Can Butyrate Supplements Improve Gut Health?

While it is important for gut health, a common misconception is the thought that butyrate is essentially a gut health superpower.

As it’s one of the main fuels for your colon cells, and it also may support a balanced microbiome and a calmer intestinal environment, it makes sense that butyrate supplements are marketed as a shortcut to better digestion.

But more butyrate is not always better. In some people, higher butyrate markers show up alongside metabolic issues and gut dysfunction. And if you have irritable bowel syndrome (IBS) or a sensitive gut, trying to “boost butyrate” with extra fiber or prebiotics may increase bloating and discomfort.

In this article, we’ll look at what butyrate actually does for the gut, what the research says about butyrate supplements, and why a food-first, symptom-calming approach often works better than chasing higher butyrate levels outright.

What Is Butyrate?

Butyrate is a short-chain fatty acid (SCFA). That means it’s a type of “good fat”, though it’s not widely found in food. Butter is the most abundant source of dietary butyrate, but most of the butyrate in our bodies is produced by bacteria in the intestines 1.

Beneficial gut bacteria in the colon ferment (breakdown) fiber and carbohydrates that the gastrointestinal tract can’t digest. These non-digestible components are called prebiotics, which are essentially food for probiotics. This fermentation process produces SCFAs. Among these, butyrate is the most well-known, but other important SCFAs include propionate (can lower fat tissue creation) and acetate (improves glucose metabolism).

If you’re into the scientific details (like I am), some of the most common bacteria responsible for producing butyrate (accounting for about 5–10% of bacteria in the human gut) include 2:

• Faecalibacterium prausnitzii 
• Eubacterium rectale 

Why Butyrate Matters for the Gut

Butyrate-producing bacteria are a key component in gut health. The butyrate they make helps block harmful microbes from taking over by keeping the gut environment low in oxygen, which harmful bacteria like Salmonella and E. coli need 3. 

Butyrate also fuels our gut cells and triggers the production of natural germ-fighting compounds like cathelicidins (antimicrobial peptides) and reuterin (antimicrobial agents). These substances can keep the balance of good microbes in check and help prevent infections 3.

Do Probiotics Boost Butyrate?

A popular theory is that taking probiotics will increase butyrate levels and improve gut health. But the research we have so far doesn’t strongly support that. Instead, studies suggest that probiotics may increase butyrate levels a little, but not enough to be meaningful 4 5 6. 

Butyrate Supplements: What the Evidence Suggests

Since the jury is still out on the benefits of supplementing with probiotics that can make butyrate, what about supplementing with butyrate directly? Let’s break down where butyrate supplements (also known as sodium butyrate) seem to provide benefit and where they may not be helpful. 

Where Butyrate Supplements May Help

They may improve weight and metabolic health.

A randomized controlled trial (RCT) (the gold standard of human studies) found that people with obesity who took sodium butyrate supplements for eight weeks had greater reductions in weight, body mass index (BMI), waist size, blood sugar, and “bad” low-density lipoprotein (LDL) cholesterol compared to those who took a placebo 7.

They may reduce symptoms of ulcerative colitis.

Another randomized controlled trial showed that people with active ulcerative colitis (an inflammatory bowel disease (IBD)) who took sodium butyrate supplements for 12 weeks had lower inflammation, a healthier circadian rhythm, better sleep, and better quality of life when comparing those who took a placebo 8.

There is a second trial supporting these findings: It concluded that sodium butyrate supplements may increase gut bacteria that produce anti-inflammatory SCFAs, which can reduce inflammation and improve quality of life for people with IBD 9.

They may support a healthier gut microbiome.

Two RCTs show that sodium butyrate supplements may increase the levels of beneficial gut microbes such as Akkermansia muciniphila, Butyricicoccus, and Lachnospiraceae 9 10. This can lead to stabilized gut health and reduced inflammation.

They may relieve symptoms of IBS.

A randomized controlled trial involving 60 patients with irritable bowel syndrome (IBS) found that those who took sodium butyrate for 12 weeks had less abdominal pain, constipation, and pain during bowel movements than those who took a placebo 11.

They may help reduce episodes of diverticulitis.

