According to the World Health Organization, approximately 39% of the world’s adult population is overweight and 13% (11% of men and 15% of women) is obese.1 In this context, it’s tempting to chase the next revolutionary ingredient or “magic bullet” for weight loss and metabolic health. Yet often the most effective strategies aren’t flashy - they lie in the basics: a diet high in plants, fibre and protein, low in refined carbohydrates, and good activity levels.
But, there is one ingredient that has recently been highlighted in research for its powerful properties that support our metabolism and may enhance weigh loss.
The ingredient in question is butyric acid. Butyric acid is a short-chain fatty acid made by our own gut bacteria through fibre fermentation in the large intestine (especially fibre like resistant starch, FOS, inulin, and pectin) and serves as the primary energy source for the cells that line the gut. Whilst we can get small amounts of butyric acid from foods like butter, most of it is produced by our gut bacteria, especially Lactobacillus & Bifidobacterium species.2 Butyric acid has been extensively researched for its benefits relating to gut health, showing positive impact on tissue repair and inflammation,3 as well as energy metabolism,4 particularly reducing glucose levels and reducing insulin resistance.2
How Does Butyric Acid Support Weight Management?
Research suggests that butyric acid promotes the secretion of glucagon-like peptide-1 (GLP1), a hormone involved in promoting satiety, slowing gastric emptying, and enhancing insulin release. Butyric acid appears to act on several mechanisms, including stimulating G-protein-coupled receptors, which are crucial for the digestive process, while also influencing epigenetic regulation and cellular activities responsible for metabolism and repair (e.g. AMPK, PGC-1α).2 Furthermore, butyric acid can also enhance the interaction between our bile acids and GLP-1 which have a mutual relationship. The presence of bile acids (produced when we eat fat), increase GLP-1 production, and vice versa – the increase in GLP-1, promotes more bile flow. This increases satiety and improves digestion of fats, whilst also maintaining a healthy microbial balance.5 A study on individuals with type 2 diabetes showed that butyric acid supplementation (at 600mg daily) significantly elevated GLP1 levels and reduced diastolic blood pressure within 45 days.6
How to Increase Butyric Acid Production?
To elevate butyric acid naturally:
- Increase dietary fibre (especially resistant starch – like legumes, cooked and cooled potatoes, and unripened bananas, onions, leeks, and Jerusalem artichokes)
- Include fermented foods (sauerkraut, kimchi, kefir) to support microbial diversity
- Consider supplementation with short chain fatty acids, probiotics, or prebiotic fibre
- Limit ultra-processed foods, smoking and alcohol, which can all alter the gut microflora and reduce SCFA output
Do Your Gut Bacteria Produce Enough Butyric Acid?
You can easily assess your gut health with our At-Home Advanced Gut Test which looks at a number of markers, including the levels of butyric acid and other short chain fatty acids, as well as the beneficial Lactobacillus & Bifidobacterium bacteria.
While managing a healthy weight is a multifactorial challenge, it’s clear that optimal gut function and a diverse microbiome rich in beneficial bacteria play a significant role. Emerging research highlights the potential of butyric acid to support metabolic health, which may, in turn, contribute to healthy weight management.
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References
1. Obesity and overweight. Accessed July 22, 2025. https://www.who.int/en/news-room/fact-sheets/detail/obesity-and-overweight
2. Mayorga-Ramos A, Barba-Ostria C, Simancas-Racines D, Guamán LP. Protective role of butyrate in obesity and diabetes: New insights. Front Nutr. 2022;9:1067647. doi:10.3389/FNUT.2022.1067647
3. Van Immerseel F, Ducatelle R, De Vos M, et al. Butyric acid-producing anaerobic bacteria as a novel probiotic treatment approach for inflammatory bowel disease. J Med Microbiol. 2010;59(2):141-143. doi:10.1099/jmm.0.017541-0
4. Hu J, Lin S, Zheng B, Cheung PCK. Short-chain fatty acids in control of energy metabolism. Crit Rev Food Sci Nutr. 2018;58(8):1243-1249. doi:10.1080/10408398.2016.1245650
5. Zeng Y, Wu Y, Zhang Q, Xiao X. Crosstalk between glucagon-like peptide 1 and gut microbiota in metabolic diseases. mBio. 2023;15(1):e02032-23. doi:10.1128/MBIO.02032-23
6. Roshanravan N, Mahdavi R, Alizadeh E, et al. Effect of Butyrate and Inulin Supplementation on Glycemic Status, Lipid Profile and Glucagon-Like Peptide 1 Level in Patients with Type 2 Diabetes: A Randomized Double-Blind, Placebo-Controlled Trial. Hormone and Metabolic Research. 2017;49(11):886-891. doi:10.1055/S-0043-119089,
June 15, 2025
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