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Short-chain fatty acids are produced by the friendly bacteria in your gut.
In fact, they are the main source of nutrition for the cells in your colon.
Short-chain fatty acids may also play an important role in health and
disease.
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They are produced when the friendly gut bacteria ferment fiber in your
colon and are the main source of energy for the cells lining your colon.
Excess short-chain fatty acids are used for other functions in the body. For
example, they may provide roughly 10% of your daily calorie needs (3 ! ).
acetate (C2)
propionate (C3)
butyrate (C4)
Many factors affect the amount of short-chain fatty acids in your colon,
including how many microorganisms are present, the food source, and
the time it takes food to travel through your digestive system (7 ! , 8 ! ).
SUMMARY
However, the amount and type of fiber you eat affects the composition of
bacteria in your gut, which affects what short-chain fatty acids are
produced (11 ! ).
For example, studies have shown that eating more fiber increases
butyrate production, while decreasing your fiber intake reduces
production (12 ! ).
The following types of fiber are best for the production of short-chain fatty
acids in the colon (13 ! , 14 ! , 15 ! ):
Inulin. You can get inulin from artichokes, garlic, leeks, onions,
wheat, rye, and asparagus.
Resistant starch. You can get resistant starch from grains, barley,
rice, beans, green bananas, legumes, and potatoes that have been
cooked and then cooled.
Guar gum. Guar gum can be extracted from guar beans, which are
legumes.
Some types of cheese, butter, and cow’s milk also contain small amounts
of butyrate.
SUMMARY
Diarrhea
Your gut bacteria convert resistant starch and pectin to short-chain fatty
acids. Eating them has been shown to reduce diarrhea in children (17 ! ).
Ulcerative colitis and Crohn’s disease are the two main types of
inflammatory bowel disease (IBD). Both are characterized by chronic
bowel inflammation.
SUMMARY
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Lab studies show that butyrate helps keep colon cells healthy, prevents
the growth of tumor cells, and encourages cancer cell destruction in the
colon (28 ! ).
While the mechanism behind this is not yet fully understood, it appears
short-chain fatty acids increase the expression of epithelial barrier-
forming molecules and influence the production of certain immune cells in
the colon (28 ! ).
Some animal studies also report a positive link between high fiber diets
and a reduced risk of colon cancer (34 ! ).
In one study, mice on a high fiber diet, whose guts contained butyrate-
producing bacteria, got 75% fewer tumors than the mice who did not have
the bacteria (34 ! ).
Interestingly, the high fiber diet alone — without the bacteria to make
butyrate — did not have protective effects against colon cancer. A low
fiber diet — even with the butyrate-producing bacteria — was also
ineffective (34 ! ).
This suggests that the anti-cancer benefits only exist when a high fiber
diet is combined with the correct bacteria in the gut.
SUMMARY
Short-chain fatty acids may help control blood glucose levels and improve
insulin resistance in people with type 2 diabetes (37 ! , 38 ! ).
In one small study, adults with overweight and obesity who did not have
diabetes received 20 grams of inulin propionate ester daily for 42 days.
Their insulin resistance significantly improved, and markers of systemic
inflammation decreased compared to the control group (40 ! ).
Another study found that propionate may improve beta-cell function and
stimulate production of insulin (41 ! ).
SUMMARY
Studies have shown that short-chain fatty acids also regulate fat
metabolism by increasing fat burning and decreasing fat storage (39 ! ,
45 ! , 46 ! ).
When this occurs, the quantity of free fatty acids in the blood is reduced,
and it may also help protect against weight gain (47 ! ).
Several animal studies have examined this effect. In one older study, after
a 5-week treatment with butyrate, obese mice lost 10.2% of their original
body weight, and body fat was reduced by 10%. In rats, acetate
supplements reduced fat storage (48 ! ).
SUMMARY
However, the strength of this association often depends on the fiber type
and source (49 ! ).
One of the reasons fiber reduces heart disease risk may be due to the
production of short-chain fatty acids in the colon (52 ! ).
Studies in both animals and humans have reported that short-chain fatty
acids reduced cholesterol levels (53 ! , 54 ! , 55 ! ).
Short chain fatty acids lower the rate of cholesterol production, thereby
lowering blood cholesterol (53 ! ).
In one animal study, hamsters were fed a high cholesterol diet alone or
combined with one of four short-chain fatty acids (acetate, propionate,
butyrate, or valerate). The addition of acetate, propionate, and butyrate all
significantly decreased total cholesterol (55 ! ).
This same effect was seen in humans with obesity, as acetate in vinegar
decreased the amount of excess cholesterol in the bloodstream (56 ! ).
SUMMARY
However, supplements may not be the best way to increase your levels of
short-chain fatty acids. Butyrate supplements are absorbed before they
reach the colon, usually in the small intestine, which means all the
benefits for colon cells will be lost.
Butyrate reaches the colon best when it’s fermented from fiber.
Therefore, increasing the amount of high fiber foods in your diet is a much
better way to improve your short-chain fatty acid levels. It is always best
practice to consult a healthcare professional before taking supplements.
SUMMARY
One thing is for certain: Looking after your friendly gut bacteria can lead
to a whole host of health benefits.
The best way to feed the good bacteria in your gut is to eat plenty of
foods high in fermentable fiber.
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