Butyrate is a health promoting Short Chain Fatty Acid (SCFA) produced by these bacteria when they digest certain types of fibre and Resistant Starch (RS) – that is starch that resists our own digestive process and arrives intact in the colon to provide food for the bacteria living there. Butyrate strengthens the gut barrier, is anti-inflammatory, has a stabilizing effect on your blood sugar, helps protect your brain from damaging inflammation, supports a healthy immune response, and is the main source of fuel for the cells lining the colon.
Its a VERY valuable item - you want lots of it in your gut.
Symptoms accompanying low Butyrate
- Wind, bloating & leaky gut
- Brain Fog
- Mood swings
What foods do you need to eat to feed your butyrate producing bacteria?
As we all know what you feed grows in population, and what you starve dies out, and since Butyrate is so good for us, we naturally want to increase the population of bacteria that produce it. So where can we get the resistant starch they love to eat? As it turns out there are a number of sources:
RS type 1 is found in seeds & nuts, grains & legumes eg overnight oats soaked in almond milk
RS type 2 is the high amylose starch in green bananas and plantains
RS type 3 is found in carbohydrates which have been cooked then cooled eg cold baked potatoes, rice, peas
Food sources of Prebiotic Fibre
1. Chicory Root
Used to make a coffee substitute, about half of it is the prebiotic fibre Inulin
2. Dandelion Greens
Contain 4 grams of fibre per 100-grams, most of which is Inulin
3. Jerusalem Artichoke
Has 2 grams of fibre per 100 grams, about ¾ of which comes from Inulin
4. Garlic & Onions
10% of their fibre comes from Inulin, and 5% from the prebiotic fructooligosaccharides (FOS).
Contain around 15% Inulin
Inulin of about 3 grams per 100-grams
7. Barley & Oats
Give approx 5 grams of the prebiotic fibre beta-glucan per 100-grams, in addition to resistant starch
8. Apples and Pears, Blackberries, Raspberries and Blueberries
All contain 2 – 4g fibre per 100g
Have about 30% soluble, and 70% insoluble fibre which bulks the stool
When you want to improve the composition of your Microbiome, and access the good health & vitality it gives you,
call Sunshine Coast Nutritionist and Kinesiologist Karen Emans on 0408 748532