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Title : How short-chain fatty acids affect health and weight
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How short-chain fatty acids affect health and weight

short-chain fatty acid are produced by beneficial bacteria in the gut.

Indeed, they are the main source of nutrition for the cells in the colon.

short-chain fatty acid may also play an important role in health and disease.

can reduce the risk of inflammatory disease, type 2 diabetes, obesity, heart disease and other conditions ( 1 ).

This article explores how the short-chain fatty acid affect health.

What are short-chain fatty acids?

short-chain fatty acid are fatty acids with less than 6 carbon atoms (C) atoms ( 2 ).

they occur when friendly intestinal bacteria ferment fiber in the colon, and are the main source of energy for cells lining the colon.

For this reason, play an important role in colon health ( 1 ).

short-chain fatty acid excess used for other functions in the body. For example, they can provide about 10% of your daily caloric needs ( 2 ).

short-chain fatty acid are also involved in metabolism of important nutrients like carbohydrates and fat ( 3 ).

About 95% of short-chain fatty acid in the body are:

• acetate (C2).
• propionate (C3).
• butyrate (C4).

propionate are mainly involved in glucose production in the liver, while acetate and butyrate are incorporated other fatty acids and cholesterol ( 4 ).

Many factors affect the amount of short-chain fatty acid in the colon, including how many microorganisms are present, the source of food and the time it takes food to travel through the digestive system ( 5 ).

baseline short chain fatty acids are produced when fiber is fermented in the colon. They act as energy source for the cells lining the colon.

Sources of short chain acids fatty foods

Eat a lot of fiber-rich foods, such as fruit , vegetables and legumes , is linked to an increase in short-chain fatty acid ( 6 ).

In a study of 153 individuals found a positive association between a higher intake of plant foods and increased levels of short-chain fatty acid in the feces ( 7 )

However, the amount and type of fiber in the diet affects the composition of the bacteria in the gut, which affects what short-chain fatty acid ( 8 ) occur.

For example, studies have shown that eating more fiber increases the production of butyrate, while decreasing your fiber intake reduces production ( 9 ).

The following types of fiber are best for the production of short-chain fatty acid in the colon ( 10 11 ):

• inulin: You can get inulin artichoke nder , leeks, onions wheat , rye and asparagus.
• Fructooligosaccharides (FOS) :. FOS found in various fruits and vegetables, including bananas, onions, garlic and asparagus
• Resistant starch: You can get resistant starch of grain , barley, rice Jewish , green bananas , legumes and potatoes that has been cooked and cooled.
• The pectin :. Good sources of pectin include apples , apricots, carrots orange and others
• arabinoxylan: arabinoxylan found in cereal grains. For example, it is the most common fiber in wheat bran, which constitute about 70% of total fiber content.
• Guar gum :. Guar gum can be extracted from grains of guar, which are legumes

Some types of cheese , butter and Milk cow also contain small amounts of butyrate.

Conclusion :. Foods rich in fiber, such as fruits, vegetables, legumes and whole grains, they stimulate the production of short-chain fatty acid

short chain fatty acids and Diseases digestive

short-chain fatty acids may be beneficial against some digestive disorders.

For example, butyrate have anti-inflammatory effects in the intestine ( 12 ).

Diarrhea

Your gut bacteria become resistant starch and pectin of short-chain fatty acid, and eating them has been shown to reduce diarrhea in children ( 13 14 ).

Inflammatory Bowel Disease

Ulcerative colitis and Crohn's disease are the two main types of inflammatory bowel disease (IBD). Both are characterized by chronic inflammation of the intestine.

Due to its anti-inflammatory properties, butyrate has been used to treat both of these conditions.

Studies in mice have demonstrated that butyrate supplementation reduce intestinal inflammation, and supplements had similar benefits acetate. In addition, lower levels of short-chain fatty acid were linked to ulcerative colitis worsened ( 15 16 ).

Human studies also suggest that, especially butyrate, short-chain fatty acid can improve symptoms of ulcerative colitis and Crohn's disease ( 17 18 , 19 , 20 ).

A study involving 22 patients with ulcerative colitis found that eating 60 grams of oats bran every day for 3 months improved symptoms ( 17 ).

Another small study found that supplementation of butyrate resulted in clinical improvement and remission in 53% of patients with Crohn's disease ( 18 ).

In patients with ulcerative colitis, an enema of short-chain fatty acid, twice a day for 6 weeks helped reduce symptoms by 13% ( 21 ).

Conclusion :. short-chain fatty acid can reduce diarrhea and help treat inflammatory bowel diseases

short chain fatty acids and colon cancer

short-chain fatty acid may play a key role in the prevention and treatment of certain cancers, especially colon ( 22 cancer 23 , 24 ).

Laboratory studies show that butyrate helps keep cells healthy colon, prevents the growth of tumor cells and encourages the destruction of cancer cells in the colon ( 24 25 , 26 , 27 ).

No

However, the mechanism behind this is well understood ( 28 , 29 , 30 ).

Several observational studies suggest a link between diets high in fiber and a lower risk of colon cancer. Many experts suggest that the production of short-chain fatty acid may be partly responsible for this ( 28 30 ).

