What are Short Chain Fatty Acids?

What Are SCFAs and How Can We Naturally Boost Them for Better Gut and Whole-Body Health?

When we think of gut health, probiotics often steal the spotlight. But behind the scenes, there’s a powerful group of tiny compounds doing a lot of the heavy lifting—short-chain fatty acids, or SCFAs. These natural byproducts of digestion are critical for keeping your gut, immune system, metabolism, and even mental health in balance.

So, what exactly are SCFAs, and how can we naturally increase them to support our health? \

What Are Short-Chain Fatty Acids (SCFAs)?

SCFAs are fatty acids with fewer than six carbon atoms, produced when beneficial gut bacteria ferment dietary fibers and resistant starches in the colon. The three primary SCFAs are:

• Acetate – the most abundant, involved in cholesterol metabolism and appetite regulation.

• Propionate – supports glucose production in the liver and has anti-inflammatory effects.

• Butyrate – perhaps the most important, as it serves as the main fuel source for colon cells and helps maintain the integrity of the gut lining.

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Together, SCFAs play key roles in:

• Reducing gut inflammation

• Enhancing immune tolerance

• Regulating blood sugar and insulin sensitivity

• Protecting against leaky gut

• Supporting mood through the gut-brain axis

  
  

SCFAs and Whole-Body Health

Research shows that low SCFA levels are associated with a variety of chronic health conditions including IBS, type 2 diabetes, autoimmune disorders, and even anxiety or depression. That’s because SCFAs help reduce systemic inflammation and support the gut barrier, preventing unwanted substances from entering the bloodstream.

They also promote the growth of important anti-inflammatory bacteria like Faecalibacterium prausnitzii and Roseburia spp., while suppressing pathogenic organisms.

How Can We Increase SCFAs Naturally?

The good news? Our daily food choices have a profound effect on SCFA production. Here are evidence-backed ways to boost your levels:

1. Eat More Soluble Fibre

Soluble fibers are fermented in the colon to create SCFAs. Sources include:

• Oats

• Psyllium husk

• Ground flaxseed

• Apples (especially pectin-rich skin)

• Sweet potatoes

• Legumes (lentils, chickpeas)

  
  

A naturopathic tip: Start slowly with high-fiber foods and ensure adequate hydration to avoid bloating.

2. Include Resistant Starches

These special carbs “resist” digestion and feed gut microbes. Good sources are:

• Cooked and cooled potatoes or rice

• Green bananas

• Cooked lentils and beans

• Tapioca starch

• Raw oats

Resistant starch is especially helpful in promoting butyrate production, the SCFA most important for gut lining integrity.

3. Enjoy Polyphenol-Rich Foods

Polyphenols found in berries, green tea, olive oil, and cacao help feed SCFA-producing bacteria and improve their growth.

Try this: Add blueberries and a sprinkle of cacao nibs to your morning oats for a double SCFA boost.

4. Consider Prebiotics and Select Probiotics

Prebiotic supplements (like inulin or partially hydrolyzed guar gum) can help encourage SCFA production. Some probiotic strains—like Bifidobacterium adolescentis, Lactobacillus plantarum, and Clostridium butyricum—have also been shown to enhance SCFA output.

Always speak with your naturopath before beginning any new supplements.

5. Cut Back on Ultra-Processed Foods

Low-fiber, high-sugar diets deplete SCFA-producing microbes and increase inflammatory species. Even small dietary changes, like swapping white bread for wholegrain sourdough, can make a meaningful difference.

Final Thoughts from a Naturopathic Perspective

SCFAs are a cornerstone of gut health, and by extension, whole-body health. By feeding the beneficial microbes in your gut with the right kinds of fiber and natural compounds, you can support your immune system, reduce inflammation, balance your mood, and improve your energy.

In clinic, we often assess SCFA levels through advanced stool testing and create tailored nutrition and lifestyle plans to restore microbial balance. If you're curious about your gut health or struggling with digestive or inflammatory symptoms please use the contact me page to get in touch or book a FREE compatibility call today.