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This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.
Written by Dr. Michael Ruscio, DC on March 18,
Key Takeaways:
Butyrate supplements have been shown to help improve symptoms of IBS and traveler&#;s diarrhea, and to help improve bacterial balance in the gut microbiome.
On the other hand, butyrate supplements have been shown not to help with ulcerative colitis and might trigger symptoms in people with certain gut problems.
Butyrate is produced by a healthy microbiota, providing energy for the gut lining and may help keep the colon healthy.
Butyrate supplements and butyrate production-promoting foods are becoming popular.
For people who have a sensitive gut, a lower fiber regimen is better than additional fiber and butyrate.
Research shows the low FODMAP diet can relieve gut symptoms and offer benefits despite a probable temporary decrease in butyrate levels.
Butyrate is a new buzzword in gut health. Butyrate supplements and prebiotics that stimulate your gut to produce butyrate are often promoted as a way to help gut health problems, as butyrate theoretically has a number of digestive system benefits.But does research back the benefits of butyrate supplements? In this article, we&#;ll look at butyrate, its functions, and whether upping your intake by taking butyrate supplements can help conditions such as IBS, dysbiosis, weight loss, and inflammatory bowel disease.
Butyrate (butyric acid) is a short-chain fatty acid (SCFA). That means it&#;s a type of &#;good fat,&#; though it&#;s not widely found in food. Butter is the best source, but most of the butyrate in our bodies is produced by bacteria in the bowels [1].
Good gut bacteria that live in the colon &#;eat&#;, or ferment, fiber and carbs (such as resistant starch) that our gastrointestinal tract can&#;t digest. This fermentation process produces SCFAs as a byproduct. Of these, butyrate is the most well-known. Other common SCFAs include propionate and acetate.
The most prolific butyrate-producing bacteria in the human gut include [2, 3, 4]
Other more minor butyrate-producing microbes include:
You&#;ll notice that the common names you&#;d expect to see on the label of a probiotic supplement, like Lactobacillus and Bifidobacteria, aren&#;t listed above. This is because many of the beneficial effects of probiotics are likely unrelated to butyrate production. In other words, we don&#;t know for sure that supplementing from the list above will improve butyrate levels or digestive health. More research is needed&#;what we have gleaned so far is mixed.
Bacteria that are butyrate-producing in the lab may not significantly increase butyrate levels in people when you consume them. For example:
Butyrate is the primary energy source for colon cells, known as colonocytes, that line the inside of the bowel (colon or large intestine) [2, 7]. After it&#;s manufactured by microbes in the human colon, butyrate carries out various helpful roles in the gut. Butyrate can also be distributed beyond the large intestine, for example, in the brain, liver, and fat tissue [8].
In vitro (lab) and in vivo (animal and/or human) studies have shown that butyrate:
How butyrate affects gut health in people in daily life, as opposed to in lab tests on humans and animals, is not clear-cut. Human clinical trials involving a range of gut conditions have produced mixed results. Let&#;s take a look.
When it comes to butyrate supplementation, the assumption is essentially that more butyrate = better gut health. However, this is not necessarily true in all cases. For example, while patients with certain types of digestive conditions have been shown to have lower levels of butyrate in their guts, patients with other conditions have been shown to have higher levels. In other words, more butyrate doesn&#;t automatically equal better gut health.
A few clinical trials have shown that butyrate can help to improve symptoms of IBS, diverticulitis, and traveler&#;s diarrhea [11, 12, 13]. However, there is much more evidence to support interventions like the low FODMAP diet &#; which may actually decrease butyrate levels &#; for the treatment of IBS, SIBO, and other digestive conditions [14].
The bottom line is that while butyrate supplements may offer benefits in some cases, they&#;re not the first step if you&#;re experiencing digestive symptoms. If you do try a butyrate supplement, make sure to monitor your symptoms and check with your medical provider, especially if you have a pre-existing condition like diverticulitis or IBS. That way, you can see if they&#;re improving, staying the same, or worsening. If the latter occurs, of course, you&#;ll want to discontinue supplementation.
Bacterial imbalances and dysbiosis: Studies show that butyrate supplements can increase the levels of &#;good&#; microbes such as Akkermansia muciniphila, Butyricicoccus, and Lachnospiraceae [15, 16, 17].
