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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What Is Butyrate?
Butyrate offers numerous health and wellness benefits.
Definition and Sources
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.
Role in Human Health
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.
Benefits of Adequate Butyrate Levels
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.
Foods High in Butyrate
Examples of butyrate foods, or foods that increase butyrate levels in the body, include:
Dietary Fiber and Prebiotics
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:
- Bananas
- Asparagus
- Garlic
- Onions
- Sugar beet
- Chicory
- Jerusalem artichokes
- Honey
- Wheat
- Barley
- Rye
- Tomatoes
- Soybeans
- Milk
- Peas
- Beans
- Seaweed
- Microalgae
Prebiotics are also available as supplements.
35 Specific Foods Linked to Butyrate Production
Foods that enhance butyrate production include:
Dairy foods
- Butter
- Ghee
- Cheese
- Milk (cow, goat, and sheep's milk)
Whole grains
- Oats
- Barley
- Brown rice
- Whole wheat
Vegetables and Legumes
- Potatoes (sweet and boiled)
- Asparagus
- Carrots
- Broccoli
- Leafy greens (turnip greens, etc.)
- Onions
- Garlic
- Chickpeas
- Green peas
- Dried beans
- Lentils
Fermented Foods
- Yogurt
- Sauerkraut
- Kimchi
- Kefir
- Some pickles
Fruits
- Bananas
- Apples
- Apricots
- Kiwi fruit
- Raspberries
- Pears
Other Butyrate Foods
- Nuts
- Seeds
- Dark chocolate
- Seaweed
- Microalgae
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 Supplements
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.
When To Supplement Butyrate
There are times when butyrate supplementation may be beneficial.
Forms of Butyrate Supplements
Common forms of butyrate supplements include:
- Sodium butyrate
- Tributyrin
- Calcium/magnesium butyrate
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.
When to Supplement Butyrate
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
Testing for butyrate deficiency helps providers determine if a patient is a candidate for dietary changes or butyrate supplementation.
Challenges in Testing
Due to butyrate’s rapid metabolism, measuring levels directly can be challenging. Therefore, indirect markers of butyrate production and overall gut health are needed.
Lab Tests for Gut Health
Gut health lab tests to consider include:
Stool tests
Stool testing assesses gut microbiota composition and SCFA levels. Examples include:
- Genova Diagnostics GI Effects
- Microbiome Labs' BiomeFx
- Doctor's Data's GI360
Blood tests
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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Interpreting Test Results
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.
Signs You Should Test Your Patients For Butyrate Deficiency
Several signs may indicate a need for butyrate deficiency screening in patients.
Common Symptoms of Deficiency
Symptoms of low butyrate include:
- Gastrointestinal issues (diverticulitis, Crohn’s disease, IBS, etc.): irregular bowel movements, bloating, diarrhea, acid reflux, gas, abdominal pain, and other digestive discomforts
- Systemic symptoms: frequent illnesses, unexplained inflammation, joint pain, and fatigue
- Insomnia: waking up tired, difficulty falling asleep, or problems staying asleep
- Inflammation: abdominal pain, fatigue, difficulty sleeping, joint pain, mood disorders, body weight fluctuations, and frequent infections
- Insulin resistance
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
Risk factors for low butyrate include:
- Poor dietary habits
- A low-fiber diet insufficient in prebiotics
- Chronic use of antibiotics
- Other medications that affect the gut flora
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.
When to Consult a Doctor
Signs that may require diagnostic testing and medical advice include:
- Extreme fatigue
- Signs of heart disease
- Debilitating gastrointestinal issues
- Cognition problems
- Difficulty sleeping
- Signs of inflammation
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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Key Takeaways
Butyrate in foods and supplements provides an array of health and wellness benefits.
- It’s important to include butyrate foods in a nutritious meal plan to reap the many health benefits of these foods and maintain a healthy gut microbiome.
- Eating plenty of high-fiber foods (particularly those rich in prebiotics), dairy foods, fermented foods, or dark chocolate helps individuals maintain sufficient levels of butyrate in the body.
- Butyrate testing and other diagnostic tests can screen for butyrate deficiency and its underlying causes or complications.
Patients should seek medical advice at the first sign of new or unusual symptoms suggesting low butyrate levels.
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