What Are Short Chain Fatty Acids?
Short-chain fatty acids, or in scientific terms short-chain fatty acids (SCFA), are a type of good fat that is formed in the large intestine. SCFA is produced when dietary fiber (especially fiber that cannot be digested by the body) is fermented by good bacteria (also known as microbiota) in the digestive tract.
The main types of SCFA are acetate, propionate, and butyrate. All three have important roles in maintaining body health, from supporting digestive function to helping the immune system.
According to the Harvard T.H. Chan School of Public Health, undigested fiber will become “food” for good bacteria in the large intestine. This process is called fermentation, which is a natural process in which microbes break down nutrients into simpler components, and one of the results is SCFA. Here are the benefits of Short Chain Fatty Acids for our bodies.
1. Maintaining Digestive Health
SCFA, especially butyrate, is the main source of energy for colon epithelial cells, which are the layers of cells that line the inner surface of the intestine. These cells function as a natural barrier to prevent harmful substances from entering the body.
Butyrate helps strengthen this barrier and reduces inflammation in the intestine. According to the journal Nature Reviews Gastroenterology & Hepatology (2020), butyrate has also been shown to reduce the risk of inflammatory bowel diseases such as colitis and Crohn’s disease, which are chronic conditions that cause abdominal pain, diarrhea, and other digestive disorders.
2. Maintaining Brain and Nervous System Health
SCFAs not only work in the digestive system, but are also connected to the brain through the gut-brain axis, a communication pathway between the brain and the intestines. This pathway allows certain substances from the intestines to affect brain function.
Research from the Stanford Center on Longevity (2024) shows that SCFAs can help reduce systemic inflammation (inflammation that spreads throughout the body), as well as play a role in maintaining the balance of mood hormones, such as serotonin. One of the SCFAs, acetate, is also known to support cognitive function and emotional stability.
3. Strengthens the Immune System
SCFAs also function as chemical signals that help the immune system work more efficiently. This is important to prevent excessive immune reactions, such as autoimmune diseases, which are conditions in which the body attacks its own cells.
In the article Cell Host & Microbe (2011) it is explained that SCFAs can help the immune system distinguish between substances that are harmful and those that are not. This makes the body more balanced in responding to infections and is not prone to chronic inflammation.
4. Maintaining Weight and Blood Sugar Levels
In addition to digestion, SCFAs also affect metabolism, which is the body’s process of converting food into energy. Propionate, a type of SCFA, is known to help reduce cholesterol production and increase insulin sensitivity, which is the body’s ability to use blood sugar properly.
The British Journal of Nutrition notes that a high-fiber diet, which increases SCFA production, is associated with a more stable weight and a lower risk of type 2 diabetes.
Let’s Consume Enough Fiber to Increase SCFA Production
To get all the benefits of SCFA, dietary fiber intake must be sufficient. Fiber is found in abundance in fruits, vegetables, grains, and also low-fat protein sources such as tilapia.
For example, Regal Springs Indonesia tilapia contains 5 grams of dietary fiber per 100 gram serving, which is equivalent to 16% of the daily Recommended Dietary Allowance (RDA). Consuming this fish can help meet daily fiber needs, support the fermentation process in the intestines, and increase SCFA production naturally.
Let’s Take Care of Our Body’s Health!
Short-chain fatty acids (SCFA) are natural products of dietary fiber fermentation by gut bacteria that have various important health benefits, from strengthening digestion to maintaining the immune system and metabolism. Maintaining adequate fiber intake, including from Regal Springs Indonesia tilapia, can help increase SCFA production and support healthy balance from within the body.
