I’ve written several articles on gut health in the past months and here goes another one! Why so many? Because we are learning more and more about the role the gut plays in every organ system in the body, including your brain. Today’s topic is about something you may not be very familiar with: Short-Chain Fatty Acids (SCFAs). SCFAs are a subset of fatty acids characterized by a carbon chain of less than six carbon atoms. The three main SCFAs are acetate (C2), propionate (C3), and butyrate (C4). | |
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Their Function These SCFAs play a vital role in maintaining gut health, including promoting the integrity of the gut barrier, influencing intestinal motility, and supporting the growth of beneficial gut bacteria. SCFAs can influence various metabolic processes, including glucose and lipid metabolism, and may contribute to regulating appetite and energy balance. SCFAs have been implicated in modulating the immune system, potentially influencing both local and systemic immune responses. Research suggests that SCFAs may have a role in reducing inflammation, preventing certain types of colitis, and potentially even impacting the risk of colon cancer. Studies linking butyrate-producing bacteria have been shown to reduce Alzheimer’s risk and lower cancer risk. (1) So, with that being said, you get the idea that these SCFA’s are pretty important, right? | |
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Butyrate is the Star!Butyrate, also known as butyric acid, forms in your colon (the lower part of your intestinal tract) when certain bacteria ferment dietary fiber. This process yields several SCFAs, including acetate, propionate, and butyrate, which feed your gut microbes and play roles in everyday colon function. Researchers often place special emphasis on butyrate because it serves as a notable energy source for cells in your large intestine. (2) When you eat fiber-rich foods, say an apple or a serving of legumes, the bulk of the fiber in these foods passes intact through the upper part of your digestive tract. Once it reaches your colon, certain microbes begin to ferment that fiber, thereby generating SCFAs. Colon cells, known as colonocytes, rely on SCFAs for their day-to-day energy needs. Butyrate is a key fuel for these cells. The majority of colonocytes’ energy comes from butyrate. | |
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Research suggests that colonocytes derive anywhere from 70% to 80% of their energy needs from butyrate alone. When colonocytes have a consistent, reliable source of fuel, they’re better able to keep your gut functioning in a normal and efficient manner. Your gut is supposed to maintain “tight junctions” to keep out pathogens, bacteria, and fungal over-growth. Butyrate can strengthen these tight junctions to keep the “bad guys” out and let in the nutrients your body needs. As colonocytes metabolize butyrate, they also consume oxygen in the process, and this is a very good thing. This process lowers the local oxygen levels in your colon, which in turn allows anaerobic bacteria — beneficial microbes that thrive in low-oxygen environments — to flourish. Some of these bacteria help produce even more SCFAs, creating a beneficial feedback loop that supports and balances your gut microbiome! Isn’t the body amazing? | |
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How to Support Butyrate Dietary fiber is important to encourage SCFA production in your gut. We want a wide variety of fiber in the diet, not just fiber supplements. In fact, if you have a disrupted gut microbiome, fiber supplements may make it worse! Include soluble and insoluble fibers in the diet. If you have had gut issues like IBS (diarrhea or constipation), colitis, bloating, gas, and heartburn start low and slow with fiber. A slow increase allows your gut environment to adapt gradually, helping you stay comfortable while you boost butyrate production. Hydration is also important. Without adequate fluids, a high-fiber diet results in constipation. Soluble Fiber Foods • Fruits: Apples, pears, bananas, berries, avocado • Vegetables: Broccoli, Brussels sprouts, carrots, sweet potatoes • Seeds: Chia seeds, flax seeds, psyllium husks • Legumes: Beans, lentils, kidney beans • Grains: Oats, buckwheat, barley (not gluten free) • Nuts: Almonds, cashews, peanuts | |
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Insoluble Fiber Foods Some of the soluble fiber foods also contain insoluble fibers in them. • Vegetables: Brussel sprouts, green beans, carrots, sweet potatoes, kale • Grains: Barley, brown rice, wheat bran, quinoa • Legumes: Black beans, garbanzo beans, lentils | |
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Additional Support Sleep and stress impact your gut health more than you realize. High stress and lack of sleep negatively impact your gut microbiome. Mindfulness exercises, exercise, and FUN all have a positive impact on your gut microbiome. Avoid antibiotics if at all possible. If you receive an antibiotic prescription, be sure to add some probiotic or prebiotic-rich foods to help reseed your gut with healthy microbes. Foods such as yogurt, kefir, kimchi, or sauerkraut contain microorganisms or compounds that support microbial diversity. | |
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Another frequent misconception is that probiotics directly introduce butyrate into your gut. In truth, butyrate production is dependent on specific fiber-fermenting microbes. Some probiotic bacteria do not ferment fiber in a way that yields butyrate. That said, certain probiotic strains help create an environment in which beneficial, fiber-fermenting bacteria flourish. (3) Over time, low butyrate production increases your risk for various health problems, from digestive disorders to struggles with body weight. You might also feel more fatigued, experience more frequent digestive discomfort, and face greater challenges with controlling blood sugar. On the flip side, a varied and fiber-filled diet shifts your gut environment in ways that promote good health. The average American only eats 11-12 grams of fiber per day. The recommended amount is 30-35 grams per day. If you haven’t been eating many fiber-rich foods, try increasing by 5 grams each week and start with easier to digest fiber rich foods such as lightly cooked vegetables and fruits. Your microbiome and your SCFA’s in your colon will be very happy! In health, Chris Mckee Certified Nutritionist at Achieve Integrative Health | |
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References 1. New Study Shows a Specific Gut Bacteria Linked to Alzheimer’s,https://articles.mercola.com/sites/articles/archive/2023/10/26/gut-bacteria-linked-to-alzheimers.aspx. 2. JH, Pomare EW, Branch WJ, Naylor CP, Macfarlane GT. Short-chain fatty acids in human large intestine, portal, hepatic and venous blood. Gut. 1987 Oct;28(10):1221-7. doi: 10.1136/gut.28.10.1221. PMID: 3678950; PMCID: PMC1433442. 3. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. |
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