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Butyrate 101 & Your Gut Microbiome - The Apeiron Life Perspective



What it is:

When we eat plant-based foods, some of the fibrous material passes through to our gut bacteria. Many types of bacteria ferment the dietary fibers and produce the compound butyrate, which is a type of short-chain fatty acid (SCFA). It is arguably one of the most important metabolites produced by beneficial species of bacteria, as it has a wide variety of uses within the body. It is highly anti-inflammatory, protective against colon cancer, and critical for a healthy digestive tract.


Research has shown that butyrate may keep our gut healthy by repairing the gut lining, managing inflammation, and easing digestive issues like bloating, constipation, and diarrhea.


The Apeiron Life Microbiome Analysis Program can assess your Butyrate marker, with higher levels indicating better potential for short-chain fatty acid (SCFA) production.


Butyrate vs. Butyric Acid

In gut health conversations, these two terms are often interchanged, but they are utilized in slightly different ways. Butyric acid is naturally produced in the colon by the bacterial fermentation of dietary fibers and resistant starches. Butyric acid is the short-chain fatty acid (SCFA), and butyrate is the alkaline form. Butyrate is the form that is primarily used by the cells lining the colon as a source of energy and has various beneficial effects on gut health, including promoting the growth of beneficial bacteria, strengthening the intestinal barrier, and reducing inflammation. However, you may see these words interchanged.



Purported claims:

Butyrate properties:

  • Inflammation control

  • Intestinal barrier integrity and overall gut health

  • Regulation of energy expenditure

  • An energy source for gut cells



What the science says:

Butyrate contributes significantly to colon health by regulating immune cell activity, managing inflammatory responses, and mitigating intestinal permeability. It may also strengthen the integrity of the intestinal barrier by enhancing the function of tight junctions between intestinal cells. This barrier is a protective border between the gut and the bloodstream. Butyrate also serves as the primary energy source for the cells lining the colon, which helps grow and maintain them.


Butyrate's presence and its beneficial bacterial producers may help create an environment less favorable for the growth of harmful pathogens, thus enhancing the body's ability to resist colonization from damaging bacteria and viruses. It may do this in many ways, including stabilizing the pH balance, a crucial defender against stomach bugs, infections, and inflammation. A balanced pH environment helps maintain optimal digestion and nutrient absorption.


By supporting the growth of beneficial bacteria and maintaining a balanced gut microbiome, butyrate helps lessen the levels of endotoxins produced by certain bacteria, reducing the risk of inflammation and associated health issues.


Enhances Colonic Motility

By stimulating muscle contractions in the colon, butyrate supports efficient waste elimination, prevents constipation, and ensures regular bowel movements. Healthy colonic motility helps maintain digestive health.


Visceral Hypersensitivity Reduction

Some studies found that increased rates of butyrate production decreased fecal urgency sensation and abdominal pain in individuals with visceral hypersensitivity. Its anti-inflammatory and analgesic effects may help calm the gut and alleviate symptoms, improving overall comfort and quality of life.


Polyphenols & Vitamins

By facilitating the breakdown and absorption of polyphenols in the gut, butyrate contributes to their antioxidant and anti-inflammatory effects. The transformation can enhance their bioavailability and potential health benefits.

Butyrate production in the gut contributes to the synthesis of various B vitamins, including B1, B2, B3, B6, folate, B12, and biotin. These vitamins play essential roles in energy metabolism, nervous system function, and overall health, highlighting the importance of butyrate in supporting nutrient absorption and utilization.


Contributes to the Prevention of Colon Cancer

Studies have shown butyrate to possess anti-cancer properties and is thought to play a role in the prevention of colon cancer. Its ability to inhibit the growth of cancer cells, promote apoptosis (cell death) in abnormal cells, and regulate inflammation and oxidative stress in the colon contribute to its protective effects against colon cancer development.


What can SCFA’s Do?

Short-chain fatty acids, such as butyrate, contribute to the Gut-Brain axis by the production of brain-derived neurotrophic factor (BDNF). BDNF is a neurotransmitter modulator, which is crucial for neuron growth and survival. The neuroprotective properties of butyrate may improve our memory and learning capabilities.


How to Increase

We produce butyrate when we consume fiber-rich foods such as beans, legumes, oats, brown rice, broccoli, sweet potatoes, apples, oranges, pistachios and almonds. Plus, resistant starch foods such as cooked and cooled root vegetables and grains.


Avoid high-fat, low-carb diets that decrease butyrate production and their associated bacteria (or diets low in fiber and plant foods.)



Our take:

Various species within the microbiome can produce butyrate metabolites. So, understanding your individual composition matters. As many species produce butyrate, microbiome testing evaluates the butyrate marker rather than the specific bacteria. To delve deeper into your personal composition, reach out to your Client Advocate to learn more about joining The Apeiron Life Microbiome Analysis Program.



Will this benefit you?

Yes, consuming a wide variety of plant foods can help you and your microbiome.



Still curious to try it? If you do, here’s what to keep an eye on:

  • Gradually increase your fiber intake to allow your gut bacteria to adjust and avoid digestive issues.

    • For those with a low tolerance to beans, start with 1-2 tablespoons every couple of days and work up slowly to ½ to 1 cup daily.

  • Be careful with Berberine supplements, as long-term use (longer than two weeks) is associated with decreased butyrate-producing bacteria.


References and additional reading:


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