Top 10 Benefits of Butyrate for Gut & Body Health - BodyBio

The benefits of butyrate, a postbiotic short-chain fatty acid produced in the colon, begin in the gut and extend to a host of other important body systems. A key component of the gut microbiome, butyrate has been found to support gut function, hormone regulation, control centers of the brain, and more.* 

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Here are the top ten reasons why butyrate is widely considered by functional and holistic health professionals to be a foundation of total body health.

Butyrate benefits:

1. Fuel the gut lining*
2. Support healthy gut permeability* 
3. Promote a healthy inflammation response in the gut*
4. May fight colonic diseases and cancers*
5. Promote healthy blood sugar levels*
6. Supports normal proliferation of healthy yeast levels*
7. Promote cell differentiation*
8. Regulate the immune system*
9. Combat brain fog and improve sleep*
10. Supports healthy blood pressure levels*

1. Fuel the Gut Lining*

Butyrate is produced naturally in the gut when you eat foods that are high in “resistant starch”. Special cells in the gut called colonocytes use butyrate as their primary fuel source. Colonocytes make up the lining of your colon, which helps your body absorb nutrients and protects it from harmful bacteria, yeast, and other pathogens that reside in your gut. 

When you don’t eat enough foods consisting of resistant starch, the bacteria in your gut don’t produce enough butyrate, and your gut lining suffers. Carefully increasing your prebiotic dietary fiber (resistant starch) intake and/or supplementing butyrate can nourish the gut lining, help restore healthy nutrient absorption, and more [1]. We discuss butyrate and diet more in-depth here. 

2. Support Healthy Gut Permeability*

Your gut lining is the gatekeeper of your large intestine. When your gut lining is healthy, its permeable barrier allows good things such as vitamins and minerals to pass through to your bloodstream, where they travel on to the organs and systems that need them. At the same time, a healthy gut lining must also not allow substances like toxins and pathogens to enter the bloodstream; it keeps them inside so that they can continue on their path towards being removed from the body.

When your gut lining lacks the butyrate “fuel” it needs to maintain healthy gut permeability, toxins and pathogens can slip through. This may cause what is commonly called leaky gut syndrome [2]. Leaky gut syndrome is believed to cause an array of uncomfortable symptoms, including gastrointestinal distress and low energy levels. By keeping the gut lining healthy, butyrate may be a key means of how to heal leaky gut. 

3. Promote a Healthy Inflammation Response in the Gut*

The lining of your gut is also responsible for maintaining proper levels of inflammation. When the cells in your immune system fight off invading germs, they produce substances called “free radicals” as part of the process. Free radicals are oxidized, inflammatory substances. 

Some inflammation - a very small and controlled amount - helps protect the gut. Chronic inflammation in the gut occurs when your immune system is constantly fighting off what it views to be pathogens. Sometimes, these pathogens are actually invading germs, but sometimes the body overreacts (as with allergies) and fights off substances that are ultimately not harmful. 

Regardless, too many free radicals over time can lead to oxidative damage and chronic inflammation. Butyrate prevents the action of inflammatory processes that would normally put stress on our cells by increasing the production of the antioxidant glutathione [3].

4. May Combat Chronic Inflammation, Colonic Diseases, and Cancers*

Chronic inflammation of the gut can cause diseases like IBD (inflammatory bowel disease - the umbrella term for Crohn’s disease and ulcerative colitis) and colorectal cancer down the line. 

By neutralizing free radicals, butyrate does more than lowers inflammation: it reduces the risk of immune system reactivity, developing chronic diseases like IBD or colorectal cancer, and more [3].*

While increasing butyrate levels in the colon would help prevent colonic diseases from manifesting in the first place, by strengthening the gut lining, controlling pathogens, lowering inflammation, and modulating the immune system, it may be useful in treating pre-existing colonic conditions as well.* In other words, one of the most exciting prospects of butyrate is its ability to manage and support healthy gut functions for those who already struggle with gastrointestinal issues.*

Butyrate has been shown to modulate the gut microbiome in patients who have inflammatory bowel disease [4].* Research also indicates that butyrate has therapeutic potential for IBD patients, particularly with immunomodulation and mucosal healing [5, 6]. This therapeutic potential is exciting since rates of IBD continue to increase globally and patients are looking for more alternative and complementary treatment solutions [7]. 

