Foods That Are High in Short-Chain Fatty Acids

November 22, 2025 •

4 min read

According to research, the number one predictor of the short-chain fatty acid (SCFA) levels in your body is your diet. A diet rich in plant-based, fiber-filled foods is essential for nourishing the gut bacteria that produce these beneficial compounds, which play a crucial role in maintaining digestive health, metabolism, and immune function.

Quick Summary

The production of short-chain fatty acids is driven primarily by the fermentation of dietary fiber in the gut. Key foods include fiber-rich vegetables, fruits, legumes, and whole grains, along with resistant starches and fermented products. Focusing on these ingredients supports a healthy gut microbiome and optimizes SCFA production.

Key Points

Diet is Key: Your diet is the main determinant of your body's short-chain fatty acid (SCFA) levels, with a high intake of fermentable fiber being the most effective strategy.
Focus on Fiber: High-fiber foods, such as fruits, vegetables, whole grains, and legumes, are the primary dietary components that gut bacteria ferment to produce SCFAs.
Resistant Starches are Top Fuel: Resistant starches, found in cooled potatoes and rice, legumes, and green bananas, are particularly powerful for generating butyrate, a crucial SCFA for colon cell energy.
Incorporate Prebiotics: Foods rich in prebiotic fibers like inulin (garlic, onions, asparagus) and FOS (bananas) selectively feed beneficial gut bacteria to boost SCFA output.
Include Whole Grains: Choosing intact whole grains like oats and barley provides diverse fibers that support SCFA production.
Polyphenols Play a Role: Phytonutrients known as polyphenols, present in berries and dark chocolate, also act as a prebiotic fuel for gut microbes.
Start Gradually: To avoid digestive discomfort, it is best to increase your fiber intake slowly, ensuring your gut has time to adjust.
Don't Rely on Supplements: Fiber supplements and oral butyrate supplements are not as effective for colon health as dietary fiber, since they are often absorbed before reaching the large intestine.

The Gut-Friendly Role of Short-Chain Fatty Acids

Short-chain fatty acids (SCFAs)—primarily acetate, propionate, and butyrate—are crucial metabolites produced by gut bacteria when they ferment dietary fiber that is not digested by the body. These compounds are absorbed by cells lining the colon, where they serve as a primary energy source, support the intestinal barrier, and contribute to overall systemic health. Understanding and incorporating foods that facilitate the production of SCFAs is a powerful dietary strategy for supporting a healthy gut microbiome. While some dairy products contain small amounts of butyrate, the most effective way to increase your SCFA levels is by feeding your gut microbes the right kind of fiber.

Fermentable Fiber is Key

Not all fiber is created equal when it comes to SCFA production. The best types are fermentable fibers, which act as a prebiotic fuel for beneficial gut bacteria. Here are the top food sources to focus on.

Resistant Starches

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and instead ferments in the large intestine, making it a powerful promoter of SCFAs, particularly butyrate.

Legumes: Beans, lentils, and chickpeas are excellent sources of resistant starch. Cooling cooked legumes can increase their resistant starch content.
Cooked and Cooled Potatoes/Rice: The process of cooking and then cooling potatoes or rice converts some of the starch into resistant starch, a process called retrogradation. This means that leftover potato salad or cooled rice can be beneficial for your gut.
Green Bananas: Unripe, green bananas are high in resistant starch. As they ripen, the starch converts to sugar.
Oats: Rolled oats, especially when consumed uncooked or slightly undercooked, contain a good amount of resistant starch.

Prebiotic Fibers

These are specialized plant fibers that selectively nourish beneficial gut microbes. Many are types of soluble fiber.

Inulin: Found naturally in foods like chicory root, garlic, onions, leeks, and asparagus.
Fructooligosaccharides (FOS): Present in asparagus, onions, and bananas.
Pectin: A type of fiber rich in apples, carrots, oranges, and apricots.
Galacto-oligosaccharides (GOS): Highest in beans and some root vegetables.

Other Fiber-Rich Foods

In addition to resistant starch and prebiotics, a wide variety of plant foods contribute fermentable fibers for SCFA production.

Whole Grains: Oats, barley, wheat bran, and quinoa contain fibers like arabinoxylan and beta-glucans. Whole grains left intact, rather than finely ground into flour, are more effective.
Polyphenols: These compounds, found in red wine, grapes, dark chocolate, and berries, act as powerful prebiotics, feeding beneficial bacteria.
Fermented Foods: Certain fermented foods like live-culture yogurt, kefir, and sauerkraut contain probiotics which help seed the gut with good bacteria. While these don't contain SCFAs directly, they can support the overall microbiome that produces them.

Comparison of SCFA-Promoting Food Types


Food Category	Key Fibers & Compounds	Primary SCFAs Supported	Examples	Fermentation Speed	Gut Location for Fermentation
Resistant Starches	Resistant Starch (RS1, RS2, RS3)	Butyrate, Acetate	Legumes (cooled), Cooled Potatoes/Rice, Green Bananas	Slower	Distal Colon
Prebiotic Fibers	Inulin, FOS, GOS, Pectin	Acetate, Propionate	Garlic, Onions, Asparagus, Bananas, Apples	Variable (depending on fiber type)	Proximal & Distal Colon
Whole Grains	Arabinoxylan, Beta-glucans	Butyrate, Acetate, Propionate	Oats, Barley, Whole Wheat	Variable	Proximal Colon
Polyphenol-Rich Foods	Polyphenols (phytonutrients)	Butyrate, Acetate	Berries, Dark Chocolate, Green Tea, Olives	Variable	Proximal & Distal Colon

Maximizing Your SCFA Production

To effectively increase your body's short-chain fatty acid levels, focus on dietary diversity. Incorporating a variety of high-fiber, plant-based foods, including those rich in resistant starches and prebiotic fibers, will feed a broader range of beneficial gut bacteria. For example, pairing a cooked and cooled lentil salad with a side of steamed asparagus and a sprinkle of walnuts can provide a synergistic boost of fermentable carbohydrates. It is also important to increase fiber intake gradually to allow your digestive system to adapt and prevent discomfort like bloating. Additionally, stay well-hydrated to help the fiber move smoothly through your system. For further details on the physiological effects, check the extensive review of SCFAs published in Nutrients, which highlights their roles in modulating energy metabolism and inflammation.

Conclusion

Increasing your intake of high-fiber, prebiotic, and resistant starch-rich foods is the most direct and effective way to promote the production of short-chain fatty acids by your gut microbiome. These beneficial compounds are essential for supporting the health of your digestive tract and influencing wider metabolic and inflammatory pathways throughout the body. By prioritizing dietary sources like vegetables, fruits, legumes, and whole grains, you are providing the fuel your gut bacteria need to thrive and produce these health-promoting metabolites, leading to improved digestive and overall health.

Frequently Asked Questions

The most effective way to increase SCFAs is by consuming a diet rich in fermentable dietary fiber, found in whole grains, fruits, vegetables, and legumes. Your gut bacteria ferment this fiber to produce SCFAs.

Yes, some foods like butter, cheese, and milk contain small amounts of butyrate. However, the quantity is minimal compared to the SCFAs produced by your own gut bacteria from fiber fermentation.

Resistant starches, found in foods like cooled potatoes, green bananas, and legumes, pass through the upper digestive tract undigested. They are then fermented by bacteria in the large intestine, where they significantly boost SCFA production.

Common prebiotic foods include garlic, onions, asparagus, bananas, apples, and chicory root. These foods contain specific fibers like inulin and FOS that selectively nourish beneficial gut bacteria.

Intact whole grains are more effective for promoting SCFA production than ground flour. The milling process can alter the fibers, making them less available for fermentation by gut bacteria.

Consuming a wide variety of high-fiber plant foods ensures that a diverse range of gut bacteria are fed. Different bacteria ferment different types of fiber, so diversity in your diet leads to a more robust and varied SCFA profile.

Many highly processed foods are low in dietary fiber and high in ingredients that can decrease SCFA production. While some processed foods may be fortified with fiber, focusing on whole, unprocessed plant foods is the most reliable strategy.