What is Butyrate: The Ultimate Guide To Understanding Its Gut Health Benefits

If you’re looking to up your health game, optimising gut health is an excellent place to start. A healthy gut boosts immunity, reduces inflammation and has even been linked to improving mental health.

So it’s no surprise that Butyrate, a compound produced by healthy gut bacteria, is gaining popularity as a critical player in gut health.

In this blog post, we’ll delve into what is Butyrate, its benefits, and how to increase your levels of butyrate to improve gut health.

Understanding Butyrate

Butyrate is a short-chain fatty acid (SCFA) produced naturally by the bacteria in our gut when they break down foods rich in fibers. The primary role of butyrate in the gut is to keep the cell’s lining our digestive tract healthy.

Apart from keeping our gut healthy, butyrate has been linked to better cognitive function, lower rates of insulin resistance, and even a reduced risk of certain cancers, making it a vital element of our overall health.

And because butyrate is produced in the colon by bacteria, this means anything that affects gut bacteria can also influence butyrate levels and vice versa. Consumption of a diet high in fiber, particularly from fruits, vegetables, and whole grains, has been associated with increased production of butyrate.

On the contrary, a diet low in fiber and high in processed foods has been linked to low butyrate levels. Also, the use of antibiotics and other medications that disrupt gut bacteria can negatively impact butyrate production.

This also means that if you have gut health issues such as SIBO or can’t eat fiber, starches or prebiotics for any other reasons, this also puts you at risk of being low in butyrate.

If this is you, supplementing with butyrate might be the best option. We recommend Tributyrin-X.

But… if you don’t have complex gut issues (like SIBO), there are various ways to increase your butyrate production naturally. But more on this later on.

How is Butyrate Produced By The Body?

Butyrate is a postbiotic formed by bacteria in the large intestine that eats resistant starch and fiber. Once the bacteria feed on resistance starch and fiber, it produces butyrate which is then absorbed by the lining of our gut.

Butyrate is produced through a process involving the fermentation of dietary fiber by the gut microbiota, specifically by bacteria residing within the colon. This process begins when fiber-rich foods are consumed, such as whole grains, legumes, fruits, and vegetables. As these foods pass through the digestive system, they remain relatively intact until they reach the colon (unless you have SIBO…in which case they’ll cause fermention in the small intestine, with all the unpleasant symptoms that go with this).

In the colon, the bacteria will then break down the fiber. This involves the conversion of complex carbohydrates, such as cellulose, hemicellulose, and resistant starches, into short-chain fatty acids (SCFAs), including butyrate, acetate, and propionate. Butyrate is the primary energy source for colonocytes, the cells lining the colon, and plays a vital role in maintaining intestinal health.

The produced SCFAs are then absorbed by the colonocytes and transported to various tissues and organs throughout the body, where they assist in a range of physiological effects.

How Does Butyrate Help?

  • Critical for tight junctions (and avoiding leaky gut)
  • Supports mucus pathways
  • Enhances gut-brain connection
  • Regulates immune function and inflammation
  • Gut motility and transient times
  • Healthy gene expression
  • Regulating energy metabolism (may reduce overeating)
  • Stabilize and encourage a healthy microbiome
  • Protects against alcohol damage in the gut

Benefits of Butyrate-producing Bacteria

Reduced Risk of Chronic Diseases

Butyrate-producing bacteria can also help to reduce the risk of certain chronic diseases such as type 2 diabetes, cardiovascular disease and obesity. This makes butyrate one of the most important short chain fatty acids that the body should not be lacking of.

Reduces the Impact of Infections

Butyrate producing bacteria can also help to reduce the severity or impact of an infection. Butyrate has been shown to have anti-inflammatory properties which can help to prevent certain life-threatening infections from bacteria, viruses and parasites.

Prevents Leaky Gut Syndrome

Butyrate helps to strengthen the lining of the gut, sealing off the tight junctions that are often disrupted in leaky gut syndrome. This helps to support healthy digestion by preventing toxins and bacteria from passing through the gut wall and entering the bloodstream. Additionally, butyrate can help to balance the gut microbiome, promoting the growth of beneficial bacteria and decreasing the presence of harmful bacteria.

Helps With Crohn’s Disease

Butyrate has been found to help reduce inflammation in the intestines. This is helpful for Crohn’s disease, as high levels of inflammation can contribute to flare-ups and further damage to the intestinal lining. Butyrate also helps to protect the mucosal cells that line the intestines from further damage caused by inflammation.

Helps Improve Sleep

Butyrate helps your brain relax and helps you get into a deep sleep state. If you don’t have enough Butyrate coming from your gut into your brain, your deep sleep may suffer. Ideally, you want to get more than 40 minutes of deep sleep a night. It has been shown that Tributyrin-X can help you sleep more deeply, for longer

Provides Other Helpful Benefits

You may be wondering what are some other benefits of butyrate. Well, butyrate has also been linked to improved mental health since it helps to reduce inflammation in the body. Inflammation has been linked to depression and anxiety, so reducing it can have an overall calming effect on mood. Additionally, butyrate can help with weight loss by promoting healthy gut bacteria balance and improving digestion. This allows your body to absorb more nutrients from the food you eat, which can help with weight loss.

How to Increase Butyrate?

Eat More Butter!

The main food source of butyrate is… grass-fed butter. That’s actually where it’s name comes from. Cheese (if you’re not dairy intolerant!) is also a source of butyrate.

