Short Chain Fatty Acids… the key to optimal health
SHORT CHAIN FATTY ACIDS [SCFA’s]
WHAT are they?
What do they DO?
And WHY are they essential to your health?
Please allow me to explain…
What are SCFA’s?…
They are the main metabolites (end product) produced in the colon (large intestines) by beneficial bacteria (microbiota) through the fermentation of fibre, prebiotics and resistant starch you eat.
FIBRE and PREBIOTICS are the LARGEST source of SCFA production. Only 1% of their food source comes from protein (amino acids).
The key SCFAs are… Acetate, Propionate and Butyrate in the molar ratio of 60:20:20.
“Approximately 500–600 mmol of SCFAs are produced in the gut per day depending on the fiber content in the diet, microbiota composition, and gut transit time” and are “transported into the portal circulation with a minor fraction reaching systemic circulation”
What do SCFA’s do?…
🔬 SCFAs maintain intestinal barrier integrity, mucus production and protection against inflammation to reduction of the risk of colorectal cancer
🔬 SCFAs regulate T cells (Tregs) a subpopulation of T cells (T lymphocytes) which directly kill infected host cells, activate other immune cells, produce cytokines, regulate the immune response and play a critical role in preventing autoimmunity. (P.S. Cytokines aid cell to cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma)
🔬 SCFAs are capable of alleviating gut conditions such as inflammatory bowel disease [IBD]. SCFAs levels are reduced in active IBD.
🔬 SCFAs regulate the energy function of the liver.
🔬 SCFAs beneficially affects serum cholesterol and triglyceride concentrations.
🔬 SCFAs regulate and enhance sleep.
🔬 SCFAs are the main energy source for cells in the colon (large intestines).
🔬 SCFAs are the key mediators of gut-brain communication (altered SCFA production has been demonstrated in a variety of mood disorders)
🔬 SCFAs play a pivotal role in microbiota-gut-brain crosstalk (all are detectable in human cerebrospinal fluid)
🔬 SCFAs improve memory exerting an ‘anti-aging’ effect.
🔬 SCFAs play an important role in maintaining brain integrity, which is tightly associated with controlled passage of molecules and nutrients from the circulation to the brain, playing a central role in brain development and the preservation of Central Nervous System homeostasis (steady state)
🔬 SCFAs are involved in the production of antimicrobial peptides which are the first line defence effectors against pathogens.
🔬 SCFAs has been shown to inhibit Pathogenic endotoxins (LPS) proinflammatory modifications and inhibit depression-like behaviour. (Note: Dysbiosis followed by decreased levels of SCFA’s could play a role in the inflammation process related to the development of depression)
🔬 SCFAs improve mood disorders such as sociability impairment while also reducing stress-induced corticosterone release. (Butyrate has been shown to be capable of reversing behavioural hyperactivity and depressive-like and manic-like behaviors in rats)
🔬 SCFAs regulate the expression levels of tryptophan, the enzyme involved in synthesis of serotonin (the feel good neurotransmitter)
🔬 SCFAs interfere with protein interactions in the brain thereby disrupting their assembly into ‘neurotoxic oligomers’… the main toxins responsible for synapse dysfunction and cognitive deficits in Alzheimer’s Disease.
🔬 SCFAs contribute to intestinal homeostasis (steady state) and cancer protection by enhancing anti-tumour activity. The intestinal microbiota has been shown to directly impact on the efficacy of specific cancer immune therapies.
🔬 SCFAs are associated with protection from autoimmune disorders.
WOW, hey?
Seriously the list goes on and on... but you get the idea, right?
But I am sure you want to know…
WHY are SCFA’s essential to reach and maintain a healthy weight?…
🔬 SCFAs activate brown adipose tissue which affects whole-body metabolism and may alter insulin sensitivity and modify susceptibility to weight gain.
🔬 SCFAs decrease adipose tissue mass.
🔬 SCFAs increase lipolysis i.e. mobilize stored energy, usually occurs in fat adipocytes
🔬 SCFAs activate regulate fat metabolism by increasing fat burning and decreasing fat storage.
🔬 SCFAs play an important role in the prevention and treatment of obesity-associated insulin resistance.
