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Can Butyrate Supplements Improve Gut Health?

Written by Dr. Michael Ruscio, DC on May 1,

Written by Dr. Michael Ruscio, DC on May 1, — Reviewed by Hannah Wright

• What Is Butyrate?|
• What Butyrate Supplementation Can (And Can’t) Do|
• Butyrate Foods|
• The Verdict on Butyrate|
• What Works for Gut Health|

Butyrate has become a popular term in the world of gut health. Butyrate supplements are often marketed as solutions for gut issues, based on their potential benefits for the digestive system.

But does research back the benefits of butyrate supplements? Let’s take a look at butyrate, its functions, and whether upping your intake by taking supplemental butyrate will deliver on its promises.

What Is Butyrate?

Butyrate (butyric acid) is a short-chain fatty acid (SCFA). That means it’s a type of “good fat,” though it’s not widely found in food. Butter is the best food source, but most of the butyrate in our bodies is produced by bacteria in the bowels 1.

Beneficial gut bacteria in the colon ferment (break down) fiber and carbohydrates—prebiotics like resistant starch—that the gastrointestinal tract can’t digest. This fermentation process makes SCFAs as byproducts. Of these, butyrate is the most well-known, but other common SCFAs include propionate and acetate.

If you’re into the scientific details (like I am), some of the main bacteria responsible for producing butyrate—accounting for about 5–10% of bacteria in the human gut—include 2:

• Faecalibacterium prausnitzii 
• Eubacterium rectale 

Why We Like Butyrate

Butyrate-producing bacteria are key to gut health. The butyrate they make helps block harmful microbes from taking hold by keeping the gut environment low in oxygen, which harmful bacteria like Salmonella and E. coli need 3. 

Butyrate also fuels gut cells and triggers the production of natural germ-fighting compounds like cathelicidins and reuterin. These substances help keep the balance of good microbes in check and prevent infections 3.

Can Probiotics Boost Butyrate?

A popular theory is that taking probiotics will increase butyrate levels and improve gut health. But the research we have so far doesn’t strongly support that. Instead, studies suggest that probiotics may increase butyrate levels a little, but not enough to be meaningful 4 5 6. 

What Butyrate Supplementation Can (And Can’t) Do

Since the jury is still out on the benefits of supplementing with probiotics that make butyrate, what about supplementing with butyrate directly? Let’s break down where butyrate supplements (aka sodium butyrate) seem to provide benefit—and where they may be less than helpful. 

Potential Benefits of Butyrate Supplements

They may improve weight and metabolic health.

A randomized controlled trial (gold standard of human studies) found that people with obesity who took sodium butyrate supplements for eight weeks had greater reductions in weight, BMI, waist size, blood sugar, and “bad” (LDL) cholesterol than those who took a placebo 7.

They may reduce symptoms of ulcerative colitis.

A randomized controlled trial showed that people with active ulcerative colitis—an inflammatory bowel disease (IBD)—who took sodium butyrate supplements for 12 weeks had lower inflammation, a healthier circadian rhythm, and better sleep and quality of life than those who took a placebo 8.

Another trial supported these findings: It found that sodium butyrate supplements can increase gut bacteria that produce anti-inflammatory SCFAs, which may reduce inflammation and improve quality of life for people with IBD 9.

They may support a healthier gut microbiome.

Randomized controlled trials show that sodium butyrate supplements can increase the levels of beneficial gut microbes such as Akkermansia muciniphila, Butyricicoccus, and Lachnospiraceae 9 10.

They may relieve symptoms of IBS.

A randomized controlled trial involving 60 patients with irritable bowel syndrome (IBS) found that those who took sodium butyrate for 12 weeks had less abdominal pain, constipation, and pain during bowel movements than those who took a placebo 11.

They may help reduce episodes of diverticulitis.

A randomized controlled trial found that diverticulosis patients who took sodium butyrate for 12 months had fewer diverticulitis episodes (acutely inflamed pouches in the intestine) and better quality of life than those who took a placebo 12.

They may protect against traveler’s diarrhea.

A randomized controlled trial found that travellers who took sodium butyrate and other SCFAs for three days before their trip—and while traveling—had fewer occurrences of traveller’s diarrhea than those who took a placebo 13.

Note that all these potential benefits are supported by well-designed studies, but they’re pretty small and sparse. That means we don’t yet have a large body of evidence showing that butyrate supplements are especially beneficial.

Potential Drawbacks of Butyrate Supplements

They may raise cholesterol and insulin in type 2 diabetes.

A randomized controlled trial showed that people with type 2 diabetes who took sodium butyrate for six weeks had lower blood pressure and blood sugar after meals, but they also had higher cholesterol and insulin compared to those who took a placebo. Though we need more studies to be sure, in this study butyrate supplements weren’t clearly better than placebo—in some ways they may have been worse 14.

Elevated butyrate is linked to worse metabolic health in some people.

