Short-Chain Fatty Acids in the Gut
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Most microbiome tests analyze levels of short-chain fatty acids (SCFAs) in the gut. Adequate amounts of SCFAs, especially butyrate, play an important role in maintaining healthy gut function. In fact, SCFAs are the main source of nourishment for the cells lining the colon.
SCFAs are produced as the good bacteria in the colon feed on the fiber and other non-digestible carbohydrates you eat. This fuel keeps the cells that line the gut healthy and strong. Increased levels of SCFAs have been associated with lower inflammation in the gut and may even decrease the risk of certain digestive disorders, such as colon cancer.
There are two ways to increase the production of SCFAs:
1. Increase your intake of fiber.
Some examples include:
- Quinoa
- Raspberries
- Kiwifruit
- Chia seeds
- Flax seed
2. Include a variety of food that is high in resistant starch.
Resistant starch is a type of starch found in ordinary foods that earns its name from the fact that it is resistant to digestion. This means that it passes into the large intestine where it is fermented by the gut flora, which then produces SCFAs and nourishment for the gut lining.
Some examples include:
- Green bananas (try adding to a smoothie)
- Potatoes (allow to cool before eating to incr. resistant starch content)
- Steel-cut oats
- Plantains
- Pearl Barley