What are and how to boost short chain fatty acids (SCFAs)?
Did you know… Some vitamins are produced in your colon.
Tips to keep things moving through your colon…
What are and how to boost short chain fatty acids (SCFAs)?
Short chain fatty acids are metabolites produced by the bacteria in your colon and act as the main source of energy for colonic cells (+ other whole body health benefits, such as they may be protective against some digestive disorders by having an anti-inflammatory effect in the gut).
The 3 main short chain fatty acids are butyrate, acetate, and propionate. Butyrate provides 70% of the energy for the large intestine (energy, maintenance, and repair).
When you consume resistant starch and complex carbohydrates (fiber) from food they are broken down/fermented by bacterial enzymes and SCFAs are produced.
Recap: You consume food > resistant starch and fiber make it to your colon > bacteria in your colon ferment/break down these foods producing SCFAs > SCFAs provide your colonic cells with energy to function and repair. Amazing!
What to feed your colon bacteria to boost production of SCFAs:
FOS: bananas, onions, garlic, asparagus, artichokes…
Resistant starch: cooked and cooled grains and potatoes, beans and green bananas…
Pectin: apples, carrots, oranges, peaches, grapefruit…
*Focus on variety here! Modify portions based on your individual tolerance/symptoms.
Vitamins produced in your colon:
Bacteria in your colon produce substantial amounts of vitamins by fermentation.
These include vitamin K and some B vitamins including biotin.
These vitamins are absorbed into the blood in your colon and are utilized by your body.
Tips to keep things moving through your colon:
Morning routine
- Drink a large glass of water upon waking.
- Practice gentle movement (not rushed or intense exercise) such as walking, house chores, or dancing to music while you get ready.
- Eating breakfast will stimulate your digestive system (try including some insoluble fiber foods: nuts, seeds, whole grains, berries, fruit with skin on, dried fruit) (again… don’t rush; plan for enough time to sit down to eat).
- Consider drinking a beverage that can help stimulate your digestive system: coffee, tea, warm water with lemon, electrolyte enhanced water.
- Take time to use the toilet shortly after breakfast. Practice a few deep breaths and consider using a squatty potty.
*For more tips on keeping things moving through your colon, read my other blog posts and follow me on Instagram @kupernutrition.
Kuper Nutrition 