IBS (irritable bowel syndrome): A RCT involving 60 patients with IBS found that 12 weeks of sodium butyrate supplementation (on top of standard medicinal therapy) was associated with significantly decreased abdominal pain, reduced pain during bowel movements, and less constipation compared to placebo supplementation [11].
Diverticulitis: A RCT found that 12 months of supplementation with sodium butyrate (300 mg per day) was associated with significantly decreased episodes of diverticulitis (acute inflammation of pouches that can form in the intestine) compared to a control group. Subjective quality of life was also higher in the sodium butyrate group compared to the control group [12].
Traveler&#;s diarrhea: Sodium butyrate (250 mg per day) taken for three days in combination with other SCFAs before and during traveling was associated with a reduced risk of abdominal symptoms like pain, bloating, nausea, and fevers [13].
Obesity and impaired glucose tolerance: Levels of butyrate seem higher in people with obesity [18, 19]. So, consuming extra butyrate in the form of supplements probably isn&#;t a good idea if you already have unintended weight gain, diabetes, or metabolic syndrome.
Autism in children: Increased levels of SCFAs in the bloodstream due to increased gut permeability or abnormal microbiota may be detrimental to children with autism. The study below was an animal study, so we can only glean so much from the results. More work needs to be done in this area, but this is still interesting information.
Colorectal cancer: A systematic review and meta-analysis of 20 clinical trials concluded that in human health studies, resistant starch and inulin (butyrate-stimulating prebiotics) didn&#;t lower the risk of colorectal cancer or significantly increase butyrate levels [25].
It&#;s also not a simple case of higher butyrate levels equals better gut health. For example, in people with IBS-C (irritable bowel syndrome, where constipation is the main symptom), levels of butyrate in the stool tend to be lower than in controls. By contrast, in IBS-D (irritable bowel syndrome with diarrhea), butyrate levels have been found to be higher than in controls [26].
People living with obesity also tend to have higher butyrate levels [18, 19], as do people with poor metabolic health, including insulin resistance and raised blood glucose [20].
One theory as to why butyrate levels can sometimes be higher in certain people is that acute inflammation could reduce the ability of intestinal cells to utilize butyrate correctly. Increased levels of SCFAs in the blood could also occur because of increased gut permeability in patients with poor gut health [27, 28].
Prebiotic-rich diets and supplements, or eating a diet rich in fibrous foods such as fruits, vegetables, and beans, is, in theory, a healthier way to enhance bacterial production of butyrate in the gut [29].
Studies confirm that prebiotic supplements are an effective way of increasing butyrate production and probably more effective than consuming butyrate-producing probiotics directly.
For example:
That said, not all studies show a significant increase in butyrate when prebiotics are consumed [25, 32].
More than this, while consuming prebiotics is a key way to feed the gut microbes and optimize butyrate production in healthy people, it can have the opposite effect in people who have compromised gut health.
If you experience bloating and gas when eating these foods, consider taking a digestive enzyme as a dietary supplement before you eat these foods to aid your stomach in breaking them down before they reach your small intestine. If they still cause problems, chances are it&#;s time for a low-FODMAP diet (which involves severely limiting these types of carbohydrates and dietary fibers for a period of time to give your gut some time to heal).
Strong research supports that the low FODMAP diet can:
A low FODMAP diet helps tackle gut sensitivities despite temporarily reducing butyrate levels. In one randomized controlled trial, butyrate was significantly lower after people began a low FODMAP diet, but signs of inflammation were also significantly lower&#;a sign that the gut is beginning to heal [14].
Later on, when your gut has begun healing and you&#;ve built up some tolerance, you can very likely reintroduce and consume enough healthy, high-fiber foods to optimize butyrate production.
The low FODMAP diet is an elimination diet that cuts out fermentable carbohydrates found in foods such as wheat, milk, onion, mangos, asparagus, and garlic. There are three main phases of the diet:
Personalizing and maintaining: In this phase, you use what you&#;ve learned during the elimination and reintroduction phases to broaden your diet (as long as symptoms stay reduced).
