Short-chain fatty acids (SCFAs) play an important role in human health, especially in the gastrointestinal tract. Dietary fiber, which is the indigestible material from plant foods, is produced in the colon by bacteria.
This fermentation process converts complex carbohydrates into a variety of SCFAs, including acetate, propionate, and butyrate, each with distinct physiological effects. Among these, butyrate is best known for its unique properties that promote metabolic health.
A primer on butyrate—a metabolic powerhouse that fuels your gut.
A study published in Pharmacological Research shows that1 Butyrate has been shown to promote metabolic health by improving “body weight and composition, lipid profile, insulin sensitivity and glycemia in animal models of MetS (metabolic syndrome)”. But that’s not all that butyrate does for metabolic function. The researchers said:
“In vitro studies have investigated the effect of butyrate on intestinal cells, adipose tissue, skeletal muscle, hepatocytes, pancreatic islets and blood vessels, highlighting the genes and pathways that may contribute to its beneficial effect. Acid receptors.”2
While fiber is important for butyrate production, you need a healthy gut microbiome to reap the benefits of fiber. As discussed in my recent book, “Your Guide to Cellular Health,” most of the population has disrupted microbiomes due to exposure to metabolic toxins.
For these individuals, high fiber intake can exacerbate existing issues by fueling disease-causing bacteria, leading to the formation of endotoxins that impair cellular energy and overall health. Later, I’ll explain why this happens, and how to repair your gut health by processing fiber in a way that supports your health.
Butyrate is your gut-friendly source of nutrition.
Unlike most cells in your body that rely on glucose for energy, your colonocytes have a specific preference for butyrate. This unique metabolic adaptation highlights the role of butyrate in the health and function of the colonic epithelium.
Butyrate is transported into colonocytes by several mechanisms, including concentration-dependent passive diffusion and active transport via other cell membrane transporters.3 Once in your colon, butyrate is beta-oxidized in the mitochondria, the powerhouses of your cells.
This metabolic pathway breaks down butyrate into acetyl-CoA, producing ATP, your cells’ primary energy currency.4 This process is incredibly efficient, providing your colonocytes with 70% to 80% of their energy needs, far superior to other energy sources such as glucose or glutamine.5
This efficient use of energy is very important to maintain the health of the colon.6 In addition, butyrate’s role as the primary fuel source for your colonics helps to remove oxygen from your colon, creating a favorable environment for your beneficial gut bacteria to thrive.7
The Effect Butyrate Has on Your Gut Barrier Function
Your gut barrier, a flexible and complex structure made up of single epithelial cells connected by tight junctions, with a protective mucus layer, plays a critical role in selectively regulating the flow of substances between your gut and your blood.
It prevents the entry of harmful bacteria, toxic substances and undigested food particles, and also allows the absorption of essential nutrients. But how exactly does it prevent it? As explained in a paper published in Clinical Nutrition:8
“Butyrate strengthens the intestinal barrier by targeting three additional components: tight junctions, the mucus membrane and the production of antimicrobial peptides. Many tight junction proteins are regulated by butyrate (eg TJP1, claudin 7, cadherin 1 in the rat ileum, TJP1, claudin in3).
Tight junction protein 1 (TJP1; previously called ZO1) is important because it modulates tight junctions and is commonly used as a marker of intestinal permeability. In contrast, claudin 2, a tight junction protein that forms gap junctions and contributes to intestinal permeability, is under the control of butyrate…
In addition to altering the expression of tight junction proteins, butyrate activates AMPK and reduces the invasiveness of colon cancer cell monolayers.
As mentioned earlier, the absorption of butyrate by colonocytes strengthens the colon, thereby preventing inflammation and the immune system.9 In the year A 2021 study on Metabolites showed that disruption of gut barrier function is involved in various gastrointestinal diseases as well as metabolic diseases.10
Butyrate and its effect on inflammation
Butyrate is characterized by its powerful anti-inflammatory action, which works through several complex mechanisms. A study published in the Immune Network11 It outlines how butyrate works to prevent inflammation, thereby maintaining metabolic health.
“Butyrate can control inflammation by inhibiting the growth of pathogens, increasing mucosal barrier integrity, promoting the dominance of obligate anaerobic bacteria, and reducing oxygenation in the gut.”
Butyrate can reduce excessive inflammation by modulating immune cells.12
Butyrate has a systemic effect on obesity.
In the journal Gut13 Butyrate has been shown to fight obesity by affecting energy expenditure. When entering the gut, butyrate stimulates various body parts, such as muscles, liver and fat deposits (white and brown), to increase energy expenditure.
