You’ve probably heard that fiber is good for your gut. The direct reason for that advice is because of certain substances called short-chain fatty acids (SCFA). One SCFA in particular, butyrate, often appears in discussions about normal colon function and the daily energy metabolism of the cells lining the colon.
This article provides an overview of butyrate’s role in a balanced intestinal environment. It also explains how butyrate is made, ways to support its production, and practical points for those who want to improve their digestive function.
What is butyrate?
Butyrate, also known as butyric acid, is formed in the colon (lower part of the intestinal tract) when certain bacteria ferment dietary fiber. This process produces several SCFAs, including acetate, propionate, and butyrate, which nourish the gut microbiome and play important roles in daily colonic function. Researchers often place special emphasis on butyrate because it serves as a notable energy source for colon cells.1
• How butyrate is produced in the intestines — When you eat foods rich in fiber, such as apples or legumes, most of the fiber in these foods passes through the upper part of your digestive tract. Once it reaches the colon, certain microorganisms, such as Roseburia or Faecalibacterium, begin to ferment that fiber, producing SCFA.2
• Butyrate, an essential energy source for colon cells — Colon cells, known as colonocytes, rely on SCFAs for their daily energy needs. Butyrate is a key fuel for these cells. Colon cells convert butyrate into an energy carrier called acetyl-CoA, which then enters the Krebs cycle in the mitochondria to produce ATP, the energy currency the cell uses for just about everything.
• Most of the energy of colon cells comes from butyrate. Studies have shown that colon cells get 70 to 80 percent of their energy needs from butyrate alone. When colon cells have a consistent, reliable source of fuel, they are better able to keep their intestines functioning in a normal and efficient manner.
• Butyrate supports important bowel functions — Although there are differences across populations and dietary patterns, researchers note that colon cells often consume large amounts of butyrate to support daily activities such as fluid exchange with the bloodstream and maintaining the intestinal lining.
To learn more about the wide range of benefits of butyrate and its impact on your overall health, read “Understanding Butyrate – The Key to Optimal Health and Wellness.”
How Butyrate Supports a Healthy Gut Barrier
The intestines, especially the large intestine, have a barrier that helps regulate substances passing from the digestive tract into the bloodstream. SCFAs affect molecules known as tight-junction proteins, which act as gatekeepers between cells in the intestinal lining.
• Butyrate strengthens intestinal adhesion proteins — These proteins include zonula occludens (ZO-1), occludin, and claudin, all of which appear in discussions of typical intestinal barrier function. Studies have shown that butyrate enhances intestinal integrity by promoting normal expression of these proteins.3
• Butyrate supports mucus production — Scientists also examined the effects of butyrate on the mucus layer that coats the colon. Colon cells that function in a normal way contribute to the production of mucus along the internal barrier. This mucus facilitates the passage of waste and supports a balanced microbial environment.
• Oxygen Reduction and Anaerobic Bacterial Balance — As colon cells metabolize butyrate, they also consume oxygen in the process, which is a very good thing.
This process lowers local oxygen levels in the colon, which in turn allows anaerobic bacteria, beneficial microorganisms that thrive in low-oxygen environments, to thrive. Some of these bacteria help produce even more SCFAs, creating a beneficial feedback loop that supports and balances the gut microbiome.
Learn more about butyrate’s role in gut health and metabolism in “Butyrate – The Metabolic Powerhouse That Fuels Your Gut and Beyond.”
How do diet and lifestyle affect butyrate production?
If you want to boost SCFA production in your gut, dietary fiber stands out as the most obvious step. By eating foods such as organic whole grains, fruits, vegetables, legumes, and other plant-based staples, you can provide your gut microbes with the fermentation substrate they need.4
• Contains a variety of fiber sources — Ideally, you want to include a variety of sources of fiber, both soluble and insoluble, as different types of fiber ferment to varying degrees. Over time, this versatility ensures a wider range of benefits for your gut environment.
• To prevent bloating, gradually increase your fiber intake. If you’re not used to a high-fiber diet, gaining weight too quickly can cause bloating or gas. Increasing slowly will help your intestinal environment gradually adapt to increase butyrate production while maintaining comfort. Hydration is also important. Without adequate fluid intake, eating a diet high in fiber can cause constipation.