An observational (data comparison) study found that people with higher butyrate levels in their poop samples were significantly associated with 15: 

• Obesity
• High blood pressure
• Poor metabolic health (including elevated cholesterol, triglycerides, and blood sugar)
• Increased gut permeability (aka a leaky gut)
• An imbalance in gut bacteria (gut dysbiosis) 

Note that this observational study cannot tell us whether:

• Elevated butyrate (from supplements or otherwise) can cause these issues
• These issues can cause elevated butyrate 
• Elevated butyrate and these issues occur together for some other reason 

Some researchers believe that butyrate may contribute to obesity, but until we understand how it works, we can’t make that call 16.

Foods High in Butyrate

Because the research on supplementation is mixed, it might be better to simply get your butyrate the old-fashioned way—through your diet—before investing in a butyrate supplement. 

As I mentioned earlier, butyrate isn’t found directly in food—instead, your gut bacteria make it by fermenting (breaking down) prebiotic fibers, particularly resistant starch. Here are some foods that are great sources of resistant starch: 

• Cooked potatoes*
• Green bananas
• Oats
• Legumes
• Rice*

*Tip for increasing resistant starch in potatoes and rice: Cooked and then thoroughly cooled rice and potatoes (such as leftovers) have more resistant starch than when they’re freshly prepared. 

Additionally, eating a variety of fruits and vegetables rich in fermentable fibers can encourage a healthy population of butyrate-producing bacteria in your gut. Some examples include:

• Onions
• Garlic
• Asparagus
• Apples

The Verdict on Butyrate

What does all this mean? There’s no simple equation that says high butyrate equals good gut health and low butyrate equals poor gut health.

In some cases, high butyrate levels might actually signal gut problems, like inflammation or a leaky gut 17 18. 

What’s more, people with digestive issues might hear that butyrate is great and start loading up on fiber and prebiotic supplements to boost it—thinking it will help. But that can backfire.

Although a high-fiber diet is good for a healthy gut, it can make symptoms worse for people with sensitive guts or existing problems, like bloating or IBS.

So, What Does Work for Gut Health?

A Low FODMAP Diet 

Research shows that for many people with gut issues, particularly IBS, a low FODMAP diet (which restricts certain fermentable carbs and their fibers), can significantly reduce symptoms and improve gut health. This is true even though a low FODMAP diet can reduce the diversity of gut bacteria and how much butyrate they produce 19 20. 

So, although eating a high-fiber diet (which is also high in FODMAPs) might sound ideal in theory, real-world clinical evidence supports limiting certain fibers for those with sensitive or compromised guts. For example, an umbrella meta-analysis (a study of many meta-analyses) found that a low FODMAP diet can improve stool consistency, frequency, overall gut discomfort, and quality of life in people with IBS 21.

We have found this to be true in the clinic. After our clients follow a temporary low FODMAP diet (while taking probiotics and building a gut-supportive lifestyle) for 4–6 weeks, they start to tolerate foods that certain bacteria can use to make butyrate. 

Every step—starting with this gentle diet and adding in probiotics (more on that next)—helps build a healthier gut, which becomes more capable of processing a diverse diet that feeds butyrate-producing bacteria.

Probiotics (Not Butyrate Supplements) Help Tackle Gut Issues

Although the evidence for probiotics and butyrate supplements boosting butyrate levels is inconsistent, the research on the benefits of probiotics for gut problems is pretty solid. 

Before experimenting with butyrate supplements for gut health, we recommend that our clients who struggle with inflammation, gut dysbiosis, and other gut issues take a well-formulated broad-spectrum probiotic supplement. 

Why? Extensive research shows that probiotics can:

• Help to correct imbalances in the gut microbiome 22 
• Fight pathogenic (harmful) bacteria and the toxins they produce 23 24
• Reduce the gut inflammation behind many gut conditions 25
• Reduce gut hyperpermeability (leaky gut) 26

To choose a quality probiotic, look for one that is:

• Manufactured to meet Good Manufacturing Practices standards (has the GMP stamp)
• Tested for purity and quality by a third party
• Absent of common allergens
• Highly potent (has tens of billions of CFUs)
• Broad spectrum (containing more than one species of bacteria)

The Bottom Line 

Butyrate undoubtedly plays an important role in gut health. For people with a healthy gut, eating a varied diet rich in plant fibers and prebiotics is usually enough to support natural butyrate production—no need for a butyrate supplement.

However, for those with gut problems like IBS, research shows that reducing fermentable carbs and fiber with a low FODMAP diet—while using probiotics—can help calm the gut. This makes it easier later on to handle a more varied diet that feeds the good bacteria that make butyrate. 

If you’re looking for more gut health support, you can check out my book, Healthy Gut, Healthy You, which has a comprehensive step-by-step plan for gut healing. Or, for more individualized healthcare support, please reach out and request a consultation.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.

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