Got Butyrate? Here’s How To Get More Of This Gut-Friendly Ally

7minute read -
Published 1 month ago

Posted By Nurse Andi

What is Butyrate?

Butyrate is a short-chain fatty acid (SCFA) produced when healthy gut bacteria ferment dietary fiber. It serves as the primary fuel source for cells lining the colon and is critical for overall gut health. Eating fiber-rich foods can boost butyrate production and support an array of systems from a healthy inflammatory response to better sleep.

Read on to learn more.

Genetics and Butyrate

Some people, such as those with genetic variants, may have impaired butyrate production or other related challenges impacting butyrate levels and, therefore, gut health.

FUT2 is especially important for supporting a healthy microbiome and aiding butyrate production. When butyrate levels are low, individuals may experience inflammation or poor gut lining integrity. However, all of the following genes play a role:

APOA2: Variants affect fat metabolism, leading to gut dysbiosis and reduced butyrate production.

COMT: Reduced enzyme activity increases stress hormones, causing inflammation and lower butyrate levels.

CRP: Elevated inflammation reduces butyrate-producing gut bacteria.

FTO: Variants linked to obesity can disrupt gut microbiota, reducing butyrate levels.

FUT2: Variants impair gut microbiota, leading to lower butyrate production.

IL6: Higher inflammation due to variants reduces butyrate-producing bacteria.

MTHFR: Impaired methylation and increased inflammation lower butyrate production.

MTRR: Elevated oxidative stress from impaired function disrupts the gut and reduces butyrate levels.

SOD2: Increased oxidative stress damages the gut microbiota, lowering butyrate production.

TNF-a: Variants causing chronic inflammation reduce butyrate levels.
VDR: Impaired vitamin D function weakens gut barrier and reduces butyrate production.

If you have genetic vulnerabilities on any of these genes, it’s especially important to support your genetic expression by eating a diet rich in soluble fiber. You may also benefit from supplementing with prebiotics, as well as co-factors such as organic inulin powder (from Jerusalem artichoke), flaxseed powder, and broccoli powder, which support adequate butyrate levels and enhance gut and immune health. (Depending on your genetic results, SNiP precision supplements contain these ingredients and more.)

Which Foods Build Butyrate?

Butyrate-producing foods are foods rich in certain types of soluble fiber that gut bacteria can ferment to produce a short-chain fatty acid called butyrate.

Some examples of butyrate-producing foods include:

Whole grains, such as oats, barley, and quinoa
Fruits and vegetables, especially those with a high fiber content, such as artichokes, bananas, onions, and garlic
Legumes, such as beans, lentils, and chickpeas
Nuts and seeds, such as almonds, flaxseeds, and chia seeds

Consuming fermented foods (such as kimchi) may also increase butyrate.

Benefits of Butyrate:

Including butyrate-rich foods in your diet can have several health benefits and may help improve your overall well-being, including promoting:

Gut health: Butyrate helps to maintain the health of the cells lining the colon, which can improve gut barrier function and reduce the risk of inflammation and certain gut disorders.
Healthy inflammatory response: Butyrate has anti-inflammatory properties that can help reduce inflammation in the gut and other parts of the body.
Appetite regulation: Butyrate can help regulate appetite and promote feelings of fullness, which can help with weight management.
Healthy insulin response: Butyrate can support healthy insulin and blood sugar levels which are important for metabolic health.
Brain health: Research has shown that butyrate may support the brain’s ability to adapt (known as plasticity).

Try This: Gut-Happy Roasted Sweet Potatoes

Here’s a nourishing, nutrient-dense, pro-butyrate recipe the whole family will love.

Ingredients

2 large sweet potatoes, peeled and cut into 1-inch cubes
2 tablespoons olive oil
1 tablespoon honey
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped walnuts
1/4 cup chopped fresh parsley
1 tablespoon unsalted butter

Instructions:

Preheat the oven to 400°F (200°C).
In a large mixing bowl, toss the sweet potato cubes with olive oil, honey, cinnamon, turmeric, salt, and black pepper.
Spread the sweet potato cubes in a single layer on a baking sheet.
Roast the sweet potato cubes in the preheated oven for 25-30 minutes, or until they are tender and lightly browned.
While the sweet potatoes are roasting, melt the butter in a small saucepan over medium heat. Add the chopped walnuts and cook for 2-3 minutes, stirring frequently, until the walnuts are lightly toasted and fragrant.
Once the sweet potatoes are done, transfer them to a serving dish and top them with chopped walnuts, fresh parsley, and a drizzle of melted butter.
Serve the roasted sweet potatoes warm and enjoy!

This recipe is rich in butyrate-producing fiber from the sweet potatoes, while the walnuts provide additional healthy fats and fiber.

Cinnamon and turmeric also have anti-inflammatory properties that may help to further support gut health.