If you’re interested in gut health, you’ve probably heard of butyrate, a substance produced by our gut microbiota that helps maintain the intestinal barrier.

These days, butyrate is considered such a key indicator of gut health that maintaining a high-fiber diet—which is intended to increase butyrate production—is frequently advised.

Unfortunately, this type of diet can have negative consequences for people suffering from gut symptoms.

In this article, we’ll take a balanced look at butyrate benefits and ways to increase the butyric acid in your body using a butyrate supplement.

What is Butyrate?

Butyrate is a short-chain fatty acid produced by intestinal bacteria that is necessary for a healthy microbiome. In fact, adequate butyrate levels are required not only for digestion, but also for cellular and DNA health.

Ways to Increase Your Butyrate

If you want to boost your own butyrate levels, here are a few options.

  • Consume more meals that contain butyrate: Certain foods inherently contain butyrate. These include full-fat yogurt, butter, and hard cheeses (like Pecorino and Parmesan). Also, fermented foods like tempeh, sauerkraut, and pickles.
  • Get adequate sleep: The generation of butyrate depends critically on rest. As a result, optimal butyrate levels contribute to better sleep.
  • Fast: A diet that resembles a fast, which comprises fasting for 12 or more hours, may help raise butyrate levels.
  • Exercise: Research shows that exercise raises butyrate levels in the stomach. This may happen because blood flow to the colon improves.
  • Keep your stress in check: Cortisol inflames dysbiosis and suppresses a healthy microbiome. It raises gut permeability during long, excessive stress. 
  • Supplement: You may want to consult with a healthcare professional to consider butyrate supplements if you currently eat a varied, high-fiber diet and you suffer from constipation, stomach pain, or poor sleep.

Benefits of butyrate for my body

Early studies suggest that butyrate may help gut health. But, more research is needed to find how butyrate works in humans and if it has other benefits. Butyrate may help prevent or treat disease. It also keeps the gut working well. It helps with weight loss and keeps blood sugar steady.

Here are some health advantages associated with butyrate.

  • Decrease inflammation

Butyrate supplements have been shown in studies to reduce the severity of disease-causing (pathogenic) bacterial infections by decreasing inflammation. This may help in the prevention of potentially dangerous illnesses like sepsis.

Low butyrate levels have also been linked to an increased risk of inflammatory bowel disease and colorectal cancer.

  • Relieve digestive issues

Butyrate promotes the gut barrier, which prevents bacteria and other microbes from entering your bloodstream. A sodium butyrate supplement can help with irritable bowel syndrome (IBS), diverticulitis, and Crohn’s disease.

In one study, 66 adults had irritable bowel syndrome (IBS). They received a daily dose of sodium butyrate. They reported less abdominal pain. In another study, 9 of 13 Crohn’s disease patients. They reported better symptoms. This was after taking butyric acid daily for eight weeks.

  • Reduce colon cancer risk

Other research indicates that a high-fiber diet, which promotes butyrate production, may help lower your risk of colon cancer.

Sodium butyrate stunts the growth of colorectal cancer cells. It also causes apoptosis in human cancer cell lines. This was found in a lab experiment. Furthermore, it has been demonstrated to lessen the harm that chemotherapy and cancer cause.

  • Boost your sensitivity to insulin

Insulin resistance and obesity are common conditions in people with Type 2 diabetes. Butyrate may alleviate these symptoms since it contributes to the production of gut hormones that control blood sugar levels. One study showed a link. The link was between lower insulin resistance and butyrate production.

  • Treat heart disease

According to studies, butyrate may help protect your body from common cardiovascular diseases. Problems with your heart and blood vessels can raise your risk of:

  • Atherosclerosis.
  • Heart failure.
  • High blood pressure.
  • Stroke
  • Improve Sleep

Butyrate has the potential to improve your sleeping as well. There is growing evidence that the signals that encourage sleep originate from your gut bacteria.

In summary

butyrate, a short-chain fatty acid produced by gut bacteria, plays a crucial role in maintaining gut health, aiding in digestion, reducing inflammation, and possibly protecting against diseases like colon cancer and diabetes. You can increase butyrate through diet, sleep, fasting, exercise, and stress management. This can bring big health benefits. But, it’s important to balance these methods. This is especially true for those with gut sensitivities, to avoid potential downsides.


Rethinking The Future (RTF) is a Global Platform for Architecture and Design. RTF through more than 100 countries around the world provides an interactive platform of highest standard acknowledging the projects among creative and influential industry professionals.