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Short-chain fatty acids (SCFAs) play an important role in human health, particularly within the gastrointestinal tract. They are produced in the colon through the bacterial fermentation of dietary fiber, the indigestible component of plant-based foods.
This fermentation process transforms complex carbohydrates into various SCFAs, including acetate, propionate and butyrate, each with distinct physiological effects. Among these, butyrate stands out for its unique properties that boost metabolic health.
A Primer on Butyrate — The Metabolic Powerhouse Fueling Your Gut
According to a study published in Pharmacological Research,1 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 butyrate does for your metabolic function. The researchers also noted:
“In vitro studies have examined the influence of butyrate on intestinal cells, adipose tissue, skeletal muscle, hepatocytes, pancreatic islets and blood vessels, highlighting genes and pathways that may contribute to its beneficial effects. Butyrate’s influences in these cells have been attributed primarily to its epigenetic effects as a histone deacetylase inhibitor, as well as its role as an agonist of free fatty acid receptors.”2
While fiber is essential 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,” the vast majority of the population have damaged microbiomes due to exposure to metabolic poisons.
For these individuals, high fiber intake exacerbates existing issues by fueling pathogenic bacteria, leading to the production of endotoxins that compromise cellular energy and overall health. Later, I’ll explain why this occurs, as well as strategies to repair your gut health, enabling it to process fiber in a way that supports your health.
Butyrate Is Your Gut’s Ideal Source of Nourishment
Unlike most cells in your body that rely on glucose for energy, your colonocytes have a distinct preference for butyrate. This specialized metabolic adaptation highlights butyrate’s role in maintaining the health and function of your colonic epithelium.
Butyrate is transported into your colonocytes through several mechanisms, including passive diffusion, which is concentration-dependent, and active transport via other cell membrane transporters.3 Once inside your colonocytes, butyrate undergoes beta-oxidation within the mitochondria, your cells’ powerhouses.
This metabolic pathway breaks down butyrate into acetyl-CoA to generate ATP, the primary energy currency of your cells.4 This process is remarkably efficient, providing your colonocytes with up to 70% to 80% of their energy needs, a substantially higher proportion compared to other energy substrates like glucose or glutamine.5
This efficient energy utilization is paramount for maintaining colonocyte health.6 Furthermore, butyrate’s role as a primary fuel source for your colonocytes contributes to their ability to remove oxygen from your colon, which helps create the ideal environment for your beneficial gut bacteria to grow.7
The Impact Butyrate Has on Your Gut Barrier Function
Your gut barrier, a dynamic and complex structure composed of a single layer of epithelial cells connected by tight junctions, along with a protective mucus layer, plays a vital role in selectively regulating the passage of substances between your gut and your bloodstream.
It prevents the entry of harmful bacteria, toxins and undigested food particles while allowing the absorption of essential nutrients. But how does it protect, to be exact? As explained in a paper published in Clinical Nutrition:8
“Butyrate strengthens the gut barrier by targeting three complementary elements: tight junctions, the mucus layer and the production of antimicrobial peptides. Many tight junction proteins are upregulated by butyrate (e.g., TJP1, claudin 7, cadherin 1 in the rat ileum; TJP1, claudin 3 and occludin in pig colons).
Tight junction protein 1 (TJP1; previously named ZO1) is particularly important, as 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 channels and contributes to a leaky gut barrier, is downregulated by butyrate …
In addition to altering the expression of tight junction proteins, butyrate promotes tight junction assembly by activating AMPK, reducing the permeability of colon cancer cell monolayers.”
As noted earlier, the absorption of butyrate by the colonocytes also reinforces the colon, thereby helping prevent inflammation and immune activation.9 Disruptions to gut barrier function are implicated in the pathogenesis of various gastrointestinal disorders, as well as metabolic diseases, according to a 2021 study published in Metabolites.10
Butyrate and Its Impact on Inflammation
Butyrate has been noted for its potent anti-inflammatory action, which it exerts through a variety of intricate mechanisms. A study published in Immune Network11 outlines how butyrate works against inflammation, thereby protecting your metabolic health:
“Butyrate can down-regulate inflammation by inhibiting the growth of pathobionts, increasing mucosal barrier integrity, encouraging obligate anaerobic bacterial dominance and decreasing oxygen availability in the gut.
Butyrate can also decrease excessive inflammation through modulation of immune cells such as increasing functionalities of M2 macrophages and regulatory T cells and inhibiting infiltration by neutrophils.”12
Butyrate Has a Systemic Impact on Obesity
Research published in the journal Gut13 shows that butyrate fights obesity by influencing energy expenditure. When absorbed in the colon, butyrate triggers different parts of your body, such as muscles, liver and fat deposits (both white and brown), to increase their energy expenditure.
