Table of ContentsView AllTable of ContentsShort-Chain Fatty AcidsDietary FiberHealth BenefitsOngoing ResearchRecommended Fiber
Table of ContentsView All
View All
Table of Contents
Short-Chain Fatty Acids
Dietary Fiber
Health Benefits
Ongoing Research
Recommended Fiber
The good bacteria in your gut help support your health in a variety of ways, including creating short-chain fatty acids. It’s believed short-chain fatty acids (SCFAs) play important roles in helping keep you healthy and preventing diseases.
This article explores the potential health benefits of short-chain fatty acids.
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Understanding Short-Chain Fatty Acids
Short-chain fatty acids (SCFAs) are a type of fatty acid with less than six carbon atoms.They are produced when the bacteria that live in your intestines ferment fiber. These bacteria and other microorganisms make up your gutmicrobiome, also calledgut flora.
The three main types of SCFAs produced include:
Short-Chain vs. Medium-Chain vs. Long-Chain Fatty AcidsThe main difference between short-chain, medium-chain, and long-chain fatty acids is simply the length of the molecules. Short-chain fatty acids have less than six carbons, medium-chain have six to 12 carbons, and long-chain have 13 to 21.The different lengths change how the body absorbs and uses nutrients.
Short-Chain vs. Medium-Chain vs. Long-Chain Fatty Acids
The main difference between short-chain, medium-chain, and long-chain fatty acids is simply the length of the molecules. Short-chain fatty acids have less than six carbons, medium-chain have six to 12 carbons, and long-chain have 13 to 21.The different lengths change how the body absorbs and uses nutrients.
The main difference between short-chain, medium-chain, and long-chain fatty acids is simply the length of the molecules. Short-chain fatty acids have less than six carbons, medium-chain have six to 12 carbons, and long-chain have 13 to 21.
The different lengths change how the body absorbs and uses nutrients.
Short Chain Fatty Acids From Foods
Dietary fiber is the part of food that bacteria ferment to create SCFAs. Fiber comes from plant-based foods, like fruits, vegetables, beans, and legumes. It gives plants its structure and binds the food together.
However, the bacteria in the gut can break down and ferment some types of fiber. This helps promote the health of the “good” bacteria in the gut and produces SCFAs that the body can use.
Soluble and Insoluble Fiber
Two main types make up the fiber in the human diet, called soluble and insoluble fiber.
Soluble fiberdissolves in water and forms a gel-like consistency. It helps stool move through the digestive system easier and may improve blood sugar andcholesterol levels.
Insoluble fiberdoesn’t dissolve in water. It still attracts water and adds bulk to stool. Insoluble fiber promotes bowel regularity, reduces the risk of colon diseases, and may increaseinsulin sensitivity(how sensitive your cells are to the effects of insulin).
Many plant foods contain a mix of soluble and insoluble fibers. A healthy diet should include both types of fiber.
Examples of foods high in soluble and insoluble fiber include:
Soluble fiber:
Insoluble fiber:
Probiotics and SCFAsNumerous scientific reports confirm the effectiveness of probiotics (found infermented foodsand available as dietarysupplements) in balancing the intestinal microbiome and positively affecting SCFA content in the gut.
Probiotics and SCFAs
Numerous scientific reports confirm the effectiveness of probiotics (found infermented foodsand available as dietarysupplements) in balancing the intestinal microbiome and positively affecting SCFA content in the gut.
Digestive Health Benefits of SCFAs
SCFAs provide numerous benefits for digestive health and other areas of the body. Below are some of the known health benefits of SCFAs.
Improve Inflammatory Bowel Disease Symptoms
Inflammatory bowel disease (IBD)is a chronic condition that involves an overactive immune response in the gut and gut microbiome. The two forms of IBD areCrohn’s diseaseandulcerative colitis.
Research suggests that the SCFA butyrate may help reduce inflammation in the intestine, support healthy cells, and promote a healthy balance of gut bacteria.
It is believed that an imbalance of “good” and “bad” bacteria in the gut increases the risk of developing IBD. So, SCFAs may be important for preventing IBD and balancing the gut flora for people with IBD.
Reduce Diarrhea
SCFAs may help prevent and ease digestive symptoms like diarrhea. A 2014 study found that a mixture of sodium butyrate and short-chain fatty acids reduced the risk of developingtravelers’ diarrhea(diarrheal illness contracted from food or water during travel).
Lower Colon Cancer Risk
Help Control Blood Sugar and Diabetes
SCFAs may help regulate the hormones that impact blood sugar levels and diabetes risk. A study found that propionate helps support the health of beta cells in thepancreas, which are responsible for releasing the hormoneinsulin.
A 2024 systematic review showed that SCFAs influence a hormone called glucagon-like peptide 1 (GLP-1), which helps regulate the secretion of the hormones insulin and glucagon.
These effects may lower blood sugar levels, promote better blood sugar control, and lower the risk of developing type 2 diabetes.
Support Healthy Weight Maintenance
The impacts of obesity-related health complications have led researchers to explore how to support people in maintaining a healthy weight.
It is believed that SCFA acetate may help people lose weight and support healthy weight maintenance. Acetate may be able to regulate hormones (like GLP-1), increase metabolism, and lower appetite.
However, more research is needed to understand these effects, because many studies are animal models and human research studies have mixed results.
Protect Heart Health
Many research studies have linked a high-fiber diet, which lowers cholesterol, blood pressure, and inflammation, with a lower risk of cardiovascular disease.The cholesterol-lowering effects of soluble fiber partially explain these effects. It’s also believed that the conversion of fiber into SCFAs helps support heart health.
Many clinical and preclinical studies have identified an association betweenatrial fibrillation (AFib)—an irregular heart rhythm—and an imbalance in the gut microbiome. Low levels of SCFAs have been found to impact the risk ofblood clots,stroke,heart attack, andheart failure.
Further, a 2022 systematic review discussed the potential cardiovascular benefits of SCFAs in reducing inflammation and cholesterol levels while supporting weight loss.
Ongoing Research About SCFAs
Most studies conducted so far show the positive influence of SCFAs on animal health. Although some research demonstrates similar benefits in people, more research and blind studies are needed to prove these effects.
Research is ongoing to determine the benefits of SCFAs for:
While this research is promising, further studies are needed before increasing SCFA levels can be recommended for any of these conditions.
Recommended Fiber Intake
The current recommendations for daily fiber intake are around 30 to 35 grams for males and 25 to 32 grams for females. However, most Americans only eat about 50% of the daily recommended amount of fiber.
Fiber supplements are available. These help bulk up your stool, but it’s unclear if they provide the other health benefits of fiber. Aim for meeting your daily fiber needs from whole foods.
Examples of grams (g) of fiber per serving of some high-fiber foods include:
Should I Take Supplements for Short-Chain Fatty Acids?
Summary
Short-chain fatty acids (SCFAs) are produced when gut bacteria ferment dietary fiber. The gut bacteria primarily produce three types of SCFAs, including acetate, butyrate, and propionate.
19 Sources
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