Butyric acid – also known as butyrate – is a fatty acid that naturally occurs in our body. It is produced in our intestinal system following the breakdown of fibers, as microorganisms living in the colon are also capable of producing it. The butyric acid that the colon epithelial cells cannot use as an energy source is absorbed into the bloodstream and later breaks down.
Research has found that certain foods are excellent sources of butyric acid, and consuming them can increase the production of this important fatty acid in our body. The use of various medications and antibiotics, as well as low intake of vegetables and fruits, can reduce the level of butyric acid in our intestines. This is not good news for digestion, bowel movement, and a healthy gut flora.
Why is it necessary to ensure an adequate amount of butyric acid in our body?
Butyric acid has extremely beneficial effects on our entire microbiome and digestive processes. It is the most favorable energy source for the colon, which not only exerts a beneficial effect on the microbiome but also influences other operational mechanisms of the body.
Researchers administered butyric acid-containing preparations to a control group suffering from colitis. During the treatment, the participants received 600 mg of sodium butyrate daily for nearly three months. It was ultimately found that thanks to the acid, the amount of inflammation in the participants' colon decreased, and their sleep quality also improved.
Butyric acid is an excellent digestion-improving fatty acid that prevents constipation and ensures proper bowel movement. It supports the balance of the microbiome by promoting the proliferation of beneficial bacterial strains, thereby strengthening the immune system and providing protection against certain diseases and infections. Some studies suggest it may even contribute to metabolic regulation, supporting blood sugar stabilization and regulating insulin sensitivity.
It may also support the weight loss process
Butyric acid alone is not a miracle weight loss cure. We know that achieving and maintaining an ideal body weight requires the combined presence of several factors (e.g., sufficient exercise, healthy eating, adequate quantity and quality of sleep, stress reduction, etc.), but it can be effective in weight loss.
Studies suggest that butyric acid helps regulate metabolism, keeps blood sugar levels in check, and reduces inflammation in the body, which can be linked to overweight and metabolic disorders. It may positively influence fat metabolism, aid fat breakdown, and inhibit further fat accumulation.
We emphasize again, all this only works if a person follows basic lifestyle rules, eats healthily, and promotes adequate physical activity.
The good news is that since butyric acid specifically supports the increase of immune strength and body energy levels, it reduces feelings of fatigue and hunger, and even results in a good mood, moreover, it can have a positive effect on memory and learning abilities.
What foods are worth consuming to ensure butyric acid?
Butyric acid is primarily produced in the gut, where beneficial gut bacteria ferment soluble fibers. Therefore, foods themselves do not contain large amounts of butyric acid, but it is worth consuming foods that promote the production of the acid in the intestinal system.
High-fiber, whole plant foods and prebiotic delicacies – such as sauerkraut or kimchi – support the microbiome in producing more butyric acid, which can have beneficial effects on metabolism, digestion, and weight regulation.
Oats, oat bran, onions, artichokes, bananas, apples, chia seeds, and flaxseeds also enhance acid production. Direct sources of butyric acid include butter, cheese, cream, yogurt, and milk, although the amount of butyric acid in these can vary.
