Did you know that our overall health is largely determined by the condition of our gut? The gut is a dynamic ecosystem containing trillions of microbes, collectively known as the gut microbiome or microbiota. The gut microbiota ferments the ingested non-digestible substrate like dietary fibres that results in the production of short-chain fatty acids (SCFAs) i.e. acetate, propionate, butyrate and gases. SCFAs are major metabolites produced following fermentation and particularly help protect the gut from inflammation, maintain gut integrity and facilitate nutrient absorption1. Overall, the gut microbiome plays a crucial role in maintaining digestive health, immune health, production of nutrients, supports the body’s ability of detoxification and protection against pathogens2.
Hence, these SCFAs generated by the beneficial bacteria in the gut are necessary for our overall health. Let us understand more about them.
The Role of Prebiotics in Gut Health and SCFA Production
Prebiotics are “substrate that are selectively utilized by host microorganisms conferring a health benefit3”. Prebiotics have emerged as a key modulator of complex microbial community as gut microbiota has an ability to ferment these substrates to various beneficial metabolites like SCFAs4.
SCFAs can act as a source of energy absorbed through the colon mucosa. In addition to being an energy source, SCFAs have been shown to have many essential physiological functions, including maintaining luminal pH, inhibiting pathogen growth, influencing intestinal motility, and hence providing numerous health benefits to host4.
SCFAs and Digestive Health
SCFAs play an important role in regulating intestinal energy metabolism and maintaining the homeostasis of the intestinal environment, regulates inflammation, maintains gut integrity and supports healthy gut flora5. Acetate, propionate, and butyrate are the most frequent SCFAs produced as metabolites post fermentation in the stomach. Propionic acid or propionate is mainly responsible for production of glucose in the liver and small intestine, reduces hepatic cholesterol synthesis, improves fat metabolism, and has anti-inflammatory, antibacterial, and gut-protective properties. Acetic acid or acetate is crucial for energy production and lipid synthesis; butyric acid or butyrate is the primary energy source for cells that line the colon6,7. Think of SCFAs as the fuel your gut cells require to survive and function properly.
How to Boost SCFA Production
Enhancing SCFAs production starts with including fibre-rich foods in your diet. Foods like garlic, onions, bananas, asparagus, and whole grains serve as prebiotics that feed the beneficial bacteria in your gut.8,9 Fermented foods such as yoghurt, kefir, kimchi and sauerkraut can further support the microbiome as they contain probiotics and hence increases the number of beneficial bacteria in the gut.10 More often than not, our diet lacks the necessary fibre; thus, it becomes necessary to incorporate a prebiotic supplement. One such prebiotic supplement that can be safely included in one’s diet for numerous health benefits is Fructooligosaccharides (FOS)11.
SCFAs play a crucial role in maintaining optimal digestive health. Supporting the gut microbiome with a fiber-rich diet and prebiotic supplements can help increase SCFA production, leading to better digestion, reduced inflammation, and a stronger immune system. Take care of your gut, and your entire body will benefit.
Prioritizing gut health leads to a healthier, more balanced life.
References:
- Akhtar et al. Gut microbiota-derived short chain fatty acids are potential mediators in gut inflammation. Anim Nutr, 2021 Dec; 29(8):350-360.
- Jung Wu H and Wu E et al. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan 1;3(1):4–14.
- ISAPP definition of Prebiotics – https://isappscience.org/for-scientists/resources/prebiotics/
- Yoo S et al. The Role of Prebiotics in Modulating Gut Microbiota: Implications for Human Health. Int J Mol Sci. 2024 Apr 29;25(9):4834.
- Du Y et al. The Role of Short Chain Fatty Acids in Inflammation and Body Health. Int J Mol Sci. 2024 Jul 5;25(13):7379.
- Shin Y, Han S, Kwon J, et al. Roles of Short-Chain Fatty Acids in Inflammatory Bowel Disease. Nutrients. 2023;15(20):4466. Published 2023 Oct 21. doi:10.3390/nu15204466
- Akhtar M, Chen Y, Ma Z, et al. Gut microbiota-derived short chain fatty acids are potential mediators in gut inflammation. Anim Nutr. 2021; 8:350-360. Published 2021 Dec 29.
- Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. Published 2019 Mar 9. doi:10.3390/foods8030092
- Oluwatobi Victoria Obayomi, Abiola Folakemi Olaniran, Stephen Olugbemiga Owa. Unveiling the role of functional foods with emphasis on prebiotics and probiotics in human health: A review. Journal of functional foods. 2024; 119:106337-106337.
- Syngai GG, Gopi R, Bharali R, Dey S, Lakshmanan GM, Ahmed G. Probiotics – the versatile functional food ingredients. J Food Sci Technol. 2016;53(2):921-933. doi:10.1007/s13197-015-2011-0
- Dou Y, Yu X, Luo Y, Chen B, Ma D, Zhu J. Effect of Fructooligosaccharides Supplementation on the Gut Microbiota in Human: A Systematic Review and Meta-Analysis. Nutrients. 2022;14(16):3298. Published 2022 Aug 12. doi:10.3390/nu14163298