• Avoid diets high in polyunsaturated fats (PUFA) — Diets high in polyunsaturated fats (PUFA), especially those rich in linoleic acid, such as soybean or corn oil, have been shown to alter microbial balance in ways that inhibit SCFA production. Therefore, to create a healthy intestinal environment, it is best to avoid these fats as much as possible.5
• Exercise supports microbial diversity — In addition to diet, physical exercise is associated with a more diverse microbiome and has a positive effect on gut transit time (the speed at which food moves through the digestive system).6
• Sleep and stress affect gut health — Sleep is another lifestyle factor that affects gut health. Lack of sleep and high stress disrupt your gut microbiome. Prioritizing adequate rest, aiming for 7 to 8 hours a night, and finding effective stress management techniques (such as mindfulness, exercise, or hobbies) help maintain a stable internal environment that supports the growth of beneficial SCFA-producing bacteria.7
• Antibiotics affect microbial balance — Antibiotics are also worth paying attention to because they kill both harmful and beneficial bacteria.8 If you are prescribed antibiotics, add foods rich in probiotics or prebiotics to help repopulate your gut with healthy microbes. Foods such as yogurt, kefir, kimchi or sauerkraut contain microorganisms or compounds that support microbial diversity.
By making these thoughtful choices in your diet and lifestyle, you can create a gut environment that supports butyrate production and improves your overall health.
Common Misconceptions About Butyrate
Butyrate is often misunderstood, with many misconceptions surrounding its role in gut health and how it is produced. The most common myths about this are:
• Fiber supplements cannot replace whole foods. One common misconception about butyrate is that fiber supplements alone are sufficient. However, common sense dictates that no single type of fiber supplement can mimic or replace the variety and abundance of fiber found in whole foods. Fruits, vegetables, legumes, and whole grains also supply a variety of micronutrients and phytochemicals not found in dedicated fiber supplements.
• Not all fats are harmful to your gut health — Another myth claims that high-fat diets always disrupt gut health, but the picture is a bit more nuanced. Not all fats are created equal. Although certain processed fats, such as trans fats and high amounts of linoleic acid in vegetable oils, disrupt microbial balance, healthy fat sources such as grass-fed butter, ghee, tallow, and coconut oil are still part of a gut-friendly diet. The key is moderation and balance.
• Protein does not automatically harm your gut. Some people claim that a high-protein diet will automatically harm your gut health. This may be the case if your diet is very high in processed meats and low in fiber. However, a balanced approach that combines high-quality protein sources with plenty of vegetables and whole grains supports a healthy microbial environment.
• Probiotics do not introduce butyrate directly. Another common misconception is that probiotics introduce butyrate directly into the gut. In fact, butyrate production depends on specific fiber-fermenting microorganisms. Some probiotic bacteria do not ferment fiber in a way that produces butyrate. This means that certain probiotic strains help create an environment in which beneficial fiber-fermenting bacteria thrive.9,10
Clearing up these misconceptions can help you make eating and lifestyle choices that truly support butyrate production and overall gut health.
5 Practical Strategies to Increase Butyrate Production
Some people view fiber as a chore, but there are many delicious and delicious ways to increase your fiber intake.
1. Enjoy foods naturally rich in fiber — Fruits like berries and pears are high in fiber and naturally sweet, while roasted vegetables with spices add variety to your plate.
2. Avoid certain fibers if your gut health is seriously compromised — If your gut health is seriously compromised, you may need to temporarily avoid certain types of fiber. Before consuming fiber, your intestines need to be primed and primed.
3. Eliminate major intestinal blockers — The first step is to eliminate the major causes of gut damage, such as linoleic acid, excess estrogen, and EMFs, and focus on restoring cellular energy production.
4. Start with low-fiber carbohydrates to aid healing — During the initial healing phase, you will need to consume carbohydrates to fuel cellular energy production, but it is recommended that you initially choose carbohydrates that are very low or even completely lacking in fiber to help your gut heal and your microbial population to be better balanced.
5. Reintroduce fiber gradually — As your gut begins to heal, you can slowly begin adding more fiber to feed the bacteria that produce SCFAs.
To learn more about how to include fiber in your diet and its role in gut health, genes and cancer risk, read “Study Links Fiber Consumption and Epigenetic Changes with Anticancer Effects.”
Frequently Asked Questions About Butyrate
cue: Can I supplement with butyrate myself?
no way: Although butyrate supplements exist, most people find it more cost-effective and sustainable to encourage their own gut bacteria to produce butyrate by eating a fiber-rich diet. Always consult with a qualified health care professional if you are considering supplements.
cue: Does cooking affect fiber production of butyrate?
no way: Cooking can change certain aspects of fiber (such as its structure or solubility), but it usually does not completely destroy it. Lightly cooking allows vegetables to be more easily digested, which in some cases may actually allow them to ferment more efficiently.
cue: Are there any signs you may be butyrate deficient?
no way: There is no simple way to measure your “personal butyrate level” at home. However, if you frequently experience indigestion or eat a low-fiber diet, you are likely not producing as much butyrate as possible. Focus on gradually increasing your fiber intake and consult a professional if you have ongoing concerns.
cue: Are all fibers good for butyrate production?
no way: Different fibers can produce different amounts and ratios of SCFAs. However, a varied fiber intake is generally recommended to support overall gut health and a balanced microbiome.
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