The researchers also found that butyrate improves fat oxidation, leading to a reduction in fat storage in the body. It also encourages you to reduce food intake by changing the pathways in the gut and brain that control appetite.
According to the authors,14 “Butyrate works on gut-brain neural circuits by reducing energy intake and improving energy metabolism through fat oxidation by activating BAT (brown adipose tissue).”
A meta-analysis supporting these findings was published in Frontiers in Endocrinology15 Butyrate has been shown to have clear, positive effects on glucose function related to weight management, fat mass, and obesity. Based on the studies reviewed, butyrate improved fasting glucose and insulin levels, prevented the development of insulin resistance, and reduced plasma triglyceride levels. According to this study:16
“Butyrate reduced lipid accumulation by regulating liver mitochondrial function, reducing liver mitochondrial energy efficiency, and improving the ability of mitochondria to use fat as a metabolic fuel…
Short-term oral administration of butyrate can reduce diet-induced obesity in rats by stimulating mitochondrial function in skeletal muscle. Butyrate has also been reported to increase the number of mitochondria in skeletal muscle.
Similarly, a study published in Molecule17 Butyrate helps control weight by suppressing appetite. Moreover, they discovered that butyrate promotes liver function, thereby eliminating metabolic disorders associated with obesity. “(Butyrate) can regulate the expression of nine key genes involved in the intestinal cholesterol biosynthesis pathway and thereby inhibit hypercholesterolemia,” the researchers said.18
Dietary fiber helps produce butyrate, but there are caveats
As shown in the studies described, butyrate is superior to simple metabolic products. It serves as the preferred energy source for your colonocytes, strengthens your gut barrier, promotes metabolic health, regulates insulin sensitivity, fights inflammation, and helps control your appetite.
Basically, butyrate plays an important role in maintaining your gut health and overall well-being. But while increasing butyrate production through dietary interventions such as fiber intake is generally recommended, this assumes you have a properly functioning gut.
As I discuss in my book, “Your Guide to Cellular Health,” for those with gut health issues, simply consuming high fiber to promote SCFA production is counterproductive. why? Because when you eat fiber with an unbalanced gut microbiome, the bad bacteria (oxygen-tolerant bacteria) digest the fiber and produce endotoxins that disrupt metabolism and cellular function.
To truly benefit from a high-fiber diet, you need to first heal and colonize your gut so that beneficial bacteria can thrive. Getting enough carbohydrates is an important part of that process.
Build your guts from the ground
Most adults need 200 to 250 grams of carbohydrates from healthy, unprocessed sources such as fruits and vegetables. However, if your gut is severely damaged, I recommend starting your gut recovery with dextrose water. Simply mix pure dextrose with water and drink slowly to prevent insulin spikes.
After one to two weeks, switch to other, more complex carbohydrate sources, whole fruits and white rice.
Ripe, whole fruits provide nutrients, healthy carbohydrates and dietary fiber, which your gut needs to produce butyrate and other SCFAs. As a bonus, your bowel movements will be regular.
Now, the question is how do you know if you have a healthy gut? As detailed in “Your Guide to Cellular Health,” the five markers of good gut health are:
- Regular bowel movements (one to three times a day)
- Lower abdominal bloating or discomfort
- Ability to digest different foods
- Good power levels
- Eating proper nutrition
Again, the key to increasing your butyrate production is in dietary fiber. Think of it as the raw material for the butyrate “factory” in your gut. When you eat fiber-rich foods, your gut bacteria ferment that fiber, producing SCFAs as a byproduct. The best sources of dietary fiber include fruits (such as apples, berries and bananas) and vegetables (especially leafy greens, broccoli and carrots). Other belly-friendly carbohydrates include:
- Well boiled white rice
- Baked bread
- Boil vegetables such as potatoes and sweet potatoes
- Fresh, ripe fruits
- Masa Harina, or traditionally made tortilla
Limit linoleic acid to support butyrate production
Another factor that affects gut health is diet. Excessive consumption of linoleic acid I believe that (LA) is one of the major contributors to metabolic disorders and poor gut health when used in large amounts. To be clear, your body still needs a small amount of LA to function properly. However, the issue is that LA is very prevalent in the modern food supply, especially in highly processed foods.
A study published in Scientific Reports19 It has been shown that LA induces metabolic stress in beneficial bacteria such as Bifidobacterium breve (B. breve) strain, altering important biosynthetic pathways for amino acids, carbohydrates and lipids. This is important because B. breve indirectly supports butyrate production by maintaining gut balance.
Given that LA is found in so many processed foods, reducing its intake is key to maintaining your health and supporting butyrate production. I recommend limiting your LA intake to less than 5 grams per day, but if you can get under 2 grams, that’s even better.
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