What Foods Make Short Chain Fatty Acids? Your Gut's Guide to Better Health

November 28, 2025 •

4 min read

According to a study published in the journal Nutrients, a higher intake of plant-based foods is associated with increased levels of short-chain fatty acids (SCFAs). These beneficial compounds are produced when specific dietary fibers and resistant starches are fermented by your gut bacteria. Understanding what foods make short chain fatty acids is key to supporting a healthy gut microbiome and unlocking a host of health benefits.

Quick Summary

This guide explains the specific types of dietary fiber and resistant starches that fuel the production of short-chain fatty acids (SCFAs) by gut bacteria. Learn about the top prebiotic foods, such as legumes, vegetables, and whole grains, that support gut health.

Key Points

Dietary Fiber is Key: The best way to increase short chain fatty acids (SCFAs) is by consuming dietary fiber, which is fermented by gut bacteria.
Fermentable Fibers: Prebiotic fibers like inulin (found in garlic, onions, chicory root) and fructooligosaccharides (FOS) are excellent for SCFA production.
Resistant Starch Sources: Resistant starch, which acts as a prebiotic, is found in foods like cooked and cooled potatoes, green bananas, and legumes.
Variety is Important: A diverse diet containing various fiber types supports a healthier and more resilient gut microbiome by feeding different bacterial strains.
Avoid Processed Foods: Highly processed foods can negatively impact gut microbial diversity and reduce SCFA production.
Omega-3 Support: Some research indicates that omega-3 fatty acids can also promote the growth of SCFA-producing bacteria.
Butyrate Boost: Resistant starch, often found in beans and lentils, is particularly effective at increasing butyrate, a crucial SCFA for colon health.

The Gut Microbiome and Short Chain Fatty Acids (SCFAs)

Your large intestine is home to trillions of bacteria, collectively known as the gut microbiome. While not all bacteria are beneficial, a healthy and diverse microbiome is crucial for overall health. A key function of these 'good' bacteria is to ferment dietary fibers that your body cannot digest on its own. This fermentation process produces short chain fatty acids (SCFAs), primarily acetate, propionate, and butyrate.

These SCFAs are not just waste products; they are powerful signaling molecules with profound effects throughout the body. They serve as a primary energy source for the cells lining your colon, strengthen the intestinal barrier, and have been shown to influence immune function and metabolism. A diet rich in the right types of fiber is the most effective way to produce these vital compounds.

Top Prebiotic Foods for SCFA Production

Prebiotic foods contain specific types of fiber that selectively feed beneficial gut bacteria. Here are some of the most potent sources:

Inulin: Found in chicory root (often used as a coffee substitute or fiber supplement), Jerusalem artichokes, onions, garlic, leeks, and asparagus. Inulin is a fructan that is highly fermentable and promotes butyrate production.
Fructooligosaccharides (FOS): Similar to inulin but with shorter chains, FOS is also found in onions, garlic, and asparagus, as well as bananas and dandelion leaves.
Resistant Starch: This type of starch resists digestion in the small intestine and instead ferments in the large intestine. Good sources include green bananas, uncooked oats, potatoes and rice that have been cooked and then cooled, and legumes.
Pectin: A soluble fiber found in apples, apricots, carrots, oranges, and other fruits. Pectin is a highly fermentable fiber that supports a healthy microbiome.
Arabinoxylan: A fiber found in cereal grains, particularly high in wheat bran. Arabinoxylan promotes the growth of specific SCFA-producing bacteria.

Comparison of SCFA-Boosting Foods

Different foods and fibers can yield different ratios of SCFAs. While most fiber-rich foods contribute to overall SCFA production, some are more effective for specific types. This table compares common food sources based on their primary fermentable fiber type.


Food Source	Primary Fiber Type	Key SCFAs Promoted	Fermentation Speed	Best For...
Cooked & Cooled Potatoes	Resistant Starch	Butyrate	Slow	Sustained energy for colon cells
Onions & Garlic	FOS & Inulin	Butyrate, Propionate	Fast	Rapid gut microbiome support
Green Bananas	Resistant Starch	Butyrate	Slow	Improving metabolic health
Oats (raw)	Beta-glucans, Resistant Starch	Butyrate, Acetate	Medium	Daily gut health and cholesterol management
Lentils & Beans	Resistant Starch, Soluble Fiber	Butyrate, Acetate, Propionate	Slow	Comprehensive gut support, blood sugar control
Wheat Bran	Arabinoxylan	Acetate, Propionate	Medium	Promoting specific bacterial diversity

The Importance of Variety

Eating a wide variety of these fiber-rich foods is more beneficial than focusing on just one type. Different types of fiber feed different strains of gut bacteria, promoting a diverse and resilient microbiome. A diet that includes a broad spectrum of fruits, vegetables, legumes, and whole grains ensures that you are providing the fuel necessary for a diverse community of bacteria to thrive. For example, combining a source of resistant starch like cooled potatoes with a prebiotic like onions in a salad provides both slow and fast-fermenting fibers, supporting different aspects of your gut health.

Other Factors Influencing SCFA Production

Beyond dietary fiber, other factors can influence the production of SCFAs. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, have been shown to increase the diversity of SCFA-producing bacteria in the gut. On the other hand, the highly processed Western diet, which is typically low in fiber and high in refined carbohydrates and unhealthy fats, can decrease microbial diversity and reduce SCFA production. Processed foods often contain additives like emulsifiers that can negatively impact the gut microbiome. Choosing whole, unprocessed foods is the most effective strategy for promoting SCFA synthesis.

Conclusion

To maximize your body's production of short chain fatty acids, focus on a diet rich in a variety of prebiotic fibers and resistant starches. Incorporating foods like onions, garlic, asparagus, green bananas, and cooled potatoes into your meals will provide the fuel your gut bacteria need. This not only supports digestive health but also contributes to broader systemic benefits, from a stronger immune system to improved metabolic function. By making these simple dietary swaps and prioritizing whole, plant-based foods, you can significantly enhance the health of your microbiome and, in turn, your overall well-being. For more detailed nutritional guidance, consider consulting with a registered dietitian or nutritionist to create a plan that fits your specific needs.

Visit the NIH website for an in-depth review of the health benefits of SCFAs.

Frequently Asked Questions

Short chain fatty acids (SCFAs) are organic compounds produced when beneficial gut bacteria ferment dietary fiber in the large intestine. The three most common SCFAs are acetate, propionate, and butyrate.

SCFAs are crucial for gut health, serving as an energy source for colon cells, strengthening the gut barrier, and supporting the immune system. They are also linked to improved metabolism and overall wellness.

Vegetables like onions, garlic, leeks, asparagus, and Jerusalem artichokes are excellent sources of fermentable prebiotic fibers like inulin and FOS, which boost SCFA production.

Yes, resistant starch is a powerful prebiotic that is not digested in the small intestine and instead reaches the colon to be fermented. It is a key factor in boosting butyrate, an especially important SCFA.

Yes, highly processed Western-style diets, which are low in fiber, have been shown to reduce gut microbial diversity and, consequently, lower SCFA production.

It depends on the food. Resistant starch is often formed when starchy foods like potatoes and rice are cooked and then cooled, so eating them cold (e.g., in a potato salad) can be beneficial. Many prebiotics in vegetables like onions and garlic are beneficial whether raw or cooked.

While some fiber supplements can bulk stool, they may not provide the same benefits as whole food sources of fiber. Focusing on a variety of fiber-rich foods is the most effective approach for boosting SCFA production.