Short-chain fatty acids (SCFAs) are organic acids with fewer than six carbons in their chain.
They are produced by the gut microbiota through the fermentation of dietary fibers and resistant starches in the colon.
Some of the key functions of SCFAs include:
1. Energy source: SCFAs are a major source of energy for the body, providing approximately 10% of our daily caloric needs.
2. Regulate metabolism: SCFAs can play a role in regulating glucose and lipid metabolism, which can help maintain healthy blood sugar and cholesterol levels.
3. Immune modulation: SCFAs have been shown to have anti-inflammatory effects and can influence the function of immune cells, improving immune function.
4. Gut health: SCFAs can support the growth of beneficial gut bacteria, improve gut barrier function, and reduce the risk of gastrointestinal diseases.
In summary, SCFAs play an important role in maintaining overall health, particularly with respect to energy metabolism, immune function, and gut health.
Short-chain fatty acids are produced by the friendly bacteria in the gut.
SCFA are the main source of nutrition for the cells in your colon.
Short-chain fatty acids play an important role in health and disease.
They may reduce the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and other conditions.
Short-chain fatty acids are fatty acids with fewer than 6 carbon atoms.
They are produced when gut bacteria ferment fiber in the colon, and play an important role in colon health.
Short-chain fatty acids may provide roughly 10% of daily calorie needs.
Short-chain fatty acids are also involved in the metabolism of important nutrients like carbs and fat ,
About 95% of the short-chain fatty acids are:
acetate (C2)
propionate (C3)
butyrate (C4)
Propionate is mainly involved in producing glucose in the liver and small intestine.
Acetate is important for energy production and synthesis of lipids.
Butyrate is the preferred energy source for cells that line the colon.
The amount of short-chain fatty acids in the colon includes: how many microorganisms are present, the food source, and the time it takes food to travel through your digestive system.
Food sources of short-chain fatty acids: fiber-rich foods, such as fruits, vegetables, and legumes.
There is a positive associations between a higher intake of plant foods and increased levels of short-chain fatty acids in stools.
Eating more fiber increases butyrate production, while decreasing fiber intake reduces production.
The following types of fiber are best for the production of short-chain fatty acids in the colon:
Inulin: garlic, leeks, onions, wheat, rye, and asparagus.
Fructooligosaccharides (FOS) are found in various fruits and vegetables, including bananas, onions, garlic, and asparagus.
Resistant starch is in grains, barley, rice, beans, green bananas, legumes, and potatoes that have been cooked and then cooled.
A good sources of pectin include apples, apricots, carrots, and oranges.
Arabinoxylan is found in cereal grain, and is the most common fiber in wheat bran, making up about 70% of the total fiber content.
Guar gum is in legumes.
Some types of cheese, butter, and cow’s milk also contain small amounts of butyrate.
High fiber foods, such as fruits, veggies, legumes, and whole grains encourage the production of short-chain fatty acids.
Short-chain fatty acids may be protective against some digestive disorders.
Butyrate has anti-inflammatory effects in the gut.
Gut bacteria convert resistant starch and pectin to short-chain fatty acids.
Ulcerative colitis and Crohn’s disease are the two main types of inflammatory bowel disease (IBD). Both are characterized by chronic bowel inflammation.
Because of its anti-inflammatory properties, butyrate has been used to treat both of these conditions.
Human studies also suggest that short-chain fatty acids, especially butyrate, can improve symptoms of ulcerative colitis and Crohn’s disease.
A study involving people with ulcerative colitis found that consuming 15 grams of oligofructose-enriched inulin daily for 9 weeks significantly improved symptoms and increased the number of butyrate-producing bacteria in the gut.
Improvements in inflammation is associated with an increase in butyrate production.
Supplementing Crohn’s patients with butyrate-producing bacteria significantly increased butyrate production and improved epithelial barrier integrity.
In ulcerative colitis in remission, an enema of butyrate for 20 days induced minor effects on inflammation of the colon compared to placebo.
Furthermore, production of short-chain fatty acids is associated with reduced risk of inflammatory bowel disease.
Short-chain fatty acids may reduce diarrhea and help treat inflammatory bowel diseases.
Short-chain fatty acids may play a key role in the prevention and treatment of certain cancers, mainly colon cancer .
Butyrate helps keep colon cells healthy, prevents the growth of tumor cells, and encourages cancer cell destruction in the colon.
Short-chain fatty acids increase the expression of epithelial barrier-forming molecules and influence the production of certain immune cells in the colon.
Studies show a convincing association between high fiber diets and a reduced risk of colon cancer.
A high fiber diet alone, without the bacteria to make butyrate does not. have protective effects against colon cancer.
Butyrate can have positive effects in both animals and humans with type 2 diabetes.
The same review also highlighted that there appears to be an imbalance in gut microorganisms in people with diabetes.
Short-chain fatty acids may help control blood glucose levels and improve insulin resistance in people with type 2 diabetes.
Short-chain fatty acids have been shown to increase enzyme activity in the liver and muscle tissue, resulting in better blood sugar management .
In adults with overweight and obesity who did not have diabetes received 20 grams of inulin propionate ester daily for 42 days: insulin resistance significantly improved, and markers of systemic inflammation decreased compared to the control group .
Supplementation with butyrate has also been shown to improve insulin sensitivity.
Studies have also reported associations between fermentable fiber and improved blood sugar management and insulin sensitivity.
Short-chain fatty acids seem to help regulate blood sugar levels and improve insulin resistance, especially in people with diabetes or insulin resistance.
The composition of microorganisms in the gut can affect nutrient absorption and energy regulation, thus influencing the development of obesity.
Studies have shown that short-chain fatty acids also regulate fat metabolism by increasing fat burning and decreasing fat storage,so that the quantity of free fatty acids in the blood is reduced, and it may also help protect against weight gain.
Many observational studies have linked high fiber diets to a reduced risk of heart disease.
In humans, fiber intake has also been linked to reduced inflammation
Short-chain fatty acids reduced cholesterol levels.
Butyrate is thought to interact with key genes that make cholesterol, possibly reducing cholesterol production.
In humans with obesity, acetate in vinegar decreases the amount of excess cholesterol in the bloodstream.
Short-chain fatty acids may decrease the risk of heart disease by reducing inflammation and blocking cholesterol production.
Short-chain fatty acid supplements are most commonly found as butyric acid salts, referred to as sodium, potassium, calcium, or magnesium butyrate.
Supplements may not be the best way to increase levels of short-chain fatty acids, as 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.
There is very little scientific evidence about the effectiveness of short-chain fatty acid supplements.
Butyrate reaches the colon best when it’s fermented from fiber, and increasing the amount of high fiber foods in your diet is a much better way to improve your short-chain fatty acid levels.
Eating high fiber foods is the best way to increase short-chain fatty acid levels, as supplements are absorbed before reaching the colon.
Short-chain fatty acid anti-inflammatory properties,have a wide range of beneficial effects on the body.
The best way to feed good bacteria in your gut is to eat plenty of foods high in fermentable fiber.