Finally, one of butyrate’s key functions in the gut is to regulate gut motility, how fast or slow food is processed and moves through the colon. Many people with IBS and IBD suffer from either fast motility, diarrhea, or slow motility, and constipation. No matter which type you have, butyrate helps to restore normal colonic motility [8].

5. Promote Healthy Blood Sugar Levels*

Both mice and cell studies show that butyrate has a positive effect on blood sugar balance. Butyrate may increase insulin sensitivity, encourage the body to use stored fat as an energy source, and suppress hunger hormones. Because of these effects, butyrate has been shown to reduce weight gain in mice with “diet-induced obesity,” suggesting that increasing butyrate levels in the gut may also encourage weight loss [X, X, X].

6. Support Healthy Yeast levels*

A study found that sodium butyrate has “significant antifungal activity” on pathogenic yeasts like Candida albicans, Candida parapsilosis, and Cryptococcus neoformans.* Researchers noted that sodium butyrate inhibited the yeasts from spreading and decreased the production of protective biofilms, making them easier to eradicate. Sodium butyrate also enhanced the activity of antifungal drugs, suggesting it might do well as a complementary therapy with medications such as “azole” drugs. [9] 

7. Promote Cell Differentiation*

Butyrate promotes cell differentiation, our cells’ ability to change to a specific type like a liver cell or a blood cell. When cells don’t differentiate properly and simply proliferate, we can end up with tumors which then lead to cancer. Butyrate also helps prevent these serious complications by inducing cell apoptosis, the natural death of a cell. [10]

Butyrate is also an HDAC inhibitor. 

8. Regulate the Immune System* 

Butyrate influences most immune cells, which have receptors to detect it whether in the gut or other parts of the body and bloodstream. Research shows that butyrate upregulates anti-inflammatory immune pathways and downregulates inflammatory ones, even when faced with an inflammation trigger like allergens or toxins.  

In your gut, butyrate influences tissues called the gut associated lymphoid tissues, or GALT. The GALT determines the intensity of an immune response based on the microbial balance in the gut. If there are more adverse bacteria or yeasts present, for example, it will launch an attack. This can cause damage and inflammation to the gut tissues over time [12]. 

Butyrate can modulate the immune system not only by having a direct effect on certain pathogens (like candida overgrowth), but also by fueling the gut tissues, promoting microbial balance in the gut, and lowering inflammation, all of which help the GALT become less reactive. 

9. Combat Brain Fog and Improve Sleep*

Butyrate is one of the ultimate players in the gut-brain connection. It increases brain-derived neurotrophic factor (BDNF), a critical metabolite that supports our learning and memory abilities [13]. Butyrate also sequesters ammonia, a toxic byproduct that can cause brain fog.* It may also enhance the brain’s plasticity, the ability to “rewire” new thought pathways, such as when learning a language or changing a habitual behavior. [14, 15]

And here’s the icing on the cake: a study on mice showed that both oral butyrate and intraportal butyrate injection increased non-rapid eye movement sleep by 70% in six hours. It also decreased sleep latency, the time it takes to fall asleep. This is still a new area of research, but the theory is that butyrate may have an effect on sleep-promoting hormones via signaling from the intestinal microbiome [16]. 

10. Support Healthy Blood Pressure* 

Butyrate corresponds inversely to blood pressure, meaning low blood pressure = higher butyrate levels, and higher blood pressure = lower butyrate levels. In a study with 205 participants, researchers found that increasing butyrate production in the microbiome may help regulate blood pressure in obese pregnant women [17]. A study on rats also showed that sodium butyrate had antihypertensive effects [18]. 

