• How butyrate is produced in the gut — When you eat fiber-rich foods, say an apple or a serving of legumes, the bulk of the fiber in these foods passes intact through the upper part of your digestive tract. Once it reaches your colon, certain microbes — such as Roseburia or Faecalibacterium — begin to ferment that fiber, thereby generating SCFAs.²

• Butyrate as a vital energy source for colon cells — Colon cells, known as colonocytes, rely on SCFAs for their day-to-day energy needs. Butyrate is a key fuel for these cells. Colonocytes convert the butyrate into an energy carrier called acetyl-CoA, which then enters the Krebs cycle in the mitochondria, resulting in the production of ATP — the energy currency that cells use for just about everything.

• The majority of colonocyte energy comes from butyrate — Research suggests that colonocytes derive anywhere from 70% to 80% of their energy needs from butyrate alone. When colonocytes have a consistent, reliable source of fuel, they're better able to keep your gut functioning in a normal, efficient manner.

• Butyrate supports vital gut functions — Though there is variation across different populations and dietary patterns, researchers have noted that colonocytes often draw heavily from butyrate to support routine activities, such as fluid exchange with the bloodstream and the upkeep of the gut lining.

• Butyrate strengthens intestinal tight-junction proteins — These proteins include zonula occludens (ZO-1), occludin, and claudins, all of which appear in discussions about typical gut barrier function. According to studies, butyrate promotes the normal expression of those proteins, reinforcing intestinal integrity.³

• Butyrate supports mucus production — Scientists have also looked at butyrate's effect on the mucus layer that coats your colon. Colon cells that function in a normal way contribute to the production of mucus along the interior gut wall. This mucus eases the passage of waste and supports a balanced microbial environment.

• Oxygen reduction and anaerobic bacteria balance — As colonocytes metabolize butyrate, they also consume oxygen in the process, and this is a very good thing.

This process lowers the local oxygen levels in your colon, which in turn allows anaerobic bacteria — beneficial microbes that thrive in low-oxygen environments — to flourish. Some of these bacteria help produce even more SCFAs, creating a beneficial feedback loop that supports and balances your gut microbiome.

• Include a wide variety of fiber sources — Ideally, you want to include a wide variety of fiber sources, both soluble and insoluble, as different types of fiber are fermented to varying degrees. Over time, this variety ensures a broader range of benefits for your gut environment.

• Increase fiber intake gradually to prevent bloating — If you're not used to a high-fiber diet, ramping up too quickly can lead to bloating or gas. A slow increase allows your gut environment to adapt gradually, helping you stay comfortable while you boost butyrate production. Hydration is also important. Without adequate fluids, a high-fiber diet results in constipation.

• Avoid diets high in polyunsaturated fats (PUFAs) — Keep in mind that diets high in polyunsaturated fats (PUFAs), especially those rich in linoleic acid, such as soybean and corn oil, have been shown to shift the microbial balance in ways that undermine SCFA production. So, you'll want to avoid these fats as much as possible to promote a healthy gut environment.⁵

• Exercise supports microbial diversity — Aside from diet, physical exercise is also associated with a more diverse microbiome and has a positive impact on gut transit time (how quickly food moves through your digestive system).⁶

• Sleep and stress impact gut health — Sleep is another lifestyle factor that has an impact on gut health. Sleep deprivation and high stress disrupt your gut microbiome. Prioritizing adequate rest, aiming for seven to eight hours per night, and finding effective stress management techniques (like mindfulness, exercise, or hobbies) help maintain a stable internal environment that supports the growth of beneficial SCFA-producing bacteria.⁷

• Antibiotics affect microbial balance — Antibiotics also deserve attention since they kill off both harmful and beneficial bacteria.⁸ If you receive an antibiotic prescription, be sure to add some probiotic- or prebiotic-rich foods to help reseed your gut with healthy microbes. Foods such as yogurt, kefir, kimchi or sauerkraut contain microorganisms or compounds that support microbial diversity.

• Fiber supplements are not a substitute for whole foods — One common misconception about butyrate is that fiber supplements alone are sufficient. However, common sense will tell you that a single-type fiber supplement cannot mimic or replace the variety and richness of the fiber found in whole foods. Fruits, vegetables, legumes, and whole grains also supply a variety of micronutrients and phytochemicals not found in dedicated fiber supplements.

• Not all fats harm gut health — Another myth claims that high-fat diets always disrupt gut health, but the picture is more nuanced. Not all fats are created equal. While certain processed fats, such as trans fats and large amounts of linoleic acid from vegetable oils, disturb your microbial balance, healthier fat sources — like grass fed butter, ghee, tallow and coconut oil — still belong in a gut-friendly diet. The key is moderation and balance.

• Protein does not automatically harm the gut — Some people claim a high-protein diet will automatically disrupt your gut health. It can, if your diet is extremely high in processed meats and lacking in fiber. But a balanced approach — pairing quality protein sources with plenty of vegetables and whole grains — supports a healthy microbial environment.

• Probiotics do not directly introduce butyrate — Another frequent misconception is that probiotics directly introduce butyrate into your gut. In truth, butyrate production is dependent on specific fiber-fermenting microbes. Some probiotic bacteria do not ferment fiber in a way that yields butyrate. That said, certain probiotic strains help create an environment in which beneficial, fiber-fermenting bacteria flourish.^9,10

1. Enjoy naturally fiber-rich foods — Fruits like berries or pears are fiber-rich and naturally sweet, and roasted vegetables with spices bring variety to your plate.

2. Avoid certain fibers if gut health is severely compromised — If your gut health is severely compromised, you might need to avoid certain types of fiber temporarily. Before you load up on fiber, your gut needs to be primed and ready.

3. Eliminate key gut disruptors — The first step is to eliminate key culprits damaging your gut, such as linoleic acid, excess estrogen, and EMFs, and to focus on restoration of your cellular energy production.

4. Start with low-fiber carbs to support healing — During the initial healing phase, you'll need to consume carbs to fuel your cellular energy production, but you'll want to choose carbs that are very low or even completely lacking in fiber at first so that your gut can heal and your microbial population can come into a better balance.

5. Gradually reintroduce fiber — As your gut begins to heal, you can slowly begin to add more fiber to feed your SCFA-producing bacteria.