Repair the gut lining : Fats play an important role in gut repair, but they must be chosen carefully. Meals That Help Your Gut RecoverStructuring meals to optimize gut healing helps reverse the effects of sugar, alcohol, and stress. Favor traditional, low-linoleic fats such as butter, ghee, coconut oil, and tallow, which support digestion and gut repair without aggravating inflammation. Chew thoroughly and eat slowly to support digestion and allow your body to register fullness, improving nutrient absorption and recovery. These practices work together to strengthen the gut lining, reduce inflammation, and encourage a healthy microbial environment.