Butyrate: what it is, what it is for and how to get it from food

Studies increasingly reveal that Our health depends largely on the substances manufactured by microorganisms They live in the intestine.

Among these substances are short-chain fatty acids, volatile compounds that some intestinal bacteria produce after eating fiber of the food we eat.

Short chain fatty acids are butyrate (butyric acid), propionate (propionic acid) and the acetate (acetic acid).

They act on many physiological processes and tissues, so its deficiency could affect practically any organ or system. Its importance is one more reason to take care of the good state of the intestinal microbiota.

The tests to determine the production of short-chain fatty acidsthey are complex and they are not usually requested in medical consultations.

However, it can be suspected that it is deficient from symptoms such as intestinal inflammation, constipation, a tendency to gain weight or suffer from infections.

What are short chain fatty acids used for?

These fatty acids have important functionsLet’s review them.

They keep the intestinal wall healthy

these molecules are essential for the cells of the intestine, the enterocytes, to be healthyallow the absorption of nutrients and contribute to the intestinal wall not being hyperpermeable and no toxic or inflammatory substances enter the bloodstream.

Likewise, short-chain fatty acids promote intestinal motilitytherefore, improve and regulate intestinal transit and prevent constipation.

Besides, prevent the proliferation of tumor cells.

Short-chain fatty acids are molecules manufactured by intestinal bacteria and are essential for health.

Regulate energy metabolism

So far the benefits of short-chain fatty acids at the intestinal level, but there is more. It has been discovered that butyratethe most studied of the three, has the ability to regulate glucose, cholesterol and triglyceride levels in the blood plasma.

Consequently, improves insulin resistance and lipid profile, and has an anti-inflammatory effect in the organism.

Therefore, butyrate must be taken into account in the treatment and prevention of obesity, diabetes and other metabolic disorders.

Besides, acetate can be used by the liver as a source of energy.

improve immunity

Butyrate improves the function of the immune system, thanks to its action on the so-called “regulatory T” cells, which prevent the onset of autoimmune diseases.

Besides, short-chain fatty acids control the proliferation of potentially pathogenic organisms like salmonella E. coli or bacteria of the genus Campylobacter.

They can also influence the production of IgA antibodies and cytokines that could protect against infections.

take care of the brain

Butyrate stimulates the formation of new neurons in some areas of the brain. This happens thanks to the activation of FNDC (brain-derived neurotrophic factor)a substance that acts as a brain “fertilizer”.

For this reason, butyrate acts as a protector of the brain and prevents neurodegenerative diseases such as Alzheimer’s.

Also, butyric acid has antidepressant action. A healthy microbiota not only favors the synthesis and assimilation of vitamins, minerals and amino acids (such as tryptophan) that influence the functioning of the nervous system, but also short chain fatty acids stimulate the vagus nerve.

This connects the intestine with the brain and increases production by neurons of neurotransmitters such as gamma-aminobutyric acid (GABA)whose deficiency is highly associated with depression.

HOW to produce more butyrate and other short-chain fatty acids

To stimulate the growth of bacteria more beneficial related to the production of short-chain fatty acids we can use different nutrients and compounds found in plant foods.

Antioxidants

Like those found in the green tea (the richest in antioxidant polyphenols is matcha tea), black tea, grapes black with skin, kiwis, oranges and others citrusblueberries, red plums, pomegranates, nuts and seeds (it is essential to consume them from organic production).

quercetin

quercetin is a flavonoid that has demonstrated its ability to improve the state of the intestinal microbiota. It is found in garlic, onions, leeks, apples with the skin, bell peppers, buckwheat, grapes, and green tea, among other plant foods.

resistant starch

It occurs in some starchy foodsonce we have cooked and allowed to cool for at least 24 hours in the fridge at 4ºC.

For example, potatoes, rice, legumes, oats, dry pasta, parsnip or sweet potato. at the time of eating It is not strictly necessary to eat them cold from the fridge, they can overheat slightly.

