Evidence-Based, Simplified Nutrition and Lifestyle Strategies


Microblog: List of Fiber Butyrate-Rich Foods

Microblog: List of Fiber Butyrate-Rich Foods

🥩Another graphic from @CarnivoreCure:
Fiber is one of the big backlashes against a meat-based diet. It’s ironic though because one of the most overarching benefits of eating meat-based is healing gut health issues.⠀

🥦The thought is that we need fibrous plant foods to fuel our large intestine with short-chain fatty acids (SCFA). These SCFAs are broken down by the colon to offer gut supporting SCFAs such as butyrate (butyric acid), propionate (propionic acid) and acetate (acetic acid).



☝🏼Butyrate is essential because it is the preferred fuel source by colonocytes (endothelial cells of the large intestine). In the large intestine, fibrous plant foods require the breakdown of its chemical structure to then make short chain fatty acids.⠀

🧀Butter, cream and cheese contain butyrate in its bioavailable form. In fact, butter is the best source of butyric acid or butyrate. So much so that the origins of the word butyric acid is from the Latin word, butyrum–the same origins for the word butter.

❓How did we come to think that butyric acid is best from plants?⠀


Best Dietary Butyrate Sources

🎯The no. 1 dietary source of butyrate is butter. Not plant foods but butter.⠀

🥁The greatest food source for acetate (SCFA) is vinegar. Not a plant-food but vinegar. If you are concerned about the lack of acetic acid in a meat-based diet, add a couple drops of vinegar to water. Though frankly, how often do you consume foods with vinegar?⠀

🔥Butyrate is arguably the more critical SCFA for gut health. Our colon cells get gut nutrients from butyrate and butyrate also produces our colon’s energy.⠀

❓Some argue that a lot of butter has to be consumed for the same amounts of butyrate in vegetables. But as we discussed that plant foods need to be broken down to SCFAs, what if your gut needs support? What if your large intestine isn’t able to effectively break down these plant foods into butyrate?

🧈Butter and ideally, grass-fed raw butter is nutrient-dense. Not only does it supply us with butyrate and nutrients for the colon. It also has almost every essential nutrient required by the body.⠀

💡Skip the fibrous vegetables and stick to butter and raw dairy. Your gut will thank you.

Nutrition with Judy


  • Woody
    May 16, 2023 at 7:52 pm

    Great infographic. For simplicity please make equal serving sizes to better compare

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