The Underrated Gut Health Hero: Butyrate

Butyrate (or butyric acid) is a type of short-chain fatty acid (SCFA) produced by beneficial gut bacteria when they break down fermentable fibers and resistant starches in the colon. It's essentially food for your colon cells (colonocytes) and plays a critical role in maintaining the health and function of your intestinal lining.

Without enough butyrate, the gut environment becomes vulnerable—barrier integrity weakens, inflammation rises, and the microbiome begins to shift in a less favorable direction. It’s no surprise that low butyrate production has been associated with conditions like inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), leaky gut, obesity, type 2 diabetes, and even cognitive decline.

What Is Butyrate?

Butyrate is produced when beneficial gut bacteria ferment dietary fibers in the colon. It’s one of three primary SCFAs—alongside acetate and propionate—and arguably the most critical for maintaining the integrity of the gut lining.

Butyrate fuels the cells of your colon (colonocytes), helps regulate inflammation, supports immune health, and even influences brain function via the gut-brain axis. In functional nutrition, we often view butyrate as a foundational nutrient for gut restoration and systemic wellness.

The Benefits of Butyrate for Gut and Beyond

Let’s explore what makes this SCFA so valuable:

1. Reinforces the Gut Lining

One of butyrate’s most essential roles is strengthening the intestinal barrier. It enhances the production of mucins and tight junction proteins, which help seal the gut wall and prevent unwanted substances—like toxins, pathogens, and undigested food particles—from “leaking” into the bloodstream. This is why butyrate is considered a natural antidote to increased intestinal permeability (aka “leaky gut”).

2. Reduces Inflammation

Chronic, low-grade inflammation is at the root of nearly every modern health condition. Butyrate acts as a powerful anti-inflammatory compound by suppressing the activity of nuclear factor kappa B (NF-κB), a protein complex that regulates inflammatory responses. It also encourages the development of regulatory T cells (Tregs), which play a key role in calming immune reactivity and preventing autoimmune flare-ups.

3. Supports Microbial Balance

Higher butyrate production tends to correlate with a more diverse and resilient gut microbiome. It helps inhibit the growth of harmful bacteria and supports the proliferation of beneficial species, creating a healthier internal ecosystem that naturally resists dysbiosis.

4. Supports Brain and Mental Health

Because of the gut-brain axis, what happens in the gut doesn’t stay in the gut. Butyrate can cross the blood-brain barrier and has been shown to support neurogenesis, reduce neuroinflammation, and influence the expression of brain-derived neurotrophic factor (BDNF)—a protein vital for learning and memory. Some early research even suggests butyrate may have antidepressant-like effects.

5. Aids in Blood Sugar Regulation

Here’s a lesser-known but equally impressive benefit: butyrate may improve insulin sensitivity and blood sugar regulation. It does this through several mechanisms:

• Enhancing mitochondrial function and energy metabolism

• Stimulating the release of GLP-1 (glucagon-like peptide-1), a hormone that boosts insulin secretion and satiety

• Reducing inflammation that contributes to insulin resistance

When Your Body Isn’t Making Enough Butyrate

While a fiber-rich diet is key to naturally promoting butyrate production, modern diets, stress, antibiotic use, and dysbiosis can interfere with this process. Some signs you might be low in butyrate include:

• Chronic bloating or constipation

• Food sensitivities

• Brain fog

• Inflammatory conditions

• Leaky gut symptoms

This is where supplementation can be helpful.

Supporting Gut Health with Sodium Butyrate

As a dietitian, I always emphasize diet first: prebiotic-rich foods like garlic, onions, Jerusalem artichokes, and green bananas are fantastic. But in certain cases—especially when clients are experiencing significant gut distress or recovering from antibiotics—a targeted butyrate supplement can accelerate healing.

One form I’ve found particularly effective in practice is sodium butyrate, a more bioavailable and stable form of butyrate. Among the trusted brands available, BodyBio’s Sodium Butyrate stands out for its purity and effectiveness.

BodyBio’s formulation is free of fillers and additives, and it's encapsulated in a way that ensures it reaches the colon, where it’s needed most. Many of my clients report reduced bloating, improved digestion, and better energy after incorporating it into their routine.

Final Thoughts

Butyrate might not get the spotlight it deserves, but it plays a central role in maintaining a healthy, resilient gut. Whether you’re working on healing leaky gut, balancing your microbiome, or simply supporting long-term wellness, don’t overlook this powerful postbiotic.

Start with your plate—load it with fiber, resistant starch, and fermented foods—and when needed, consider supportive supplements like BodyBio’s Sodium Butyrate to bridge the gap.

As always consult with your practitioner to make sure butyrate is the right supplement for you! If you want to discover the root cause of your GI issues and know exactly which supplements you would benefit most from, checkout my blog post on stool testing!