How to Reap the Benefits of Butyrate

There are three main ways to boost butyrate levels in your microbiome:

1. Increase your intake of foods that already contain butyrate

What foods are high in butyrate? Unfortunately, many of the foods that already contain comparatively large amounts of butyrate, such as butter and some cheeses, are not suitable for consumption in large quantities. However, you can always include them as a balanced part of your diet! 

2. Increase your intake of foods that support the microbiome’s creation of butyrate

If you’re looking to increase your butyrate levels via dietary changes, consume foods that are high in fiber, particularly those with high levels of resistant starch. These include:
 

Contact us to discuss your requirements of butyric acid benefits. Our experienced sales team can help you identify the options that best suit your needs.

• Cold rolled oats 
• Legumes
• Potatoes (cooked then cooled) 
• White rice (cooked then cooled for at least 24 hours) 
• Underripe bananas 
• Plantain flour 
• Whole grains
• Fibrous plant parts such as asparagus ends, broccoli stems, apple skins, etc. 

For more information, check out our in-depth resources on butyrate foods and why fiber is important to the body.

3. Butyrate supplementation

Most people find it difficult to eat the recommended 25 grams of fiber a day. Some are sensitive to the types of foods that support butyrate production (typically legumes), while others simply don’t like them (hard asparagus ends and cold potatoes, anyone?). If you are having a hard time integrating butyrate foods into your diet, butyrate supplements can help. 

Try BodyBio Butyrate Supplements for Gut & Body Health

When considering all of the supplementation options for your personal health and well-being, it can be overwhelming to try to narrow down just a few—or even just one—key player. While prebiotics, probiotics, and postbiotics all have a place in a well-rounded diet and health-supportive regimen, postbiotics like butyrate have the most therapeutic bang for your buck.

BodyBio’s Butyrate Supplements aren’t just for gut health support, though they exert many benefits there. Butyrate supplements can also promote a healthy brain, immune system, basic cell functions, blood pressure, inflammation, and even your sleep. 

Short chain fatty acids are a group of fatty acids that may offer various health benefits. Butyrate is a well-known type of short chain fatty acid that may support gut health and function. This article will discuss why measuring and optimizing butyrate levels might be helpful in supporting overall wellness.

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What is Butyrate?

Butyrate is one of the predominant types of short chain fatty acids (SCFAs) produced in the colon. SCFAs are fatty acids produced when friendly colonic bacteria ferment undigested dietary fiber, resistant starch, and protein. Butyrate, propionate, and acetate constitute 95% of the SCFAs produced in the gut. Two of the main actions of butyrate and other SCFAs are to provide energy for colonocytes (the cells that make up the internal lining of the colon) and to help maintain the integrity of the intestinal barrier. (1, 2)

Gut Health Benefits of Butyrate

Butyrate plays many roles in supporting a healthy large intestine. It is the preferred energy source for colonocytes; it may help stimulate the growth and proliferation of healthy intestinal cells; it may help manage inflammation and oxidative stress; it supports the integrity of the intestinal barrier; it may stimulate mucus secretion; it may aid in fluid and electrolyte absorption; and it may help support healthy cell function in the colon. (4)

Given these properties, research suggests sufficient butyrate levels may help manage symptoms of inflammatory bowel conditions by modulating intestinal inflammation. (5) Additionally, butyrate supplementation has been associated with decreased discomfort related to defecation for people with irritable bowel conditions. (6) (3)

Furthermore, butyrate may support a healthy colon. As a histone deacetylase (HDAC) inhibitor, butyrate may help manage the growth of certain cells in the colon. (3, 7)

Immune Health Benefits of Butyrate

The gut houses approximately 70-80% of the body's immune system. By supporting the intestinal gut barrier through aiding intestinal mucus secretions and regulating intestinal permeability, butyrate may help support the body's defenses against infection. (8)

Studies have shown that butyrate supplements may help manage the severity of bacterial infections by supporting a healthy inflammatory response. (9)

Metabolic Health Benefits of Butyrate

Butyrate supports the intestinal production of hormones related to blood sugar regulation. Research suggests adequate intestinal butyrate production may promote a healthy insulin response, which could help manage insulin resistance and support healthy blood sugar levels. (3, 10)

Cardiovascular Health Benefits of Butyrate

The anti-inflammatory and antioxidant effects of butyrate may help protect the body against cardiovascular concerns and associated factors, including high cholesterol. (3, 11)

Neurological Health Benefits of Butyrate

Butyrate has been shown to support brain health, and preliminary studies suggest that it may play a role in supporting neurological health. (3, 12)

Which Bacteria Produce Butyrate?

