Certain diets, like Paleo and Keto, if not executed properly, could lead to a deficiency in fiber and resistant starch, potentially reducing butyrate production. Following a balanced Paleo diet involves consuming about 9-12 cups of plant foods that are rich in fiber and phytonutrients, like green plantains, green bananas, sunchokes, artichokes, and cooked and cooled potatoes. These foods contribute to ample butyrate levels. Problems can occur if the diet centers primarily on animal protein and fats, neglecting these beneficial plant-based foods.

Consider this - nine cups of vegetables equate to approximately 72 grams of fiber. But it's important to remember that your individual microbiome health also impacts butyrate production.

Your body's ability to create butyrate depends on various factors. While dietary fiber and resistant starch intake are vital, we also need a diverse range of probiotic bacteria in the colon. These bacteria ferment the fiber we consume and convert it into butyrate, acetate, and propionate, which are all essential short-chain fatty acids. Other elements, such as the state of the microbiome and the effects of drugs and alcohol, influence each person's ability to produce short-chain fatty acids like butyrate.

In North America, it's common to consume excessive amounts of processed foods that are high in energy, fat, and sugar but lacking in nutrients. Such dietary habits can seriously compromise gut health and significantly hamper butyrate production. Consuming a nutrient-dense diet with high-quality animal proteins and fiber-rich, colorful foods is always a wise choice.

It's important to mention that most butyrate studies are performed using butyrate supplementation. Whether or not your gut is producing adequate butyrate, supplementing with butyrate can provide additional support. Butyrate supplementation has shown to enhance a healthy inflammatory response in the gut, improve gut integrity, regulate the immune system, stabilize mood, and strengthen the gut-brain axis.