There are innumerable health benefits of short chain fatty acids (SCFAs). The understanding of how SCFAs affect the health of an individual is only recently taken for research and study.
SCFAs play a major role in helping us digest food, absorb nutrients from foods we consume and even help prevent cancer.
We live in a world where an increase in lifestyle diseases and autoimmune diseases have become prevalent. This has led to an increase in diseases such as diabetes, heart disease, and certain types of cancers. Many doctors believe that these conditions are caused by poor digestion, which means that the body doesn’t properly absorb nutrients from the food we eat. This malabsorption of essential nutrients is also causing deficiency diseases.
Somehow all these diseases seem to be stemming from our gut and the gut microbiome that reside in our small and large intestines seem to be the torch bearers of human health.
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What are Short Chain Fatty Acids?
Short Chain Fatty Acids (SCFAs) are organic compounds produced during fermentation in the colon when the gut bacteria break down fermentable fiber. SCFA production increases after we eat foods rich in dietary fibers. These beneficial short chain fatty acids help maintain gut health, boost immunity, improve metabolism, reduce inflammation, and prevent cancer.
The most important benefit of SCFAs is that they are essential nutrients that our bodies cannot produce on their own. They must be obtained through food sources.
Butyrate, propionate, and acetate are three types of SCFAs produced by gut bacteria by breaking down soluble fibers. Each type of SCFA provides different health benefits.
Propionate helps regulate blood glucose levels and improves insulin sensitivity. Propionate may also protect against obesity and diabetes.
Butyrate reduces cholesterol absorption, promotes weight loss, and protects against colorectal cancers. Butyrate also supports healthy brain function.
Acetate lowers triglyceride levels, improves liver function, and boosts energy. Acetate also helps fight off infections and prevents ulcers.
SCFA supplements are now being used to treat a variety of diseases, ranging from ulcerative colitis to Crohn’s disease to autism.
Here are 11 reasons why you should eat foods with soluble fibers that are considered prebiotic foods. Also, consume probiotics, which contain the bacteria that form our gut microbiome.
Gut Function
The human digestive tract contains 100 trillion bacteria, which produce over 500 different compounds called SCFAs. Butyrate is produced primarily by beneficial bacteria in the colon. This compound helps maintain intestinal barrier integrity and stimulates the production of anti-inflammatory cytokines. Butyrate also supports the development of intestinal stem cells, which are responsible for maintaining normal gastrointestinal tissue. Propionate and acetate are also produced by beneficial bacteria in the large intestine. They contribute to the maintenance of epithelial cell differentiation and mucosal integrity.
Immune System
A growing number of studies suggest that SCFAs play a role in regulating the immune response. They stimulate macrophages and dendritic cells to secrete pro-inflammatory cytokines and chemokines. However, they also inhibit the secretion of inflammatory mediators and increase the expression of anti-inflammatory molecules. SCFAs also suppress the proliferation of lymphocytes and induce apoptosis in activated T cells.
Skin and Hair
SCFAs are essential components of sebum, the oily secretions produced by the sebaceous glands. Sebum plays a vital role in protecting our skin from dehydration and bacterial infection. It also protects us from UV radiation damage. Butyrate has been shown to be effective in treating acne and psoriasis. It promotes the formation of new collagen fibers and inhibits the production of enzymes that break down elastin, resulting in smoother, softer skin.
Brain and Nerve Cells
SCFAs are involved in many aspects of neurological functioning. For example, they regulate neurotransmitter release, modulate synaptic plasticity, and influence memory and learning. In addition, they act as antioxidants and protect neurons from oxidative stress.
Bones and Muscle
Butyrate is a short chain fatty acid (SCFA) that has been shown to promote bone health by enhancing calcium uptake and mineralization, stimulating cell growth and differentiation, improving muscle contraction, and increasing metabolism.
Reduce Inflammation
SCFAs have been shown to reduce the activity of NFkB, which plays a key role in inflammatory responses. Additionally, they can decrease IL-8 levels, which trigger the release of neutrophil cells from their reservoirs into the bloodstream. These two factors play a major role in reducing inflammation and the risk of developing cancer.
Heart Disease
Butyric acid (BA) has been shown to reduce cholesterol synthesis and increase HDL cholesterol levels. BA can also improve endothelial function, lower blood pressure, prevent platelet aggregation, and inhibit neutrophil adhesion and migration.
Cancer Prevention
Short chain fatty acids (SCFA) have been studied extensively for their ability to reduce inflammation and promote gut health. Research has found that these compounds can be used therapeutically to treat certain forms of cancer. For instance, studies show that SCFAs can kill colon cancer cells by promoting cell death. In addition, they can prevent the spread of breast cancer and slow the progress of pancreatic cancer. These findings suggest that SCFAs may prove useful in the treatment of many different kinds of malignancies.
Autism
Several studies suggest that children with autism benefit from supplementation with SCFAs. Some researchers believe that this condition is associated with abnormal gut permeability and increased intestinal permeability. Supplementing with SCFAs could restore the protective lining of the intestines and promote healthy gut flora.
Prevents Obesity
Acetate and propionate are two of the Short-chain fatty acids converted by the gut microbiome. The prebiotics we consume travel indigested through our small intestine and reach the large intestine. There, the gut bacteria convert them into acetic acid and propionic acid, respectively.
Both of these molecules then enter the bloodstream and circulate throughout the body. Propionic acid acts as a hormone, promoting satiety and reducing hunger. Meanwhile, acetate increases metabolism and burns calories.
Acetate also improves satiety, ensuring we do not overeat or consume too many calories.
A healthy SCFA level in our bodies ensures that there is balance in the fat cells stored, thereby preventing obesity.
Can Short Chain Fatty Acids help Improve Overall Gut Health Along with Colon Health?
Short chain fatty acids influence overall gut health and colon health by promoting the growth of beneficial bacteria in the gut. These beneficial bacteria play a crucial role in maintaining a healthy digestive system and reducing the risk of inflammatory bowel diseases. Incorporating foods rich in short chain fatty acids can contribute to improved gut and colon health.
Other Benefits
Short chain fatty acids (SCFA) have been shown to be effective against various types of cancer, including colon, breast, prostate, lung, ovarian, and skin cancers. These acids may also be useful for treating inflammatory diseases such as asthma, Alzheimer’s, and Parkinson’s disease. In addition, studies suggest that these acids can reduce cholesterol levels and prevent cardiovascular disease.
In conclusion, short chain fatty acids (SCFAs) are essential compounds that are produced by the gut bacteria that are part of our intestinal flora. The SCFAs are produced breaking down fermentable fibers that can be found in foods leafy greens, nuts and seeds. These compounds help keep our digestive systems functioning properly, which means we’re less prone to certain diseases such as cancer and heart disease.
While SCFA supplements aren’t necessary, they can be helpful for people who want to improve their overall health. For example, studies show that taking these supplements can reduce inflammation in the body, which has been linked to conditions like arthritis and asthma. In fact, researchers believe that SCFAs may be able to treat or prevent a number of illnesses, including diabetes, obesity, cardiovascular disease, and even Alzheimer’s.
The bottom line is that SCFAs are incredibly beneficial to our bodies, and they’re easy to incorporate into our diets without having to spend hours in the kitchen preparing meals. That said, they’re also inexpensive and widely available, so there’s really no reason not to include them in your diet.
Source: ScienceDirect, NIH