How to create more short-chain fatty acids

November 21, 2025 •

4 min read

Over 95% of the short-chain fatty acids (SCFAs) in your body are acetate, propionate, and butyrate, produced by friendly gut bacteria that ferment dietary fiber. This guide explains how to increase these vital compounds through diet and lifestyle changes to support your overall health and well-being.

Quick Summary

Increase gut-produced short-chain fatty acids through dietary fiber, prebiotics, and probiotics. This boosts beneficial bacteria, supporting intestinal health, metabolism, and immune function. Fermented foods and regular exercise also play a crucial role in creating a healthy gut environment for SCFA production.

Key Points

Increase Fermentable Fiber: Consume a variety of high-fiber foods like legumes, whole grains, fruits, and vegetables to provide fermentable substrates for gut bacteria.
Include Prebiotics: Eat foods such as onions, garlic, bananas, and asparagus that contain prebiotics to selectively feed and stimulate beneficial gut bacteria.
Add Probiotics: Incorporate fermented foods like yogurt, kefir, and sauerkraut, or take probiotic supplements, to introduce beneficial bacterial strains.
Prioritize Resistant Starch: Consume resistant starch sources, such as cooked and cooled rice or potatoes, to promote butyrate production, a key SCFA.
Exercise Regularly: Engage in consistent physical activity, which has been shown to increase gut bacterial diversity and boost SCFA production, especially butyrate.
Be Mindful of Supplements: Understand that oral butyrate supplements may be less effective for colon health than fermentation from dietary fiber due to early absorption.
Maintain Consistency: The benefits to your gut microbiome from diet and exercise are often transient, requiring consistent effort to maintain high SCFA levels.

Understanding Short-Chain Fatty Acids

Short-chain fatty acids (SCFAs) are a group of fatty acids with fewer than six carbon atoms that are crucial for overall health. Produced primarily in the colon when beneficial gut bacteria ferment indigestible carbohydrates (dietary fiber), SCFAs serve as a primary energy source for the cells lining your gut. The three main SCFAs—acetate, propionate, and butyrate—each have distinct functions that support everything from gut barrier integrity to metabolism and immune response. Boosting your SCFA levels can lead to a healthier gut microbiome, which, in turn, can improve digestive and metabolic health.

The Role of Diet: A High-Fiber Approach

The most effective and scientifically-backed method to create more short-chain fatty acids is to increase your intake of fermentable dietary fiber and resistant starch. Different types of fiber feed different bacterial species, so a varied diet is key to supporting a diverse and thriving gut microbiome.

High-Fiber Foods to Incorporate:

Legumes: Lentils, chickpeas, and black beans are excellent sources of fermentable fiber.
Whole Grains: Oats, barley, and whole wheat provide a rich source of fermentable carbohydrates for your gut bacteria.
Fruits: Apples, bananas, and berries contain soluble fiber that promotes SCFA production.
Vegetables: Onions, garlic, leeks, and asparagus are rich in prebiotics, a specific type of fermentable fiber.
Nuts and Seeds: Almonds, chia seeds, and flaxseed add both soluble and insoluble fiber to your diet.
Resistant Starch: This type of fiber is not digested in the small intestine but fermented in the large intestine. Sources include cooked and cooled potatoes, rice, and green bananas.

Prebiotics and Probiotics: A Symbiotic Strategy

Beyond a general high-fiber diet, specifically targeting your gut flora with prebiotics and probiotics can amplify SCFA production. Prebiotics feed the good bacteria already present, while probiotics introduce new, beneficial strains.

How Prebiotics Work

Prebiotics are non-digestible food ingredients that selectively promote the growth and activity of beneficial gut bacteria. Feeding these microbes with their preferred fuel directly leads to increased SCFA synthesis. Some of the most effective prebiotics for boosting SCFA levels include:

Inulin (found in chicory root, asparagus, and onions)
Fructo-oligosaccharides (FOS) (found in garlic, onions, and bananas)
Galacto-oligosaccharides (GOS)
Resistant Starch

How Probiotics Help

Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. While they don't produce SCFAs themselves, they can create a healthier gut environment that supports the growth and activity of native SCFA-producing bacteria. Common sources of probiotics include:

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha.
Targeted probiotic supplements featuring strains like Lactobacillus plantarum and Bifidobacterium.

Lifestyle Factors and Supplements

In addition to diet, other factors can influence the activity of your gut microbiome and your SCFA production.

Exercise

Regular physical activity has been shown to increase the diversity of gut bacteria, which is linked to higher SCFA levels. Even moderate exercise, such as 30-60 minutes of cycling or running a few times a week, can lead to a significant boost in butyrate producers in the gut. Consistent movement promotes better gut motility and circulation, creating a more favorable environment for beneficial microbes.

Butyrate Supplements

While it seems logical to supplement directly with butyrate, oral supplements (often sodium butyrate) are often absorbed in the small intestine, missing their primary target in the colon. For this reason, increasing SCFA production through dietary fiber and prebiotics is generally considered a more effective strategy for localized benefits in the large intestine. However, in specific cases, a healthcare professional might recommend supplements.

Comparison of SCFA-Boosting Methods


Method	Primary Mechanism	Best For	Considerations
Dietary Fiber	Fermentation by native gut bacteria.	Long-term, sustainable increase in overall SCFA production and gut diversity.	Requires consistent, varied intake; can cause gas or bloating initially.
Prebiotics	Selectively feeding beneficial bacteria.	Boosting the population of specific SCFA-producing microbes.	Individual response can vary; large amounts may be needed.
Probiotics	Introducing beneficial bacteria strains.	Repopulating the gut after a disturbance (e.g., antibiotics) or supplementing a healthy diet.	Strains matter; benefits may not be permanent without continuous intake.
Exercise	Modulating gut motility and diversity.	Promoting a balanced, healthy gut environment that supports SCFA producers.	Consistent activity is necessary to maintain benefits.
Butyrate Supplements	Direct intake of butyrate salts.	Situations requiring targeted butyrate delivery, often with medical supervision.	Limited effectiveness for colon-specific benefits due to early absorption.

Conclusion

To effectively create more short-chain fatty acids, a multi-pronged approach is most beneficial. Prioritizing a diverse, high-fiber diet rich in whole grains, legumes, fruits, and vegetables is the foundation for feeding your native gut microbes. You can further enhance this process by regularly consuming prebiotic-rich foods and fermented foods containing probiotics. Integrating regular exercise into your lifestyle will also support a healthier, more diverse gut microbiome. While supplements can play a role, focusing on whole food sources provides the most comprehensive and sustainable path to a healthier gut and increased SCFA production.

A note on moderation

As you increase your fiber and fermentable foods intake, it is important to do so gradually to allow your gut microbiome to adjust and minimize initial discomfort like bloating or gas. Drinking plenty of water is also essential when increasing fiber consumption.

Get started today

Begin by adding one high-fiber food to each meal, such as adding lentils to a salad or oats to your breakfast. Combine this with a daily serving of fermented food, like a small bowl of yogurt or a forkful of sauerkraut. Consistency is key to fostering a thriving gut microbiome that will produce plenty of short-chain fatty acids for your body's benefit.

Boost gut health with short-chain fatty acids

Additional resources

For more information on balancing your microbiome, sources like the Cleveland Clinic offer valuable insights into the relationship between diet, exercise, and gut health.

Frequently Asked Questions

SCFAs are fatty acids with fewer than six carbon atoms, primarily acetate, propionate, and butyrate. They are produced when beneficial bacteria in the large intestine ferment non-digestible carbohydrates like dietary fiber.

Foods rich in resistant starch are particularly good for boosting butyrate production. Examples include cooked and cooled rice or potatoes, lentils, beans, and rolled oats.

No, SCFA supplements like butyrate salts are often absorbed in the small intestine and do not reach the colon where they are most beneficial. Increasing SCFAs through fiber fermentation is generally more effective for colon health.

Regular exercise increases the diversity of gut bacteria, promotes better gut motility and circulation, and can stimulate the growth of specific butyrate-producing bacteria.

Prebiotics are non-digestible fibers that feed and fuel the beneficial bacteria already in your gut, leading to increased SCFA production. Probiotics are live bacteria that you ingest to add to your gut's microbial community.

Significant increases can be seen relatively quickly with consistent effort. Studies show that dietary changes can lead to notable increases in SCFA production within weeks. However, consistency is key, as the effects are reversible.

While many low-carb diets restrict high-fiber carbs, you can still increase SCFAs by focusing on non-starchy, fiber-rich vegetables, nuts, and seeds. Some studies show that ketogenic diets can reduce SCFA production.