Updated 12th March 2026
What is butyrate, and why is it important?
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Gut microbes produce butyrate as they ferment fiber, and it helps support the health of your gut lining.
Most of your butyrate is produced in the gut, rather than consumed in food.
The most reliable way to support butyrate production is to eat a wide variety of fiber-rich plant foods.
Supplements are popular, but evidence of benefits is very limited.
Butyrate is one of the most talked-about compounds in gut health, and for good reason: It is a key compound made by your gut microbes that helps keep your gut lining functioning well.
Two questions commonly crop up: What is butyrate, and which foods can help you make more of it?
In this article, we’ll explain just that, as well as where butyrate comes from and what it does in the body. Then, we’ll share practical, food-based strategies to support butyrate production, and what you need to know about supplements and testing.
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What is butyrate?
Butyrate,, also called butyric acid, is a short-chain fatty acid (SCFA) made when your gut microbes ferment fiber and resistant starch, which your digestive enzymes can’t break down.
It's a key fuel for the cells lining your gut, and research suggests it can help support the gut barrier by strengthening the “tight junctions” between these cells.
Butyrate can also act as a messenger, sending signals in the gut and beyond.
Where does butyrate come from?
Myth buster: Most butyrate is made in your gut, not found in food.
For most people, butyrate is produced in the colon, not consumed directly. Butyrate is made through “microbial teamwork” in the gut. Different species break down different parts of plant foods, and the by-products from one species can become food for another. Scientists call this a trophic chain.
So, while some bacteria can directly produce butyrate, others help indirectly. For instance, some break down plant cell walls and produce compounds such as acetate or lactate. Other microbes can then convert these compounds into butyrate.
A small amount of butyrate does occur naturally in some foods, especially dairy fat such as butter and some cheeses. However, for most people, eating these foods is not the main driver of butyrate levels. Instead, most foods that increase butyrate do so by feeding butyrate-producing microbes.
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How to support butyrate production
The most consistent way to support butyrate production is to eat more fiber-rich plant foods and increase your variety of plants.
The goal is to feed a broad range of microbes and provide fermentable material throughout your gut.
Some research suggests that the type and structure of fiber matter. For example, “intrinsic fibers,” which are housed within intact plant cell structures, may ferment more slowly and support SCFA production further along the colon.
Foods that may help to boost butyrate production include:
Legumes: Lentils, chickpeas, and beans.
Whole grains: Oats, barley, rye, whole wheat.
Nuts and seeds: Chia, flax, pumpkin seeds, mixed nuts.
Vegetables: Especially onions, leeks, asparagus, and artichokes.
Fruits: Berries, apples, and pears.
Resistant starch sources: Cooled cooked potatoes or rice, oats, greener bananas.
Chicory root or inulin-containing foods: e.g., Jerusalem artichokes.
What to do today: Start by adding one extra plant to your diet every day for a week.
If your diet is currently low in fiber, it's best to increase intake gradually, since sudden changes can cause bloating or discomfort for some people.
It also helps to focus on variety across the week rather than trying to reach your fiber goal every day. Aim for 30 plants each week to make sure you get good variety.
And if one food leaves you feeling uncomfortable, swap it for another fiber-rich option and build up more slowly.
What about butyrate supplements?
If you search for butyrate online, you’ll find a flood of supplements promising to “fix your gut.” While tempting, the evidence so far does not suggest they are a quick fix for most people.
Butyrate matters, but its benefits seem to depend on how and where it shows up in your gut. Supplements may not work the same way as butyrate made in your colon by gut microbes.
Reviews of the evidence describe potential benefits, but also highlight that effects vary by dose and context, and the overall picture is not as simple as “more is better.”
There are some small human studies in specific situations (for example, in IBS), but this is still a fairly new line of investigation. If you want to support butyrate, a diverse, fiber-rich diet is still the most reliable place to start.
Should I get my butyrate levels checked?
For most people, no. Testing your butyrate levels is unlikely to give you clear, actionable information that changes what you should do day to day.
Most tests measure butyrate in stool, but stool levels do not directly reflect how much butyrate your gut microbes are producing and using inside the colon (or how much your body is absorbing).
Stool levels can also fluctuate based on what you have eaten recently and your gut transit time, and there is no single agreed-upon “optimal” butyrate level for everyone.
If a test suggests low butyrate levels, the advice is usually the same: Eat a more diverse, fiber-rich diet to support the microbes that produce SCFAs like butyrate. For most people, you will get more benefit from focusing on food-based strategies that support butyrate production than from measuring butyrate directly.
If you have ongoing digestive symptoms, it is usually more helpful to discuss those with a doctor than to rely on a butyrate test.
What are the symptoms of low butyrate?
While there are no specific symptoms of low butyrate levels, lower butyrate production can be a non-specific marker of reduced fiber fermentation in the colon and changes in gut microbial activity.
Digestive symptoms like bloating or changes in bowel habits are common and can have many other causes.
Summary
Butyrate is a natural compound produced by your gut microbes when they break down fiber.
It is a key fuel for the cells lining your colon, and research suggests it may also support the gut barrier by helping maintain the tight junctions between those cells.
Most people do not get much butyrate directly from food. Instead, it is made in the gut, with different microbes often working together to turn plant foods into butyrate.
If you want to support butyrate production, the most reliable strategy is to feed the microbes that make it.
That means consistently eating a wide range of fiber-rich plant foods, such as beans and lentils, whole grains, nuts and seeds, vegetables, fruit, and some resistant starch foods.
If you are currently eating little fiber, it’s good to increase your intake gradually and focus on variety throughout the week.
Many top search results promote butyrate supplements or butyrate testing, but the evidence so far does not suggest supplements are the best first step for most people, and stool testing is hard to interpret.
While there are no specific symptoms of low butyrate levels, lower production can be a non-specific marker of reduced fiber fermentation and shifts in gut microbial activity.
FAQs
What food has the most butyrate?
Butter (and other full-fat dairy) tends to contain the most butyrate naturally, because butyrate is found in milk fat.
But most butyrate in the body is not eaten. It is made in the colon when gut microbes ferment fiber. So, fiber-rich plant foods are usually the most effective way to support butyrate production.
What are the signs of butyrate deficiency?
There are no specific signs of “butyrate deficiency.” People often link digestive symptoms like bloating and changes in bowel habits to low butyrate . However, these symptoms are common and have many possible causes, so you cannot diagnose low butyrate based on symptoms alone.
Do avocados contain butyrate?
Avocados are not typically considered a meaningful dietary source of butyrate. However, avocados contain fiber, which can help support the production of SCFAs, including butyrate, by feeding gut microbes.
How can I increase butyrate in my gut?
To increase butyrate in your gut, focus on feeding the microbes that make it. Eat a wide variety of fiber-rich plant foods, such as beans and lentils, whole grains, vegetables, fruit, nuts, and seeds.
You can also include resistant starch (like cooled potatoes or rice, oats, or slightly green bananas). If you currently consume little fiber, increase your intake gradually to reduce the risk of bloating.