Some animal studies also report a positive relationship between diets high in fiber and a lower risk of colon cancer ( 31 32 ).

In one study, mice on a diet high in fiber, whose entrails contained producing bacteria butyrate, has 75% fewer tumors than mice that did not have the bacteria ( 33 ).

Interestingly, high-fiber diet alone - without bacteria to make butyrate - have protective effects against colon cancer. A diet low in fiber - even producing bacteria butyrate - was also ineffective ( 33 )

This suggests that there are only benefits against cancer when a diet high in fiber. It combined with the correct bacteria in the gut.

However, human studies provide mixed results. Some suggest a connection between high-fiber diets and a lower risk of cancer, while others no link ( 34 35 36 , 37 ).

However, these studies are not seen in intestinal bacteria, and individual differences in intestinal bacteria may play a role.

Conclusion: short-chain fatty acid have been shown to protect against colon cancer in animal studies and laboratory. However, more research is needed.

short chain fatty acids and diabetes

A review of the data collected that butyrate can have positive effects in animals and humans with type 2 ( 38 ) diabetes.

The same study also shows that there seems to be an imbalance in the intestinal microorganisms in people with diabetes ( 38 39 ).

short-chain fatty acid have been shown to increase the activity of the enzyme in the liver and muscle tissue, resulting in better control of blood sugar ( 40 , 41 42 ).

In animal studies, supplements acetate and propionate improved levels of blood sugar in diabetic mice and normal rats ( 43 44 45 ).

However, few studies involving people, and the results are mixed.

One study found that supplements propionate reduce levels of blood sugar, but another study found that supplementation of short-chain fatty acid did not significantly affect the control of blood sugar in healthy people ( 46 47 ).

A number of human studies have also reported the association between fermentable fiber and better control of blood sugar and insulin sensitivity ( 48 49 ).

However, this effect is usually only seen in people who are overweight or resistant , and not in healthy individuals insulin ( 46 47 50 ).

Conclusion :. Short-chain fatty acids seem to help regulate sugar levels in the blood, especially for people who are diabetic or insulin resistant

short chain fatty acids and loss weight

the composition of microorganisms in the gut can affect the absorption of nutrients and energy regulation, thus influencing the development of obesity ( 51 , 52 ).

Studies have shown that short-chain fatty acid also regulate fat metabolism by increasing fat burning and reduce fat storage ( 8 ).

When this occurs, the amount of free fatty acids in the blood is reduced, and may also help protect against weight gain ( 40 53 54 55 ).

Several animal studies have examined this effect. After 5 weeks treatment with butyrate, obese mice lost 10.2% of its original body weight, and body fat was reduced by 10%. In rats, acetate supplementation reduces fat storage ( 40 56 ).

However, the evidence linking fatty acids cuts weight loss chain is mainly based on animal studies and test-tube studies.

Conclusion: Studies in animal and test tube studies indicate that short-chain fatty acid can help prevent and treat obesity. However, studies are needed in humans.

short-chain fatty acids and heart health

Many observational studies have linked diets high in fiber with a lower risk of heart disease.

However, the strength of this association often depends on the type of fiber and source ( 57 ).

In humans, fiber intake also has been linked to reducing inflammation ( 58 ).

One fiber reasons reduces the risk of heart disease may be due to the production of short-chain fatty acid in the colon ( 59 , 60 , 61 ).

Studies in animals and in humans have reported that short-chain fatty acid reducing cholesterol levels ( 28 , 62 , 63 , 64 , 65 ).

It is believed

butyrate interact with key genes that make cholesterol, possibly reducing the production of cholesterol ( 66 ).

For example, decreased cholesterol production in the liver of rats receiving supplements propionate. Acetic acid is also reduced cholesterol levels in rats ( 62 , 67 , 68 ).

The same effect was observed in obese humans, as ethyl vinegar decreased the amount of excess cholesterol in the bloodstream ( 64 ).

Conclusion :. short-chain fatty acid may reduce the risk of heart disease by reducing inflammation and blocking the production of cholesterol

If you take a supplement?

supplements short-chain fatty acid most commonly found in the form of salts of butyric acid.

These are generally referred to, potassium, calcium or magnesium butyrate Sodium . They are easily available online or over-the-counter.

However, supplements may not be the best way to increase their levels of short-chain fatty acid. butyrate supplements are absorbed before they reach the colon, usually in the small intestine, which means all benefits colon cells will be lost.

Furthermore, there is little scientific evidence on the effectiveness of supplements short-chain fatty acid.

butyrate reaches the colon better when fermented from fiber. Therefore, increasing the amount of fiber-rich foods in your diet is probably better to improve their levels of short-chain fatty acid long way.

Conclusion :. Consuming foods rich in fiber is the best way to increase levels of short-chain fatty acid, as supplements are absorbed before reaching the colon

Take Home Message

Due to its anti-inflammatory and anti-cancer properties, it is likely that short-chain fatty acid have a wide range of beneficial effects on your body.

One thing is certain: the care of their friendly gut bacteria can lead to a host of health benefits

The best way to feed the good bacteria in the gut is. eat a lot of foods rich in fermentable fiber.

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