The low FODMAP diet has been shown to temporarily reduce butyrate production as well as gut microbiota diversity. Gut bacteria diversity is usually a sign of a robust and healthy gut flora [14, 36]. However, it&#;s still a much better option than increasing prebiotic fiber intake and/or taking butyrate supplements for people who have recent gut issues.
This helps us to see that higher butyrate levels are not necessary for better gut health or improved symptoms: On a low FODMAP diet, symptoms often significantly improve, even if butyrate levels are decreased.
In one randomized controlled trial, short-chain fatty acids and butyrate were significantly lower after people began a low FODMAP diet, but signs of inflammation were also significantly lower&#;a sign that the gut is beginning to heal [14].
Later on, when your gut has begun healing, and you have built up some tolerance, you can very likely reintroduce and consume enough healthy high-fiber foods to optimize butyrate production.
While the evidence for butyrate is inconsistent, the research on the benefits of probiotics for gut sensitivities is much more solid. How a probiotic might affect your butyrate levels isn&#;t a concern. In fact, most studies where probiotics have benefited gut health haven&#;t measured butyrate levels at all.
Before experimenting with butyrate supplements, it makes sense for people with inflammation, gut dysbiosis, and other gut issues to take a well-formulated broad-spectrum probiotic supplement. Extensive research shows that they can:
A recent literature review to determine the effect of probiotics on butyrate and other SCFA production in the microbiome found only one study involving humans where butyrate and other SCFAs increased [3].
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The same review found cell and animal studies where butyrate production increased from taking probiotics. However, none of the other clinical trials, which involved both healthy and unwell patients, mentioned increases in butyrate from supplementing with Lactobacillus or Bifidobacterium probiotics.
Though probiotics are really useful for gut health, it appears that increasing butyrate isn&#;t a primary route of action.
To choose a quality probiotic, look for one that is:
Butyrate undoubtedly has an important role to play in gut health. Ordinarily (in people with robust gut health), a varied diet including different plant fibers and prebiotics will help your gut bacteria create optimal levels of butyrate without the need for butyrate as a gut health supplement.
However, for a sensitive gut, research-based evidence supports cutting down on fermentable carbs and fibers through a low FODMAP diet.
Research suggests several health benefits of butyrate supplements, but may have negative effects in some situations, particularly in obesity, where levels are often already raised anyway.
My book, Healthy Gut, Healthy You, has a comprehensive step-by-step plan for gut healing. Or, for more individualized healthcare support, request a consultation.
The Ruscio Institute has developed a range of high quality probiotics to help our patients and audience. If you&#;re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you.
Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.Getting Started
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Fighting diseases naturally by maximizing gut health may be as simple as adding butyrate foods to a healthy meal plan. Butyrate is a four-carbon, short-chain fatty acid (SCFA) produced during dietary fiber fermentation by microbes in the lower digestive tract.
Studies show that butyrate offers an array of health benefits, including less inflammation, reduced obesity, and improved intestinal health. The purpose of this article is to explore the nutritious foods rich in butyrate, ways to test for butyrate deficiency and signs that warrant butyrate testing.
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Butyrate offers numerous health and wellness benefits.
Butyrate is a SCFA produced by healthy gut bacteria that break down dietary fiber. The primary source of butyrate is microbial fermentation in the colon. Consuming certain foods can increase butyrate production.
Butyrate is important in supporting gut health, including maintaining the intestinal lining, reducing inflammation, obesity, and diabetes, and strengthening immune function. This SCFA is also a main energy source for colon cells, as it meets about 70% of this need.
Other potential health benefits of butyrate include better sleep, improved insulin resistance, enhanced brain health, fewer gastrointestinal (GI) symptoms, and a lower risk of heart disease.
Maintaining sufficient amounts of butyrate offers an array of benefits. Adequate levels of butyrate in the body provide beneficial effects on metabolic function, digestive health, and even mental health because of the gut-brain axis. Butyrate also helps prevent certain diseases, including colon cancer.
At an extraintestinal level, butyrate is potentially useful for improving metabolic diseases, blood disorders, high cholesterol, insulin resistance, and stroke.
