extra-special option, try cultured butter — it’s delicious and offers additional benefits.
So what is cultured butter exactly?
Cultured butter is simply fermented butter, meaning it’s a probiotic food.
Butter (good fats) + Fermentation (probiotics) = Gut-supporting superfood.
Gut-supporting foods contribute to healthier digestion, improved gut lining, and better nutrient absorption.
Fermentation gives cultured butter a pleasant tang and a silky, creamy texture. Many bakers and cooks prefer it for its flavor and performance in recipes.
Probiotics are well known for supporting gut health, but butter itself also contributes beneficial compounds. Butter contains butyrate, a short-chain fatty acid that helps nourish the cells lining the colon. While the gut can produce butyrate from dietary fiber when the microbiome is healthy, consuming foods that provide or support butyrate is helpful for many people. Butyrate also has anti-inflammatory properties that benefit gut health.
In addition, butter fat contains glycosphingolipids, lipid compounds that help protect against certain gastrointestinal infections.
So next time you buy butter, remember:
- Grass-fed is best
- Cultured and grass-fed is even better
Butter has earned a mixed reputation over the years, but when chosen wisely and enjoyed in moderation it can be a nourishing part of your diet.
For example, my breakfast today was a generous smear of cultured butter on a slice of gluten-free sourdough, finished with a drizzle of raw honey. I paired it with enzyme-rich papaya and a cup of calming Tulsi tea to start the day gently and mindfully.