A RCT found that diverticulosis (having small pouches in the intestinal lining) patients who took sodium butyrate for 12 months had fewer diverticulitis episodes (when the pouches become acutely inflamed) and better overall quality of life than the placebo group 12.

They may protect against traveler’s diarrhea.

In another RCT, it was found that travellers who took sodium butyrate and other SCFAs for three days before their trip and while traveling had fewer occurrences of traveller’s diarrhea than those given a placebo 13.

Note: All these potential benefits are supported by well-designed studies, but they’re relatively small and sparse. That means we don’t yet have a large body of evidence showing that butyrate supplements are especially beneficial.

Where Butyrate Supplements May Not Help

They can raise cholesterol and insulin in type 2 diabetes.

A randomized controlled trial showed that while people with type 2 diabetes who took sodium butyrate for six weeks had lower blood pressure and blood sugar after meals, they also had higher cholesterol and insulin compared to those who took a placebo. Though more studies are needed to confirm these results, it is evident that in this study, butyrate supplements weren’t clearly better than placebo. In some ways, they may have been worse 14.

Elevated butyrate is linked to worse metabolic health in some people.

An observational (data comparison) study found that people with higher butyrate levels in their fecal samples had significant associations with 15: 

• Obesity
• High blood pressure
• Poor metabolic health (including elevated cholesterol, triglycerides, and blood sugar)
• Increased gut permeability (leaky gut)
• An imbalance in gut bacteria (gut dysbiosis) 

Note that this observational study cannot tell us whether:

• Elevated butyrate (from supplements or otherwise) may directly cause these health outcomes
• These conditions may cause elevated butyrate 
• Elevated butyrate and the observed associations occur together for another reason 

Some researchers believe that butyrate may contribute to obesity, but until we understand how it works, we can’t draw firm conclusions 16.

Food First: Dietary Methods to Increase Butyrate 

Because the research on supplementation is mixed, it might be better to simply get your butyrate the old-fashioned way, through your diet, before investing in a butyrate supplement. 

As I mentioned earlier, butyrate isn’t found directly in food. Instead, your gut bacteria create it by fermenting (breaking down) prebiotic fibers, particularly resistant starch. Here are some foods that are great sources of resistant starch 17: 

• Cooked potatoes*
• Green bananas
• Oats
• Legumes
• Rice*

*Tip for increasing resistant starch in potatoes and rice: Cooked and then thoroughly cooled rice and potatoes (such as leftovers) have more resistant starch than when they’re freshly prepared. 

Additionally, eating a variety of fruits and vegetables rich in fermentable fibers may encourage a healthy population of butyrate-producing bacteria in your gut. Some examples include 18:

• Onions
• Garlic
• Asparagus
• Apples

Our Verdict: What I’d Try Before a Butyrate Supplement

What does all this mean? There’s no simple equation that says high butyrate equals good gut health and low butyrate equals poor gut health.

In some cases, high butyrate levels might actually signal gut problems, like inflammation or a leaky gut 19 20. 

A potential concern is that people with digestive issues may interpret the benefits of butyrate as a reason to substantially increase fiber and prebiotic intake, thinking it will help. But too much fiber can backfire.

A Low FODMAP Diet 

Research shows that for many people with gut issues, particularly IBS, a low FODMAP diet (which restricts certain fermentable carbs and their fibers), may significantly reduce symptoms and improve gut health. While there are evident benefits to this diet in those with digestive problems, keep in mind it may reduce the diversity of gut bacteria and how much butyrate is produced 21 22. 

Let’s break it down: Eating a high-fiber diet (which is also high in FODMAPs) might sound ideal in theory, real-world clinical evidence recommends limiting certain fibers for those with sensitive or compromised guts. For example, an umbrella meta-analysis (a study of many meta-analyses) found that a low FODMAP diet may improve stool consistency, frequency, overall gut discomfort, and quality of life in people with IBS 23.

We have found all of the above to be true in the clinic. After our clients follow a temporary low FODMAP diet (while taking probiotics and building a gut-supportive lifestyle) for 4–6 weeks, they start to tolerate foods that certain bacteria may use to make butyrate. 

