IYKYK: Short Chain Fatty Acids (SCFAs)
Our guts produce a chemical workhorse that can increase our energy levels, support inflammation and regulate our gut health. These are short chain fatty acids.
SCFAs are produced by the fermentation of dietary fibers by the gut microbiota in the colon.
SCFAs play a crucial role in maintaining gut health, metabolic balance, immune function, and overall well-being. The most common SCFAs include acetate, propionate, and butyrate.
SCFAs are not directly obtained from the diet but are produced in the colon through the fermentation of non-digestible carbohydrates: inulin, fructooligosaccharides (FOS), resistant starch, pectin, arabinoxylan and guar gum.
You can get all of these fibers easily by eating a diverse whole foods diet.
Foods high in these fibers include:
· Fruits (e.g., apples, bananas)
· Vegetables (e.g., onions, garlic, leeks)
· Whole grains (e.g., oats, barley)
· Legumes (e.g., beans, lentils)
· Nuts and seeds
Fiber, fiber, fiber!
For most people, incorporating a variety of fibers into the diet can really make an impact on their health. Fiber supports healthy motility, helps to detox toxins and regulate hormones, regulates cholesterol and improves cardiovascular & metabolic health. But we often don’t hear about the benefits that come from SCFAs.
Gut Health:
Energy Source: SCFAs serve as an important energy source for colonocytes (cells lining the colon).
Barrier Function: Butyrate, in particular, helps maintain the integrity of the gut barrier, preventing the leakage of harmful substances into the bloodstream.
Anti-inflammatory Effects: SCFAs have anti-inflammatory properties, reducing the risk of inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis.
GI Symptoms resulting from low SCFAs include:
Poor Nutrient Absorption: Impaired gut health due to low SCFAs can affect nutrient absorption, leading to deficiencies in essential vitamins and minerals.
Diarrhea: Insufficient SCFAs can impair water and electrolyte absorption in the colon, leading to diarrhea.
Constipation: Lack of SCFAs can slow down gut motility, causing constipation.
Bloating and Gas: Imbalances in gut microbiota and SCFAs can lead to increased fermentation of undigested food, causing gas and bloating.
Inflammatory Bowel Diseases (IBD): Conditions like Crohn’s disease and ulcerative colitis may worsen due to reduced anti-inflammatory effects of SCFAs.
Metabolic Health:
Regulation of Blood Glucose: SCFAs, especially propionate, play a role in glucose metabolism and can help regulate blood sugar levels, lowering the risk of insulin resistance and type 2 diabetes.
Fat Metabolism: They influence lipid metabolism and can help reduce fat accumulation, potentially aiding in the prevention of obesity.
Immune Function:
Modulation of Immune Response: SCFAs help modulate the immune system, promoting anti-inflammatory responses and supporting immune homeostasis.
Promotion of T Regulatory Cells: They support the production of T regulatory cells, which help control immune responses and maintain tolerance to self-antigens.
Neurological Health:
Gut-Brain Axis: SCFAs are involved in the gut-brain axis, potentially influencing brain function and behavior. They may play a role in mental health, impacting conditions like depression and anxiety.
Cognition: Emerging research suggests that SCFAs might play a role in cognitive function and neuroprotection, so low levels could impact cognitive health.
Colon Cancer Prevention:
Antiproliferative Effects: Butyrate has been shown to inhibit the proliferation of cancer cells in the colon, promoting apoptosis (programmed cell death) and reducing the risk of colon cancer.
Nourishing yourself with a variety of foods gives your body what it needs thrive. We are here to help you get there.
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice