Butyrate: Powerhouse Influences on Gut Health, Insulin, Histamine and Inflammation
Hello, I am Julie Donaldson and I am a clinical nutritionist with functional health training. I specialize in restoring balance in complex, chronic and acute health conditions. I welcome you to peruse other articles that may be of interest to you in your health investigation!
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Butyrate is a short chain fatty acid that is produced in the gut by healthy bacterial activity. It is a powerhouse supporter of gut health and and insulin sensitivity. It also lowers histamine and inflammation. Here, we’ll dive into some specifics about how and why to incorporate this mighty compound in your holistic health program.
Butyrate and gut health
Babies (most of them) are born with the healthy beginnings of a balanced microbiome. And if they are fed breast milk, they are receiving colostrum which helps to build gut immunity. They are also receiving stimulation of their endocannaboid sites. Of course, we all know by now that life, environmental stresses and poor nutrition and detoxification lead to dysfunctional guts and disrupted microbiomes.
The interaction between gut microbiota and diet strongly influences metabolic health via the bacterially-dependent synthesis of numerous metabolites. In particular, the gut microbiota generates the short chain fatty acids (SCFAs) acetate, propionate and butyrate.
Both animal and in vitro studies indicate that propionate and butyrate support the maintenance of a healthy gut and reduce risk factors that are involved in the development of gut inflammation as well as colorectal cancer.
Microbiota-produced butyrate is also a primary energy source for intestinal cells, in particular colonocytes, and its absence promotes colonocyte autophagy (cell death).
Also important is the recognition that the large bowel plays a significant role in our immune defense against disease. In addition to cell death, research has shown that impairments in butyrate supply to colon cells induce gut atrophy and functional impairments, including reduced immune responses. In contrast, enhanced butyrate supply to the colon cells induces growth of the gut epithelium, gut cell differentiation and improvement of immune surveillance. (Cummings and Englyst, 1991, Roediger, 1990, Scheppach, 1994).
Butyrate and resistant starch
Resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. As the fibers ferment, they act as a prebiotic and feed healthy bacteria in the gut.
When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.
Green bananas are a fabulous source of resistant starch. Resistant starch (vs. standard starches) is metabolized in the large intestine rather than the small intestine and helps to provide greater quantities of butyrate as it interacts with healthy bacteria in the gut. Butyrate in the gut aids in the production of adenosine triphosphate (ATP) - your body’s main source of energy in the mitochondria. On the contrary, most other carbohydrates result in production of palmitic acid, a fat that has a high level of association with cardiovascular disease. Excesses of this fat are stored in the liver and can be problematic in the development of non-alcoholic fatty liver. Resistant starch provides a healthy solution.
green banana
Another excellent form of resistant starch is from boiled and cooled potatoes or rice. Repetitions of the boiling and cooling increase the amount of resistant starch. Where green banana flour averages at about 50% resistant starch, potatoes are only around 5% (yams are only 1%). Each round of boiling/cooling increases the resistant starch by nearly half. White beans and lentils are also high in resistant starch.
The amount of butyrate produced in a relatively large segment of the colon is of significant importance. The average ratio of derived acetate/proprionate/butyrate from standard starches is 60:25:10 , respectively. A substantial number of studies have shown that the short chain fatty acid profile resulting from resistant starch fermentation differs from that of other types of fermentation. Resistant starch fermentation generally results in a relatively large butyrate production.
Adding to the overall picture of butyrate and improved gut health is research showing that increased resistant starch intake is associated with lower risk of colon cancer. The authors state:
“Diets characterized by high NSP intake (approximately 18 g/day) are associated with stool weights of 150 g/day and should reduce the risk of bowel cancer.” Some non-starch polysaccharides are resistant starches.
Another very positive aspect of the resistant starch fermentation is increased volume in the stool:
“Polysacharides such as resistant starches (RS) have similar properties to fiber and have also been shown to increase fecal wet weight in many studies (Shetty and Kurpad, 1986; Cummings et al., 1996; Silvester et al., 1997). Diets high in RS have shown a significant increase in fecal wet and dry weight; (Phillips et al., 1995) concluded that for every 1 g RS consumed (mean 34 g/day) there was an increase in the fecal wet weight of 1.8 g. Undigested starch, as measured by dietary intake, reaching the colon was found to increase fecal output (g wet weight/day) by 42% (Phillips et al., 1995). This correlation can be largely attributed to increases in bacterial biomass with fermentation (Cummings et al., 1996).”
Butyrate and insulin
In addition to the conversation involving greater butyrate production from resistant starch and this positive effect on glucose regulation, we also have research indicating that butyrate supplementation alone induced an improvement in insulin sensitivity linked to augmented energy expenditure. Hepatic mitochondrial health was also improved. Both of these supports are significant in human health. Blood sugar regulation is one of the key homeostatic mechanisms helping to keep all body systems at optimal performance. Lack of regulation is clearly involved in metabolic syndrome, cardiovascular disease and numerous cancers. Hepatic (liver) cell health and performance are key to digestion, detoxification, hormone balance and much more.
Butyrate and histamine reduction
Butyrate and R-β-hydroxybutyrate are two related short chain fatty acids. Butyrate is present in the gastrointestinal tract and at lower levels in blood; R-β-hydroxybutyrate is the main ketone body produced by the liver during fasting and circulates in the blood. Both molecules have previously been represented as histone deacetylase (HDAC) inhibitors. These inhibitors reduce histamine and mast cell activation while supporting colonic smooth muscle contraction. However, new research shows that R-β-hydroxybutyrate does not function as a histamine reducer and is, in fact, somewhat pro-inflammatory. (This is important information for those following the teachings of Keto and intermittent fasting programs.)
The same research referenced above shows butyrate to be a very effective agent for reducing histamine in the gut, as well as providing greater resistance against oxidative stress.
Final notes on butyrate, skin and brain function
We would be remiss to exclude the following from our conversation:
Butyrate also supports skin health by way of the gut-skin axis. It is an important inclusion when considering how to keep skin healthy and utilize sun exposure properly (key for vitamin D and K) - both the gut and the skin are powerful pieces of the human immune system.
Butyrate and its role in the gut help support healthy brain and mood function via the gut-brain axis. Balance in neurotransmission requires a healthy gut.
Summations and solutions
Butyrate is an important consideration in your overall holistic health. It has powerful and far-reaching impacts upon:
Gut health
Insulin regulation
Histamine and mast cell modulation
Oxidative stress
Gut-brain and gut-skin axes
Increase in healthy bowel volume and smooth muscle contractions
Reduction of risks for colon cancer and disease
As always, your healing program begins with creating a strong foundation. Personalized nutrition is key. Personalized attention and investigation of your biochemical strengths and weaknesses are also key. You are unique and your body requires a one-on-one approach in order to heal successfully. This is all we do at True Nature - there are no widespread recommendations or one-size-fits-all approaches. Please write to me at Julie@truenaturehealthconsulting.com for more information. We provide holistic telehealth services.