🔬 SCFAs are associated with an increase in the circulating concentrations of the anorectic gut hormones… which have been shown to cause a reduction in energy intake and have thus become the target of many anti-obesity therapies.
🔬 SCFAs inhibit the fat accumulation within adipose tissue and promotes metabolism.
🔬 SCFAs have been shown to protect against diet-induced obesity.
🔬 SCFAs beneficially affects serum cholesterol and triglyceride concentrations.
🔬 SCFAs modulate the signaling trigger ‘ghrelin’ receptor contributing to circadian rhythm and appetite control.
So how do you get your body to produce SCFA’s?
Well there are many ways… but one SIMPLE strategy is to eat a VARIETY of fibre.
Examples of foods WITH fibre are… whole fruit, vegetables, beans and legumes, whole grains even (raw unsalted) nuts and seeds. ALL of these encourage the production of short-chain fatty acids.
A very simple change you can make is to add a morning and afternoon fruit snack EVERY DAY.
Example…
Monday morning… Unripe banana & handful of raw unsalted Pecans.
Monday afternoon… Pear & handful of raw unsalted Brazil nuts.
Tuesday morning… Passionfruit & handful of raw unsalted Almonds.
Tuesday afternoon… Kiwi fruit & handful of raw unsalted Hazelnuts.
Wed morning… Red apple & handful of raw unsalted Cashews.
Wed afternoon… Orange & handful of raw unsalted Macadamias.
Thurs morning… Strawberries & handful of raw unsalted Pistachios.
Thurs afternoon… Blueberries & handful of raw unsalted Walnuts.
Friday morning… White Grapes & handful of raw unsalted Pecans. Friday afternoon… Persimmon & handful of raw unsalted Brazil nuts.
Sat morning… Black Grapes & handful of raw unsalted Almonds.
Sat afternoon… Mandarin & handful of raw unsalted Hazelnuts.
Sun morning… Watermelon & handful of raw unsalted Cashews.
Sun afternoon… Green apple & handful of raw unsalted Macadamias.
Head out shopping at the beginning of the week and buy a VARIETY of fruit (use the above example as your shopping list) then pack your bag every morning with your 2 pieces of fruit and a handful of nuts… and you’re set!
Do this for a WHOLE month… and then gauge how different you feel!
This is just ONE of the many food strategies (there’s lifestyle ones too) that are proven (by science), that when implemented, WILL ensure you reach and maintain a healthy weight!!
I hope this article helps you and your health.
If you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat xx
REFERENCES
2021. Microbial short-chain fatty acids modulate CD8+ T cell responses and improve adoptive immunotherapy for cancer.
2020. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication.
2020. Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism
2019. The Short-Chain Fatty Acid Acetate in Body Weight Control and Insulin Sensitivity.
2019. Supplementation with Sodium Butyrate Modulates the Composition of the Gut Microbiota and Ameliorates High-Fat Diet-Induced Obesity in Mice.
2019. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases.
2018. Microbiota and metabolic diseases.
2018. Of microbes and minds: a narrative review on the second brain aging.
2017. Interactions between the microbiota, immune and nervous systems in health and disease.
2017. Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity and Insulin Resistance.
2017. Gut microbial metabolites limit the frequency of autoimmune T cells and protect against type 1 diabetes.
2016. The neuropharmacology of butyrate: the bread and butter of the microbiota-gut-brain axis?
2016. Diet, microorganisms and their metabolites, and colon cancer.
2015. Gut microbes promote colonic serotonin production through an effect of short-chain fatty acids on enterochromaffin cells.
2015. Short-chain fatty acids in control of body weight and insulin sensitivity.
2015. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis.
2015. The role of short chain fatty acids in appetite regulation and energy homeostasis.
2014. The role of short-chain fatty acids in health and disease.
2010. Enhanced translocation of bacteria across metabolically stressed epithelia is reduced by butyrate.
2009. Butyrate enhances the intestinal barrier by facilitating tight junction assembly via activation of AMP-activated protein kinase in Caco-2 cell monolayers.
2003. Regulation of short-chain fatty acid production.