What Is Butyrate? Benefits, Food Sources & How It Supports Gut Health
Have you ever wondered what butyrate is and why it appears so often in conversations about gut health?
Although you rarely hear about it outside nutrition circles, butyrate is one of the most important substances produced inside your digestive system. It plays a key role in supporting the cells lining your colon and is considered an important part of a healthy gut microbiome. Rather than coming directly from most foods, butyrate is mainly produced when beneficial gut bacteria ferment certain types of dietary fibre and resistant starch in the large intestine. [1]
In this guide, we'll explain what butyrate is, why it's important, how your body produces it and how you can naturally support healthy butyrate production through your diet.
What Is Butyrate?
Butyrate (also known as butyric acid) is a short-chain fatty acid (SCFA). Short-chain fatty acids are naturally produced when beneficial bacteria living in your gut break down fibres and resistant starches that your own digestive enzymes cannot digest. The three main short-chain fatty acids are:
- Butyrate
- Acetate
- Propionate
Of these, butyrate is particularly important because it serves as the preferred energy source for the cells lining the colon, helping to maintain a healthy intestinal barrier.
Why Is Butyrate Important?
Scientists continue to study butyrate because of its many roles within the digestive system and beyond.
Research suggests butyrate helps to:
- Fuel the cells lining the colon
- Support the integrity of the gut barrier
- Help maintain a healthy balance of gut bacteria
- Support normal immune function within the gut
- Contribute to a healthy digestive environment
Much of the current evidence comes from laboratory studies, animal research and growing human research, with scientists continuing to explore exactly how butyrate influences overall health. [2]
How Does Your Body Produce Butyrate?
One common misconception is that butyrate is something you simply eat.
In reality, your body makes most of its own butyrate.
The process works like this:
- You eat foods rich in fibre or resistant starch.
- These pass largely undigested into the large intestine.
- Beneficial gut bacteria ferment these fibres.
- This fermentation produces short-chain fatty acids, including butyrate.
In other words, healthy butyrate production depends on both your diet and the health of your gut microbiome. [3]
Which Foods Help Increase Butyrate?
Although small amounts of butyrate occur naturally in foods such as butter and some dairy products, the majority of butyrate in the human body is produced by gut bacteria rather than absorbed directly from food.
Foods that help support butyrate production include:
Fibre-rich vegetables
- Broccoli
- Brussels sprouts
- Carrots
- Kale
- Cabbage
Resistant starch foods
- Cooked and cooled potatoes
- Cooked and cooled rice
- Green bananas
- Oats
Beans and legumes
- Lentils
- Chickpeas
- Butter beans
- Kidney beans
Whole grains
- Barley
- Rye
- Oats
Fermented foods
Foods such as kefir, sauerkraut, kimchi and live yoghurt may help support a diverse gut microbiome, which in turn may support healthy butyrate production as part of an overall balanced diet. [4]
Does Bone Broth Contain Butyrate?
This is one of the most common questions people ask.
Bone broth is not considered a significant source of butyrate.
Instead, bone broth may complement a gut-friendly diet by providing nutrients such as collagen and amino acids, while fibre-rich plant foods provide the material that gut bacteria ferment to produce butyrate.
Rather than viewing bone broth as a source of butyrate, many people include it alongside a varied diet rich in vegetables, legumes, resistant starches and fermented foods to support overall digestive health.
Can You Increase Butyrate Naturally?
Most people can support healthy butyrate production through everyday dietary habits.
Helpful strategies include:
- Eating a wide variety of vegetables
- Including resistant starch several times each week
- Choosing whole grains where appropriate
- Eating beans and legumes regularly
- Including fermented foods in your diet
- Looking after the diversity of your gut microbiome
Since every person's microbiome is unique, the amount of butyrate produced naturally can vary from one individual to another.
Frequently Asked Questions
Is butyrate the same as butyric acid?
Yes. Butyric acid is the acid form, while butyrate refers to its salt form. The terms are often used interchangeably.
Is butyrate good for gut health?
Current research suggests butyrate plays an important role in supporting the cells that line the colon and maintaining a healthy gut environment. Scientists continue to investigate its wider effects on health.
Which foods contain the most butyrate?
Butter and some dairy products naturally contain small amounts of butyrate. However, most butyrate in the body is produced by gut bacteria after fermenting fibre and resistant starch rather than being obtained directly from food.
Does bone broth increase butyrate?
Bone broth itself is not a significant source of butyrate. It can, however, be part of a balanced diet that also includes fibre-rich foods that support natural butyrate production.
Final Thoughts
Butyrate may not be a household name, but it's one of the key compounds produced by your gut microbiome. By nourishing the cells that line your colon and helping maintain a healthy digestive environment, it has become an important focus of gut health research.
The good news is that supporting healthy butyrate production doesn't usually require complicated supplements. Eating a varied diet rich in fibre, resistant starch and fermented foods, alongside nutritious whole foods such as bone broth, can help support a healthy and diverse gut microbiome as part of an overall healthy lifestyle.