Butyric acid in the intestinal flora
Our gut flora consists of trillions of microorganisms that play a crucial role in our health. One important product of these bacteria is butyrate, a short-chain fatty acid that has been shown to have several health-promoting properties. In this article, we will explore the scientific evidence behind butyrate and provide practical advice on how you can promote its production in your gut flora.
What is Butyrate?
Butyrate is a type of short-chain fatty acid produced when gut bacteria ferment fibers from our diet. It is naturally found in foods like butter and cheese but is primarily produced in the colon through the bacterial fermentation of dietary fiber.
Anti-Inflammatory Properties
Research has shown that butyrate has strong anti-inflammatory properties. A study published in Science (Smith et al., 2013) demonstrated that butyrate can regulate the homeostasis of Treg cells, which are important for controlling immune responses and reducing inflammation (1). Other studies have also confirmed these findings and shown that butyrate can induce the differentiation of regulatory T cells in the colon (2, 3).
Regulation of Appetite and Food Intake
Another interesting aspect of butyrate is its ability to regulate appetite. Studies in both mice and humans have shown that butyrate can reduce appetite and thereby decrease food intake. A study published in the International Journal of Obesity found that short-chain fatty acids like butyrate play a role in appetite regulation and energy balance (6). Further research has shown that fermentation of prebiotics in the gut increases the production of satiety hormones like GLP-1 and PYY (10).
Positive Effects on Metabolism
Butyrate has also been shown to have positive effects on metabolism. Several studies have reported that butyrate can improve insulin sensitivity and increase energy expenditure. A study published in Diabetes found that butyrate improves insulin sensitivity in mice (13). Other studies have also shown that butyrate can protect against diet-induced obesity by regulating gut hormones (14).
Improved Gut Barrier Function
A well-functioning gut barrier is crucial for our health as it prevents harmful substances from entering the bloodstream. Butyrate has been shown to strengthen the gut barrier by increasing the production of mucin and tight junction proteins that keep the gut lining intact (21). This reduces the risk of leaky gut and related health problems.
Practical Tips for Increasing Butyrate Levels
Eat More Dietary Fiber: Dietary fiber is the primary source for butyrate-producing bacteria. Include more fiber-rich foods like whole grains, fruits, vegetables, and legumes in your diet.
Probiotics: Probiotic supplements or foods like yogurt and kefir can help increase the number of good bacteria that produce butyrate.
Prebiotics: Prebiotic fibers like inulin and fructooligosaccharides (FOS) promote the growth of butyrate-producing bacteria.
Avoid Excessive Antibiotic Use: Antibiotics can kill the good bacteria in the gut that produce butyrate. Use antibiotics only when absolutely necessary.
Fermented Foods: Foods like sauerkraut, kimchi, and miso contain natural probiotics that can support a healthy gut flora.
Conclusion
Butyrate is a powerful metabolite with several health benefits, including anti-inflammatory properties, appetite regulation, improved metabolism, and strengthened gut barrier function. By eating a fiber-rich diet and including probiotic foods, you can promote the production of this important fatty acid in your gut flora.
References
Smith PM, Howitt MR, Panikov N, Michaud M, Gallini CA, Bohlooly-Y M, Glickman JN, Garrett WS. The microbial metabolites, short-chain fatty acids, regulate colonic Treg cell homeostasis. Science. 2013 Aug 2;341(6145):569-73.
Furusawa Y, Obata Y, Fukuda S, Endo TA4, Nakato G, Takahashi D, et.al. Commensal microbe-derived butyrate induces the differentiation of colonic regulatory T cells. Nature. 2013 Dec 19;504(7480):446-50.
Arpaia N, Campbell C, Fan X, Dikiy S, van der Veeken J, deRoos P, Liu H, Cross JR, Pfeffer K, Coffer PJ, Rudensky AY. Metabolites produced by commensal bacteria promote peripheral regulatory T-cell generation. Nature. 2013 Dec 19;504(7480):451-5.
Corrêa-Oliveira R1, Fachi JL, Vieira A, Sato FT, Vinolo MA. Regulation of immune cell function by short-chain fatty acids. Clin Transl Immunology. 2016 Apr 22;5(4):e73.
Schirmer 2016: Linking the Human Gut Microbiome to Inflammatory Cytokine Production Capacity.
Byrne CS, Chambers ES, Morrison DJ, Frost G. The role of short chain fatty acids in appetite regulation and energy homeostasis. Int J Obes (Lond). 2015 Sep;39(9):1331-8.
Cani PD et al. Oligofructose promotes satiety in rats fed a high-fat diet: involvement of glucagon-like peptide-1. Obes Res 2005; 13: 1000-1007.
Anastasovska J et al. Fermentable carbohydrate alters hypothalamic neuronal activity and protects against the obesogenic environment. Obesity 2012; 20: 1016–1023.
So P-W et al. Impact of resistant starch on body fat patterning and central appetite regulation. PLoS One 2007; 2: e1309.
Cani PD et al. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. Am J Clin Nutr 2009 Nov;90(5):1236-43.
Parnell JA et al. Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. Am J Clin Nutr 2009 Jun;89(6):1751-9.
De Vadder F et al. Microbiota-generated metabolites promote metabolic benefits via gut-brain neural circuits. Cell 2014 Jan 16;156(1-2):84-96.
Gao Z1 et al. Butyrate improves insulin sensitivity and increases energy expenditure in mice. Diabetes 2009 Jul;58(7):1509-17.
Lin HV et al. Butyrate and propionate protect against diet-induced obesity and regulate gut hormones via free fatty acid receptor 3-independent mechanisms. PLoS One 2012;7(4):e35240.
Cani PD et al. Selective increases of