Studies show that butyrate aids in reducing inflammation, diminishing obesity, and improving overall intestinal health. Sufficient amounts of butyrate can reduce the risk of irritable bowel syndrome (IBS), allergies, rheumatoid arthritis, high blood pressure, insomnia, Parkinson&#;s disease, type 2 diabetes, anxiety, and long COVID.
Examples of butyrate foods, or foods that increase butyrate levels in the body, include:
Dietary fiber is vital for producing butyrate through microbial fermentation. Fiber is present in fruits, vegetables, legumes, nuts, seeds, and whole grains (plant-based foods).
Foods high in prebiotics include:
Prebiotics are also available as supplements.
Foods that enhance butyrate production include:
Drink a lot of water when increasing your intake of high-fiber foods to maintain proper hydration. If you develop bloating or gas, these symptoms should subside within a few days after eating more fiber. Drinking more water also reduces the risk of constipation.
Butyrate is available in dietary supplements (often in the form of sodium butyrate or calcium/magnesium butyrate), though there are potential risks and benefits associated with using these SCFAs to boost butyrate levels in the body.
While butyrate supplements can indeed increase butyrate, it&#;s most beneficial to boost levels by eating nutritious butyrate foods.
Potential side effects linked to butyrate supplements include GI symptoms in people prone to bloating or those who have food intolerances and a sensitive gut.
Individuals who already have high levels of butyrate in their bodies don&#;t need butyrate supplements, and some healthcare providers recommend avoiding such supplements for women who are breastfeeding or pregnant.
Furthermore, butyrate supplements are not as tightly regulated by the FDA as foods and medications.
There are times when butyrate supplementation may be beneficial.
Common forms of butyrate supplements include:
While sodium butyrate is a common form of butyrate supplement, studies show that tributyrin may have better bioavailability in the body compared to sodium butyrate and other forms. However, researchers found that tributyrin may induce headaches, nausea, or other side effects in some people.
Probiotic and prebiotic supplements also help enhance a healthy microbiome and improve overall gut health.
Supplementing with butyrate could be indicated for individuals with low levels of SCFAs discovered through diagnostic testing.
Butyrate supplements may benefit people with inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and other gastrointestinal conditions because butyrate aids in maintaining the integrity of the intestinal lining and the gut barrier.
It is unclear how much butyrate is needed to achieve optimal gut health and overall wellness. The current standard (and most common) dosing recommendations for butyric acid are 150-300 milligrams.
The recommended fiber intake for adults 50 years or younger is 25 grams for women and 38 grams daily for men. Adults older than 50 need 21 grams (women) or at least 30 grams daily (men).
Testing for butyrate deficiency helps providers determine if a patient is a candidate for dietary changes or butyrate supplementation.
Due to butyrate&#;s rapid metabolism, measuring levels directly can be challenging. Therefore, indirect markers of butyrate production and overall gut health are needed.
Gut health lab tests to consider include:
Stool testing assesses gut microbiota composition and SCFA levels. Examples include:
Blood tests assess inflammatory markers and related factors. They can directly measure the amount of butyrate, acetate, and propionate in the bloodstream.
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Understanding lab testing outcomes in the context of overall patient health is vital. Proper medical interpretation of lab test results offers opportunities for effective, personalized treatment recommendations. Butyrate test results that fall outside of the suggested range warrant further investigation.
Several signs may indicate a need for butyrate deficiency screening in patients.
Symptoms of low butyrate include:
Individuals might also develop worsening high blood pressure, allergies, arthritis pain, and other health problems associated with lower butyrate levels.
Risk factors for low butyrate include:
Maintaining exceptional gut health by eating nutritious foods and taking dietary supplements when needed are some of the best ways to balance butyrate and reduce the risk of diseases and their complications.
Signs that may require diagnostic testing and medical advice include:
It&#;s important to address potential causes of butyrate deficiency using diagnostic testing to establish the most effective personalized treatment plans for patients. Obtaining a comprehensive medical history and completing a physical exam helps screen for underlying medical conditions and establish which lab tests are the most beneficial.
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Butyrate in foods and supplements provides an array of health and wellness benefits.
Patients should seek medical advice at the first sign of new or unusual symptoms suggesting low butyrate levels.
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