Fiber Rich Foods

To support a healthy gut microbiome, eat more foods that are rich in fiber, such as high FODMAP vegetables, fruits, legumes and grains.

Hint: a low FODMAP diet can lead to low butyrate levels. If you have to be on a low FODMAP diet to feel your best, then supplementing with butyrate might be the best option of you. We recommend Tributyrin-X.

Butyrate Supplements

There are many butyrate supplements available on the market, but it’s important to do your research, as they are not all equal.

We recommend Tributyrin-X™, the world’s most advanced butyrate technology.

Tributyrin-X™ is the best solution for butyrate supplementation because it’s packed with the most advanced technology no other butyrate supplement on the market can offer you:

  • 99.9% Pure Liquid Tributyrin – Professional Grade
  • Most Bioavailable Butyrate Type (tributyrin)
  • Revolutionary Patent-Pending PXRcap™ Softgel Delivery System
  • Non-GMO, Gluten-Free, Lactose-Free,
  • No Fillers, No Sterates, No Silicon Dioxide, No Charcoal
  • No smells, no burps, easy-to-swallow gel capsules

Tributyrin X Front

Vegetables and Fruits to Increase Butyrate Production

Here are some fruits and vegetables that can feed you gut bacteria and increase butyrate production.

  • Avocados
  • Cauliflower
  • Apples
  • Bananas
  • Broccoli
  • Green beans
  • Asparagus
  • Artichokes
  • Coconut

Side Effects of Eating Foods That Increase Butyrate Production

Whilst many people can reap the benefits of eating high fiber foods, for some people, eating fiber can cause unpleasant symptoms and even lead to severe reactions. This is especially true if you have SIBO, gut dysbiosis (after taking antibiotics for instance), IBS, IBD or any other complex gut issue. This is because some people can’t tolerate the effects of the bacterial fermentation process.

Flatulence, Belching and Abdominal Discomfort

The most commmon side effects of eating more fiber include: gas, bloating, flatulence, belching, abdominal discomfort, distension, cramping, etc. When foods rich in fiber reaches the gut, colonic bacteria feed off of these foods to produce butyrate, which may result in gas and bloating. While this is a normal and natural process, for some people it can be too extreme, in which case supplementing with butyrate is a better option.

How Do I know If I Lack Butyrate?

If you have gut issues and can’t eat fiber/high FODMAP foods, you’re most likely low in butyrate.

Other symptoms may include poor concentration, poor sleep, digestive issues such as diarrhoea, leaky gut, and bloating. You can also do a stool test to check your SCFA levels.


In conclusion, butyrate is an essential element in gut health and overall health that you should pay attention to. Low butyrate levels have been linked to various health issues, making it crucial to optimise production by increasing your intake of foods that are rich in fiber.

Moreover, butyrate supplements, when used appropriately, might be an excellent option. Prioritizing butyrate can help improve your gut health and lower your risk of several health problems. So start boosting your butyrate levels today!


What are short chain fatty acids?

Short chain fatty acids (SCFAs) are fatty acids that have six or fewer carbon atoms. SCFAs are produced through the microbial fermentation of dietary fiber in the colon. The most common SCFAs are acetate, propionate and butyrate, which make up 95% of the total SCFAs in the human body.

Should I opt for Sodium Butyrate or Calcium Magnesium Butyrate?

Both are good options. However, we believe that Tributryin-X offers superior benefits.

What butyrate supplements do you recommend?

Tributyrin-X™ is the best solution for butyrate supplementation because it’s packed with the most advanced technology and that no other butyrate supplement on the market can offer you the following.

What are Gut hormones and Intestinal epithelial cells?

Gut hormones, also known as gastrointestinal hormones, play an essential role in regulating various digestive processes, such as the absorption of nutrients, digestion, secretion and more. Some well-known gut hormones include gastrin, secretin, cholecystokinin (CCK), and ghrelin.

On the other hand, intestinal epithelial cells described in the article Intestinal epithelial cells: at the interface of the microbiota and mucosal immunity from the Wiley Online Library, form the inner lining of the intestinal epithelium and play a crucial role in maintaining the integrity of this intestinal barrier between the body and the microbiota.

As mentioned by Nature in one of their articles on their site, titled, Roles of intestinal epithelial cells in the maintenance of gut homeostasis, these cells “…greatly contribute to the maintenance of the symbiotic relationship between gut microbiota and the host by constructing mucosal barriers, secreting various immunological mediators and delivering bacterial antigens.”

Can Butyrate cure IBS?

While butyrate may not be a definitive cure for Irritable Bowel Syndrome (IBS), it has been shown to alleviate some of its symptoms. It’s especially helpful for IBS-D.

Studies have indicated that butyrate could be beneficial for individuals with IBS by improving gut barrier function and reducing inflammation in the intestinal lining. Consequently, incorporating butyrate-producing foods or supplements into the diet may provide relief for some individuals with IBS. However, it is essential to consult with a healthcare professional before making any significant changes to one’s diet or supplement regimen.

Is my gut health connected to my mental health?

Yes, gut health is connected to mental health. Recent research has shown that there is a strong link between the health of your gut and your mental well-being. This connection is known as the gut-brain axis, a complex communication system between the brain and the gastrointestinal tract. Imbalances in gut bacteria, also known as the microbiome, can lead to symptoms of anxiety and depression while maintaining a healthy gut can improve mental health and overall mood.

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