Butyrate: Health Benefits and Side Effects
A new health trend is spreading, which is being tried out nutrition as much as possible Butyric acid (butyrate) to add, or this one produced by intestinal bacteria allow. The short-chain fatty acids should help with weight lossthe stabilize blood sugardie improve digestion and protect against diseases. What’s behind the new trend?
Dr. Gail Cresci researches intestinal bacteria at the renowned Cleveland Clinic in Ohio (USA). In a recent article, the intestinal flora expert explains how butyric acid or butyrate promotes health and how the body’s own production of the fatty acid can be increased.
The new butyric acid trend
The butyrate trend is spreading like wildfire in the USA on TikTok, YouTube and Co. Influencers add sauerkraut to their food, drink butter and kombucha, and take supplements to increase their butyrate levels.
They expect it to protect them from diseases such as depressionsprevention against Krebs and better gut health.
But what is butyrate, and can it really do all that short chain fatty acids are said to do? dr Gail Cresci is an expert in this field and reflects the current state of knowledge on the effects of butyrate.
What is butyrate?
are butyrate or butyric acid short chain fatty acidsthat arise when certain Gut bacteria break down fiber in the large intestine. dr Cresci has studied butyrate for more than a decade. “It’s amazing how many beneficial things it does for the body”she confirms.
For example, butyrate plays an important role in Health of the digestive system, as it is the main source of energy for the cells of the large intestine. Around 70 percent of the energywhich colon cells need, is delivered via butyric acid.
In addition, butyrate supports this immune system, reduces inflammation and should go to disease prevention like cancer contribute. However, most of the findings come from animal studies.
Where is butyrate found?
As the name butyric acid suggests, butter, cheese, and other full-fat dairy products are good sources of butyrate. Too much butter shouldn’t be consumed, however, warns Dr. Cresci, because butter contains a lot of saturated fats and calories, increasing the risk of cardiovascular diseases can be increased.
Other external butyrate sources are Prebiotics and related dietary supplements.
Gut bacteria produce butyrate
However, there are more natural ways to increase butyrate levels in the body: via fiber. These cannot be broken down by the body itself. Instead, they are broken down by the intestinal bacteria. Some bacteria produce butyric acid.
Increase butyrate levels through diet
Butyrate production in the gut can be increased by eating foods high in fermentable fiber be boosted in a targeted manner. According to Dr. Cresci:
- Fruit,
- Legumes,
- Vegetables,
- whole grains,
- Resistant starch (e.g. from cooled boiled potatoes and rice).
Fruit to support gut health
According to Dr. Cresci are the following fruit varieties particularly well suited to support the intestinal flora:
Vegetables and legumes to promote the intestinal flora
The gut bacteria expert recommends the following legumes and vegetables to promote gut health:
- artichokes,
- asparagus,
- Broccoli,
- carrots,
- Chickpeas,
- garlic,
- Green peas,
- green leafy vegetables,
- onions,
- potatoes,
- Kohlrabi.
Increase fiber consumption slowly
dr Cresci cautions that the proportion of fiber in the diet slowly increased and you should drink plenty of water. Otherwise can bloating and constipation appear.
“Also watch your urine”, advises the scientist. As long as this one light yellow color it means that the body is sufficiently hydrated.
butyrate and butyric acid preparations
There are dietary supplements that stimulate butyrate production. dr Cresci recommends checking the intake with a doctor. The benefits of such supplements are still scientific not proven.
“The best way to get butyrate is to eat fresh fruits and vegetables that contain soluble fermentable fiber”, sums up Dr. Cresci. (vb)
Author and source information
This text corresponds to the specifications of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Author:
Graduate editor (FH) Volker Blasek
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.