Butyrate
The gut's favorite fuel. Butyrate is produced when beneficial bacteria ferment dietary fiber. It provides 70% of energy for colon cells, maintains the gut barrier, reduces inflammation, and even influences genes throughout the body.
What Butyrate Does
Colonocyte Fuel
Primary energy source for colon cells. They prefer butyrate over glucose. Essential for colon health.
Gut Barrier
Strengthens tight junctions between cells. Reduces intestinal permeability (leaky gut).
Anti-Inflammatory
Inhibits NF-κB, reduces inflammatory cytokines. Promotes Treg cells that calm immune response.
Gene Regulation
Inhibits histone deacetylases (HDACs), affecting gene expression throughout body.
Mucus Production
Stimulates mucus secretion that protects gut lining and feeds beneficial bacteria.
Oxygen Regulation
Helps maintain low-oxygen environment in colon that favors beneficial anaerobic bacteria.
How Butyrate is Made
Key butyrate producers: Faecalibacterium prausnitzii, Roseburia, Eubacterium rectale
Best Foods for Butyrate Production
Resistant Starch
Cooled potatoes/rice, green bananas, raw potato starch, legumes. Best butyrate producers.
Inulin/FOS
Chicory root, Jerusalem artichoke, onions, garlic, leeks, asparagus.
Other Fibers
Oats (beta-glucan), legumes, vegetables, psyllium. Variety matters.
Direct Butyrate Supplementation
Sodium/Calcium Butyrate
Capsules bypass digestion. Useful when fiber isn't tolerated or microbiome is damaged. 300-600mg typical.
Tributyrin
Butyrate bound to glycerol. More stable, releases slowly. May reach more of the colon.
Butter
Contains small amounts of butyrate (hence the name). Absorbed in small intestine, not colon.
Ideal Approach
Best to feed the microbiome fiber so bacteria make butyrate locally. Supplements as bridge therapy.