Its believed short-chain fatty acids (SCFAs) play important roles in helping keep you healthy and preventing diseases.
This article explores the potential health benefits of short-chain fatty acids.
These bacteria and other microorganisms make up your gutmicrobiome, also calledgut flora.
Verywell / Getty Images
In recent years, researchers have been exploring the effects of the gut microbiome on health.
Theyve found that SCFAs play an important role in health and disease prevention.
The different lengths change how the body absorbs and uses nutrients.
Fiber comes from plant-based foods, like fruits, vegetables, beans, and legumes.
It gives plants its structure and binds the food together.
However, the bacteria in the gut can break down and ferment some types of fiber.
Soluble fiberdissolves in water and forms a gel-like consistency.
It helps stool move through the digestive system easier and may improve blood sugar andcholesterol levels.
Insoluble fiberdoesnt dissolve in water.
It still attracts water and adds bulk to stool.
Many plant foods contain a mix of soluble and insoluble fibers.
A healthy diet should include both types of fiber.
Below are some of the known health benefits of SCFAs.
The two forms of IBD areCrohns diseaseandulcerative colitis.
So, SCFAs may be important for preventing IBD and balancing the gut flora for people with IBD.
Reduce Diarrhea
SCFAs may help prevent and ease digestive symptoms like diarrhea.
It is believed that SCFA acetate may help people lose weight and support healthy weight maintenance.
Acetate may be able to regulate hormones (like GLP-1), increase metabolism, and lower appetite.
Its also believed that the conversion of fiber into SCFAs helps support heart health.
Most studies conducted so far show the positive influence of SCFAs on animal health.
However, most Americans only eat about 50% of the daily recommended amount of fiber.
Fiber supplements are available.
These help bulk up your stool, but its unclear if they provide the other health benefits of fiber.
Aim for meeting your daily fiber needs from whole foods.
You could take supplements for short-chain fatty acids and may see benefits to your health.
Summary
Short-chain fatty acids (SCFAs) are produced when gut bacteria ferment dietary fiber.
The gut bacteria primarily produce three types of SCFAs, including acetate, butyrate, and propionate.
A few high-fiber foods include nuts, beans, avocados, apples, oats, and berries.
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Published 2023 Oct 11. doi:10.3390/ijms242015094
Department of Agriculture.FoodData Central.
