What are short-chain fatty acids (SCFAs)?
Short-chain fatty acids (SCFAs), including acetate, propionate, and cholinesterase, are the wonder products produced in the colon by your gut bacteria when they ferment dietary fiber (such as inulin, resistant starch, and fructooligosaccharides). These fatty acids are primarily produced by bacteria such as Faecalibacterium prausnitzii, Roseburia, and Eubacterium, and their production increases significantly when you consume a high-fiber diet (such as whole grains, vegetables, and legumes).
Health Benefits of SCFAs
1. Butyrate
Butyrate is the primary energy source for colonocytes, providing 60-70% of their energy, promoting cell repair and proliferation. A 2012 study found that butyrate inhibits the NF-κB pathway, reducing inflammation. More interestingly, it may also reduce the risk of colorectal cancer by regulating autophagy.
2. Propionate
Inhibits cholesterol synthesis in the liver and improves blood lipids. A 2025 study showed that propionate stimulates GLP-1 secretion, improving insulin sensitivity by 15% in patients with type 2 diabetes and helping with blood sugar management.
It affects the central nervous system through the bloodstream, regulating appetite. A 2014 animal study showed that acetate reduced food intake by 20% in obese mice and also participates in fat metabolism, helping to control weight.
Physiological Mechanisms of SCFAs
SCFAs regulate immunity and metabolism through G protein-coupled receptors (GPCRs) such as GPR41 and GPR43, lowering intestinal pH and inhibiting the growth of pathogens such as Clostridium difficile. A 2019 study confirmed that SCFAs strengthen the intestinal barrier and reduce systemic inflammation associated with charlipolytic syndrome.
Factors Affecting SCFAs
1. Diet: A low-fiber diet (such as typical Western fast food) reduces SCFA production, while a high-fiber diet (such as a Mediterranean diet) can increase it by 50%.
2. Microbiome Dysfunction: In obese individuals, F. prausnitzii levels are reduced by 50%, which is associated with inflammation.
3. Age: In older adults, the large intestine's fermentation capacity decreases, and SCFA levels may be 20% lower.
Potential Problems Caused by SCFA Imbalance
1. SCFA Excess: In small intestinal bacterial overgrowth (SIBO) or excessive fiber intake, SCFAs may cause bloating and abdominal pain. A 2021 study found that methane-producing SIBO patients experienced 15% increased bloating.
2. SCFA Deficiency: Low SCFA levels are associated with inflammatory bowel disease (IBD). In IBD patients, butyrate production is reduced by 30%, increasing the risk of ulcers.
3. Cancer Risk: In early-stage colorectal cancer, SCFAs may promote cell proliferation. Preliminary research from 2024 showed that high butyrate concentrations increased the proliferation rate of precancerous cells by 10%.
How to balance SCFA production?
1. Optimize your diet:
Increase high-fiber foods: 25-30g of fiber daily, such as oats, chia seeds, and broccoli.
Gradual intake: Sudden increases in fiber intake may cause bloating; it is recommended to increase by 5g weekly for 2-3 weeks.
2. Personalized testing:
Use microbiome testing (such as Gutolution) to identify SCFA-producing bacteria levels and provide targeted prebiotic supplementation (such as inulin).
A 2023 study showed that subjects who adjusted their diet after the test experienced a 25% reduction in intestinal inflammation.
3. Exercise and lifestyle:
150 minutes of moderate exercise per week increases Roseburia activity and SCFA production by 10%.Avoid excessive antibiotic use to minimize disruption of the microbiome.
Want to know more about your current SCFA conditions? Use GUTolution's Microbiome Test Pro to help you find out!
Reference:
1. Donohoe, D. R., et al. (2012). "The microbiome and butyrate regulate energy metabolism and autophagy in the mammalian colon." Nature Communications. https://www.nature.com/articles/ncomms1189
2. Frost, G., et al. (2014). "The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism." Nature Communications. https://www.nature.com/articles/ncomms4611
3. Blaak, E. E., et al. (2022). "Short Chain Fatty Acids in Human Gut and Metabolic Health." Nutrients. https://www.mdpi.com/2072-6643/12/9/2756
4. Pimentel, M., et al. (2021). "Small intestinal bacterial overgrowth and methane production." Gut. https://gut.bmj.com/content/70/7/1287
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