What are Short-Chain Fatty Acids, and Which Foods Are They Found in?

Short chain fatty acids It is produced by beneficial bacteria in the gut. It is the main food source for cells in the colon. It reduces the risk of inflammatory diseases, diabetes, obesity, heart disease and other health conditions.

What are short chain fatty acids?

Short chain fatty acids Fatty acids with less than 6 carbon (C) atoms. It is produced in the gut when gut bacteria are fermented.

Therefore, they are very important for intestinal health. in our body short chain fatty acidsAbout 95% of it consists of:

• Acetate (C2).
• Propionate (C3).
• Butyrate (C4).

Propionate produces glucose in the liver, while acetate and butyrate are incorporated into other fatty acids and cholesterol.

Which foods contain short chain fatty acids?

Foods containing fiber, such as fruits, vegetables, and legumes, increase the amount of these fatty acids. The following fiber types short chain fatty acidsBest for the production of:

• Inulin: Artichoke, Vegetables such as garlic, leeks, onions, wheat, rye and asparagus contain inulin.

• Fructooligosaccharides (FOS): Various fruits and vegetables, bananas, onions, garlic and asparagusalso available.

• Resistant starch: Cereals, barley, rice, beans, green bananas, legumes, cooked and then cooled potatoes resistant starch obtained.

• Pectin: Pectin sources include apples, apricots, carrots, oranges, and other plant foods.

• Arabinoxylan: Arabinoxylin is found in grains. For example, it is the most common fiber in wheat bran.

• Guar gum: Guar gumIt is extracted from guar beans, a type of legume.

Some types of cheese, butter, and cow's milk also contain small amounts of butyrate.

What are the effects of short chain fatty acids on the body?

• Digestive system

Short chain fatty acids useful against some digestive disorders;

Diarrhea: Intestinal bacteria resistant starch and pectin short chain fatty acidswhat converts. Eating them reduces diarrhea in children.

Inflammatory bowel disease: Butyrate due to its anti-inflammatory properties, ulcerative colitis and Crohn's disease It is used to treat inflammatory bowel diseases such as

• Colon cancer

It plays a key role in the prevention and treatment of some cancers, especially colon cancer.

Laboratory studies have found that butyrate helps keep colon cells healthy. By inhibiting the growth of tumor cells, it promotes cancer cell destruction in the colon.

• Diabetes

According to evidence from research short chain fatty acid It has been determined that butyrate, which is a chemical substance, can have positive effects in both animals and people with diabetes.

It has also been shown to increase enzyme activity in liver and muscle tissue and provide blood sugar control.

• Weakening

The composition of microorganisms in the gut influences nutrient absorption and energy regulation.

Studies short chain fatty acidshas been shown to regulate fat metabolism by increasing the rate of fat burning and reducing fat storage. This too short chain fatty acidsIt means that they play an important role in weight loss.

• Heart health

A high-fiber diet reduces the risk of heart disease. If fiber intake is low, inflammation occurs.

Research in both animals and humans, short chain fatty acidsreported to lower cholesterol levels. Reducing bad cholesterol also reduces the risk of heart disease.

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