Bacteria can produce SCFAs from fiber because they have enzymes that humans do not. Based on the literature, the three major butyrate-producers in the gut are Faecalibacterium prausnitzii, Eubacterium rectale, and Roseburia species of bacteria (1). Blautia, Lachnospiraceae, Ruminococcus, Clostridium, Anaeostipes, Coprococcus, and Butyricicoccus are other minor butyrate-producing bacteria (13).

How to Test Butyrate Levels

Comprehensive stool analysis allows for the measurement of total SCFAs and breakdown into percentages of butyrate, acetate, and propionate. Additionally, the microbiome evaluation portion of these tests will quantify the abundance of butyrate-producing bacteria. Stool testing options include Genova Diagnostic's GI Effects, Doctor's Data's GI360, and Microbiome Labs' BiomeFx. Every company measures and reports short chain fatty acids in different units, and optimal levels have yet to be established. Interpreting all test results with the listed reference ranges on the lab reports is important.

What Do High Butyrate Levels Mean?

SCFA levels depend highly on commensal bacterial abundance and diversity and dietary fiber intake. High dietary intake of fiber and resistant starches may increase butyrate levels. Higher butyrate levels are generally considered beneficial but can indicate large and/or small intestinal bacterial overgrowth (14). Additional signs of small/large intestinal bacterial overgrowth on comprehensive stool testing include an elevated total abundance of commensal bacteria and elevations in fecal fats and products of protein breakdown.

What Do Low Butyrate Levels Mean?

People with certain intestinal conditions have been shown to have lower stool levels of butyrate and other SCFAs compared to controls (15, 16).

Decreased carbohydrate/fiber consumption due to dietary patterns and restricted diets, like the low FODMAP diet, is correlated with low SCFAs. Intestinal dysbiosis characterized by a lack of beneficial butyrate-producing bacteria can also contribute to low butyrate levels. Poor diet, intestinal inflammation, and frequent antibiotic use can contribute to dysbiosis. (17, 18)

What Foods Have Butyrate?

Diets high in prebiotic dietary fibers and resistant starches feed the healthy bacteria that naturally produce butyrate, promoting a healthy microbiome and butyrate levels. Prebiotic foods to consider including in the diet are seeds, nuts, whole grains, legumes, green bananas, and potatoes. (19, 20)

Fermented foods, like yogurt, kefir, sauerkraut, and kombucha, contain probiotics that can help improve the microbiome's diversity and balance.

Full-fat dairy products, like butter and ghee, are naturally rich in butyrate. It is important to moderate the consumption of these foods due to their high levels of saturated fats, which can increase the risk of cardiovascular concerns. (3)

Butyrate Supplements

Probiotics can introduce target species of bacteria into the microbiome for balancing effects to support a healthy microbiome.

Supplemental fibers, like inulin and arabinogalactan, can help meet fiber intake goals if dietary intake is insufficient.

Butyric acid is available in supplemental form, most commonly in a sodium butyrate form, and can be purchased online or in most health food stores. Butyrate is typically taken orally but can be administered through colonic enemas for a more direct and local effect.

Summary

Butyrate is a short chain fatty acid that serves as a primary energy source for colonocytes. Along with its potential benefits for gut health, emerging research suggests that it may also support systemic health through its immunoregulatory and antioxidant properties. Working with a healthcare provider, you can measure butyrate status and identify factors contributing to imbalances. When needed, dietary modifications and dietary supplements can be helpful tools in creating a healthy butyrate balance and supporting overall wellness.

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