Resistant starch helps, for example, to increase the Akkermansia.

Fructooligosaccharides (FOS) and galactooligosaccharides:

They are prebiotic fibers very effective in stimulating the growth of beneficial bacteria. For this reason, often are recommended as nutritional supplements in cases of alteration of the microbiota or after antibiotic treatment.

We find them in vegetables in general, but especially in onions, leeks, asparagus or artichokes. They are also found in oats and legumes.

fermented foods

They directly provide probiotics, that is, live bacteria. It is advisable to consume daily live foods such as kimchi, sauerkraut, kefir or yogurt, tempehetc.

Omega 3

Intake of this family of fatty acids is associated with an increase in butyrate-producing bacteria belonging to the family Lachnospiraceae. This property can help in the treatment of inflammatory bowel diseases.

In addition, the interaction between the microbiota, omega-3s and immune cells helps to maintain the integrity of the intestinal wall.

Omega-3s are found in plant foods such as flax, chia and hemp seeds, and in walnuts.

In addition to all these positive measures, To take care of the microbiota, it is convenient to put aside ultra-processed products, hydrogenated and processed fats, added sugars, sweets of all kinds and alcohol.

Essential species of the microbiota

The Akkermansia muciniphila it is a key bacterium. It represents 3-5% of the microbiota of a healthy individual. It is a bacterium mucin degrader (main constituent of the protective mucus layer that lines the intestinal wall) and releases monosaccharides, amino acids and acetate, which feed bacteria that produce butyrate.

Besides, the Akkermansia muciniphila It is involved in energy balance and metabolism: studies have shown how this wonderful bacterium helps regulate blood glucose levels, reduces stored fat reserves and reverse the consequences of a diet based on processed products.

This microorganism found to a lesser extent in people with high stress, overweight, insulin resistance, and type 2 diabetes.

Other important species for the maintenance of health belong to the gender bifidobacteriumbecause they are producers of acetate and lactateshort-chain fatty acids that in turn feed other butyrate-generating bacteria, such as Faecalibacterium prausnitziithe roseburia and the eubacterium.

Everything leads us to think that a wide variety of bacteria is necessary, as they work synergistically.

5 very effective aids to produce short-chain fatty acids

GHEE: A SOURCE OF BUTYRATE

Clarified butter or ghee contains good amounts of butyrate. (0.5 g in 50 g), the most studied short-chain fatty acid.

Ghee is a food and, at the same time, a remedy for traditional Indian medicine, the ayurveda. May help make up for a deficiency of bacteria Akkermansia in the digestive microbiota.

It is a fat low in lactose and casein, so people with intolerance to lactose or milk protein can consume it in moderation (With precaution). Furthermore, it is rich in vitamins A and D.

In cooking, ghee is a saturated fat that tolerates high temperatures very wellso it turns out suitable for cooking.

POLYPHENOLS

Green tea, black grape and blueberry polyphenols can promote the growth of Akkermansia muciniphilabeneficial for the production of short-chain fatty acids, according to a review of studies published in the Journal of Functional Foods.

CHINESE RHUBARB

The root extract of rhubarb (Rheum palmatum) either da huang It is a medicinal plant indicated to treat constipation and ulcers digestive. It can modify the microbiota and increase the number of Akkermansia. Besides, reduces inflammation.

According to research published in Molecular Nutrition and Food Research, its effect is due to its rich in anthroquinones, some polycyclic aromatic compounds. it suits consume it under the supervision of a doctor phytotherapy specialist.

PROBIOTICS

A mixture of lactobacilli and bifidobacteria can enhance the production of short-chain fatty acids and the conversion of acetate into butyrate and propionate by the intestinal microbiota. It also promotes weight controlaccording to animal research reported in Environmental Microbiology.

PREBIOTICS

Research published in Scientific Reports shows that a supplement of only 6 g of prebiotic fiber is enough to increase the generation of short-chain fatty acids.