Every step—such as starting with a gentler low FODMAP diet and adding in probiotics (more on that next)—helps build a healthier gut. This, in turn, makes the gut more capable of processing a diverse diet that feeds butyrate-producing bacteria.

Probiotics (Not Butyrate Supplements) Help Tackle Gut Issues

Although the evidence for probiotics and butyrate supplements boosting butyrate levels is inconsistent, the research on the benefits of probiotics for gut problems is relatively strong. 

Before experimenting with butyrate supplements for gut health, we recommend that our clients who struggle with gut issues–such as inflammation and gut dysbiosis–take a well-formulated broad-spectrum probiotic supplement. 

Why? Extensive research shows that probiotics can:

• Help to correct imbalances in the gut microbiome 24 
• Fight pathogenic (disease-causing) bacteria and the toxins they produce 25 26
• Reduce the gut inflammation behind many gut conditions 27
• Reduce gut hyperpermeability (leaky gut) 28

To choose a quality probiotic, look for one that is:

• Manufactured to meet Good Manufacturing Practices standards (has the GMP stamp)
• Tested for purity and quality by a third party
• Absent of common allergens
• Highly potent (has tens of billions of Colony-Forming Units (CFUs))
• Broad spectrum (containing more than one species of bacteria)

Butyrate FAQs

What is the best butyrate to take?

There is no single “best” butyrate supplement for everyone. Most studies use sodium butyrate, often in a microencapsulated form designed to release in the colon rather than the stomach.

That said, butyrate supplements are not essential for most people. If you tolerate fermentable foods well, supporting natural butyrate production through diet and overall gut health is often sufficient. If you have a sensitive gut, calming inflammation and imbalance first may be more helpful than adding butyrate directly.

What are the symptoms of low butyrate?

There is no clear set of symptoms that reliably indicate low butyrate levels. Butyrate is not something that can be accurately diagnosed based on symptoms alone.

Low butyrate production may occur in people with low fiber intake or reduced microbial diversity, but digestive symptoms like bloating, constipation, or diarrhea are not specific to butyrate deficiency. In fact, some people with gut symptoms may have normal or even elevated butyrate levels, which is why context matters.

What supplement has butyrate?

Butyrate is most commonly available in supplements as sodium butyrate or calcium/magnesium butyrate. Some formulas use microencapsulation (time-release formulations) to help the butyrate reach the colon.

It is also worth noting that many supplements marketed to “increase butyrate” do not contain butyrate itself. Instead, they contain fibers, prebiotics, or probiotics intended to encourage gut bacteria to produce it. These approaches may help some people but may worsen symptoms in others, particularly those with IBS or fermentation sensitivity.

Can butyrate supplements make bloating or IBS symptoms worse?

They may in some people. While butyrate may support gut lining health, increasing fermentation or metabolic activity in a sensitive gut may worsen bloating, gas, or abdominal discomfort. This is especially true for people who already react poorly to fiber or prebiotics.

Is butyrate helpful for IBS?

Some studies suggest that taking sodium butyrate may reduce abdominal pain and constipation in certain people with IBS. However, results are not consistent, and butyrate supplements are not a first-line approach. Many people with IBS respond better to symptom-calming strategies, such as a temporary low FODMAP diet and probiotics.

Should I increase fiber to boost butyrate production?

It depends on your gut. For people with healthy digestion, increasing fiber and resistant starch may support natural butyrate production. For those with IBS or sensitive digestion, increasing fermentable fibers too quickly may worsen symptoms. In these cases, a gradual and individualized approach tends to work better.

The Bottom Line 

Butyrate undoubtedly plays an important role in gut health. For people with a healthy gut, eating a varied diet rich in plant fibers and prebiotics is usually enough to support natural butyrate production.

However, other approaches may be considered for those with gut problems like IBS. Research shows that reducing fermentable carbs and fiber with a low FODMAP diet, while using probiotics, can help calm the gut. This makes it easier later on to handle a more varied diet that feeds the good bacteria that create butyrate in the gastrointestinal tract. 

If you’re looking for more gut health support, you can check out my book, Healthy Gut, Healthy You, which has a comprehensive step-by-step plan for gut healing. Or, for more individualized healthcare support, please reach out and request a consultation.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.