Additionally, the researchers observed that butyrate enhances fat oxidation, thus reducing fat accumulation in the body. It also encourages you to lower your food intake by modulating appetite-regulating pathways in the gut and brain, thereby contributing to healthy weight management.
As reported by the authors,14 “Butyrate acts on the gut-brain neural circuit to improve energy metabolism via reducing energy intake and enhancing fat oxidation by activating Bat [brown adipose tissue].”
Supporting these findings, a meta-analysis published in Frontiers in Endocrinology15 shows that butyrate has a clear, positive effect on weight management, fat mass and obesity-related glucose function. Based on the reviewed studies, 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 capability of mitochondria to utilize fat as metabolic fuel …
Short-term oral administration of butyrate can alleviate diet-induced obesity in mice 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 Molecules17 showed butyrate helps manage weight by suppressing appetite. More than that, they found that butyrate helps promote liver function, thereby addressing obesity-associated metabolic disorders. “[Butyrate] is able to downregulate the expression of nine key genes involved in the intestinal cholesterol biosynthesis pathway and thereby it may inhibit hypercholesterolemia,” the researchers noted.18
Dietary Fiber Helps Produce Butyrate, but There Are Caveats
As shown in the featured studies, butyrate is far more than a simple metabolic byproduct. It serves as the preferred energy source for your colonocytes, strengthens your gut barrier, attenuates metabolic health, modulates insulin sensitivity, fights inflammation, and helps regulate your appetite.
Essentially, butyrate plays an essential role in maintaining your gut health and overall well-being. However, while promoting butyrate production through dietary interventions like increasing fiber intake is generally recommended, this assumes that you have a properly functioning gut.
As I discuss in my book “Your Guide to Cellular Health,” for those with compromised gut health, simply going for a high-fiber intake to promote SCFA production is highly counterproductive. Why? Because when you eat fiber with an imbalanced gut microbiome, the bad bacteria (oxygen-tolerant bacteria) will ferment the fiber and produce endotoxins that undermine metabolism and cellular function.
To truly benefit from a high-fiber diet, you need to first heal and seal your gut so that beneficial bacteria can thrive. Getting enough carbs is an important part of that process.
Building Your Gut from the Ground Up
Most adults need about 200 to 250 grams of carbs from healthy, unprocessed sources such as fruits and vegetables. However, if your gut is severely compromised, I recommend you kickstart your gut healing with dextrose water. Simply mix pure dextrose with water and sip slowly to avoid spiking your insulin levels.
After one to two weeks, start the transition to other, increasingly more complex carb sources, starting with whole fruits and white rice.
Ripe, whole fruits provide essential nutrients, healthy carbohydrates and dietary fiber that your gut needs to produce butyrate and other SCFAs. As a bonus, your bowel movements will also become more 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 indicators of good gut health are:
- Regular bowel movements (one to three times daily)
- Minimal bloating or discomfort
- The ability to digest a wide variety of food
- Good energy levels
- Proper nutrient absorption
Again, the key to increase your butyrate production lies in dietary fiber. Think of it as the raw material for the butyrate “factory” in your gut. When you eat fiber-rich whole foods, your gut bacteria ferment that fiber, producing SCFAs as a byproduct. Excellent sources of dietary fiber include fruits (like apples, berries and bananas) and vegetables (especially leafy greens, broccoli and carrots). Other gut-friendly carbs include:
- Well-cooked white rice
- Sourdough bread
- Root vegetables like potatoes and sweet potatoes
- Fresh, ripe fruits
- Masa harina, or traditionally made tortillas
Limit Linoleic Acid to Support Butyrate Production
Another dietary factor that impacts your gut health is excess intake of linoleic acid (LA), which I believe is one of the biggest contributors to metabolic dysfunction and poor gut health when consumed in large amounts. To be clear, your body still needs small amounts of LA to function optimally. However, the issue is that LA is so pervasive in the modern food supply, particularly in ultraprocessed foods.
A study published in Scientific Reports19 highlighted that LA induces metabolic stress in beneficial bacteria like the Bifidobacterium breve (B. breve) strain, altering essential biosynthetic pathways for amino acids, carbohydrates and fats. This is significant because B. breve supports butyrate production indirectly by maintaining gut balance.
Given LA’s pervasive presence in ultraprocessed foods, minimizing its intake is key to protecting your health and supporting butyrate production. I recommend limiting your LA intake to less than 5 grams a day, but if you can get it to below 2 grams, that’s even better.
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