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Butyrate-rich foods include fiber-rich sources like legumes, whole grains, fruits and vegetables, and more.

How to Incorporate Butyrate-Rich Foods Into Your Diet

Article Summary

  • The best way to enhance butyrate levels in the gut is by introducing fiber-rich food in your diet.
  • Not every individual can tolerate the amount of fiber required to produce the necessary quantity of butyrate for optimal gut functions.  
  • A butyric acid supplement could offer an easy and effective way to support gut health.*

Butyrate, a short-chain fatty acid, has recently gained significant attention for its potential role in supporting gastrointestinal health.* Butyrate, propionate, and acetate are some of the key organic acids produced in the lower intestinal tract, the result of bacterial fermentation of undigested dietary fibers and resistant starch, and to some extent, dietary and endogenous proteins.

Several studies highlight the role of butyrate in modulating immune function and supporting a healthy inflammatory response in the gastrointestinal tract.* Furthermore, there is growing evidence of butyrate’s beneficial effect on modulating brain function through the gut-brain axis.* 

Low dietary fiber intake can limit the gut’s production of short-chain fatty acids, including butyrate, which can adversely affect local and systemic GI inflammatory responses. That’s why it‘s important to have a diet full of butyrate-rich foods. Incorporating a butyrate supplement is an effective alternative to supporting a healthy gut microbiota.* 

How to Incorporate a Diet of Butyrate-Rich Foods

The colonic microbiota is one of the body’s most metabolically active areas. Short-chain fatty acids contribute up to 60-70% of the energy required by colonic epithelial cells and 5-15% of the human body’s total caloric requirements. 

Although butyrate is the least abundant short-chain fatty acid produced in the body, it is a major energy source for colonocytes.* Because the presence of undigested dietary fiber in the intestine and the production of butyrate are closely associated, it’s important to include high-fiber foods and butyrate-rich foods in your diet.   

Fiber is defined as a complex mixture of dietary residues, primarily carbohydrates that are not digested or absorbed by the small intestine but are used instead as a food source by the colonic microbiota. The USDA recommends a daily dietary fiber intake of 25 grams for women and 38 grams for men. This includes non-starch polysaccharides, non-digestible oligosaccharides, and resistant starch.

Butyrate-Rich Foods To Add to Your Diet
One of the best sources of resistant starch, raw, dried legumes contain 20-30% resistant starch by weight. Beans, peas, and lentils are also good sources of galactooligosaccharides. 
Whole Grains Oats, cooked and cooled rice, quinoa, wheat, rye,
and other whole grains are good sources of resistant starch.
Fruits & Vegetables
Fruits like watermelon, pear, blueberries, mulberries, red currants, raspberries, and figs are rich in oligosaccharides. Plantains, green bananas, and cooked, cooled potatoes are good sources of resistant starch. White onions, green cabbage, red cabbage, scallions, leeks, garlic, broccoli, and kale are also high in oligosaccharides. 
Nuts & Seeds

Chia seeds, almonds, pistachios,
and sunflower kernels are rich
in dietary fiber.
Dairy Products
Moderate dairy intake: The lactic acid bacteria in foods like butter and parmesan cheese help break down milk fats and produce short-chain fatty acids, including butyrate. 

A well-balanced diet comprising these fiber-rich components promotes a healthy gastrointestinal environment. However, not every individual can tolerate the amount of fiber needed to produce the required quantity of butyrate for optimal gut function. Therefore, a butyrate supplement can be an easy, effective way to fill any nutritional gaps and increase butyric acid levels.*    

Butyrate Supplementation Promotes Gut Health*

When considering butyrate supplementation, it is worth noting that not all nutritional supplements are alike. The efficacy of a butyrate supplement depends on whether it is formulated to optimize the bioavailability of the active ingredient, thus leading to enhanced absorption and augmenting the gut’s butyric acid level.*     

ProButyrate®, a Tesseract formula, is specially designed to restore balance and stabilize the gut microbiome.* The revolutionary CyLoc® - DexKey® nutrient delivery technology isolates and encases individual molecules of butyric acid to ensure their palatability and optimal absorption throughout the GI tract, one molecule at a time.* The hypoallergenic formula yields overall positive health benefits and helps you take control of your gut health every day.*    

The power of Tesseract supplements lies in enhancing palatability, maximizing bioavailability and absorption, and micro-dosing of multiple nutrients in a single, highly effective capsule. Visit our website for more information about how Tesseract’s products can help support your gastrointestinal health.*

Works Cited

1 ​​Tan J, McKenzie C, Potamitis M, et al. Adv Immunol. 2014;121:91-119. doi: 10.1016/B978-0-12-800100-4.00003-9. PMID: 24388214.

Al Czap, Founder | Tesseract

Al Czap has more than four decades of professional experience in preventative medicine. He founded Thorne Research in 1984 (sold in 2010) and he published Alternative Medicine Review for 17 years beginning in 1996. AMR was a highly acclaimed, peer-reviewed, and indexed medical journal. Al was the first to recognize the need for hypoallergenic ingredients and to devise methods of manufacture for and delivery of hypoallergenic products to underserved patient populations. His work has greatly impacted those with impaired immune and digestive systems and compromised health due to environmental exposures.

The advanced formulations based on our revolutionary, patented, and patent-pending technology are only available through Tesseract. No other medical, pharmaceutical, or supplement company is licensed to utilize our proprietary technology.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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