Butyrate: The Key to Optimal Health and Well-being

Dawn (00:00):

Hello and welcome to the Gastric Health Show. My name is Dawn Boxell and today’s topic is all about butyrate and how it’s really the key to optimal health and wellbeing and why it is so important to make sure that you are producing enough butyrate. So some of you may be thinking, what the heck is butyrate and why does it really matter? And we’re going to get into that so that you have kind of a good foundation and an understanding that really how your diet and lifestyle play a role in this and actionable things that you can do on a daily basis that can help support good butyrate production

Dawn (00:47):

so that you reap the benefits of all of its health benefits. So recently, butyrate has received some significant attention as a short chain fatty acid and how it connects to optimal health and short chain fatty acids kind of hold a key to really unlocking your optimal health and wellbeing in the aspect of that gut brain connection and just the gut microbiome.

What is Butyrate?

Dawn (01:24):

So what is butyrate? And butyrate is truly just a short chain fatty acid that your gut bacteria produce after they ferment dietary fibers. So it’s kind of the byproduct of the digestion of fiber. So if you think about that, what if you don’t consume much fiber? That does create some problems. And I have talked about this before on when you don’t have adequate fiber that your body utilizes fats and protein as its fuel source and those byproducts that are created are disease-causing.

Dawn (02:17):

So this is why it’s so important to consume fiber filled carbohydrates and we’ll kind of get into more detail of it, more specifically on the things that actually do increase butyrate production, this short chain fatty acid. So making sure that you truly just utilize some of these basic concepts so that you have the ability to one, prevent disease, but then also help reverse disease so your gut microbiome can be shifted and kind of retrained,

Natural Sources of Butyrate:

Dawn (03:00):

Repaired, rebuilt. So again, you can change whatever dynamic you have going on in your gut microbiome. You just have to make some shifts with your diet and lifestyle. So there are some natural sources of butyrate, and this comes in butter and GH and butyrate is abundant in just grass fed butter. It’s not just from all butter, it is only going to come from grass fed cows. So you would have to choose a butter that says from ga grassfed cows, and then ghee is just clarified butter.

Dawn (03:44):

So basically they’re baking out at a low temperature kind of the casing and the way so that they remove those dairy properties. And for one, for some people who have some dairy intolerances, they can tolerate ghee, and some people can’t. So it’s kind of trial and error when it comes to utilizing, ghee, if you do have some dairy intolerances, but they do remove a lot of the proteins that people will react to.

Dawn (04:16):

So that makes it a little bit more tolerable for some lactose intolerant people. But this clarified butter has good sources of butyrate concentration and again, it would need to be from grass-fed cows that they’re utilizing, they’re making or they’re clarifying this butter into gee. And then lastly, fiber rich plant-based foods. These are the things that have the fiber in them or as I like to call it fiber filled carbohydrates in reality because

Dawn (04:54):

I think a lot of people can relate more to that where you’re getting more very specific carbohydrates that have rich sources of fiber in them, but the gut bacteria ferment these fiber rich foods and the result is butyrate. So that’s why it’s so important to consume them, and that’s why I’m always talking about really pushing the fiber filled carbohydrates in so many ways because carbohydrates have really taken a hit kind of like fats, and I don’t disagree to at some level.

Dawn (05:33):

But that doesn’t mean you don’t consume zero carbohydrates, and that doesn’t mean that you need to follow a ketogenic diet N not necessary for most people and actually the opposite of what some people truly need. So again, I think you have to evaluate your situation, your health conditions, and work with practitioner like myself who could truly help you sort through everything so that you can truly get to where you can benefit. So the role of beneficial gut bacteria in butyrate production and your gut microbiome plays a big role in maintaining your overall health.

The Role of Beneficial Gut Bacteria in Butyrate Production:

Dawn (06:21):

And the goal is to kind of have a very diverse community of microorganisms throughout your gut microbiome. So we have several microbiomes in our body, but specifically the gut microbiome is one of special interest because it does impact your immune system in different ways, your brain, so mental and cog mental health and cognition, and then also the metabolic piece that comes with that.

Dawn (06:56):

So your gut microbiome does play a huge role in just your overall health. That’s why it’s important for it to be healthy. And when you don’t have adequate good bacteria, we call this dysbiosis. So if you don’t have enough good bacteria or you have too much bad bacteria or you have bacteria just in the wrong location, this is what we call dysbiosis. And when you have dysbiosis, especially in the area where you don’t have the beneficial gut microbes, then this can impact your ability to produce butyrate because there are certain beneficial bacterial species like phy, cali bacterium, Prezi, uum and rosea species.

Dawn (07:50):

Those are all available to ferment dietary fibers and produce butyrate. So this is what, these are the bacteria that are prominent in producing butyrate, and when you consume a fiber rich diet, these beneficial gut bacteria break down these complex carbohydrates and the fibers and ferment them, and then the butyrate is produced along with other short chain fatty acids.

Butyrate and Gut Health

Dawn (08:28):

So butyrate is one of a few different short chain fatty acids, but butyrate does have a lot of evidence behind it and a lot of research. I do find that it is one that I’d like to make sure we’re getting adequate amounts of by getting that fiber in on a regular basis. So now what about butyrate and just overall gut health? Your gut is an ecosystem of its own. And when these beneficial gut bacteria produce butyrate, this provides energy to your colonic cells. So those are the cells within your colon, and this energy supply helps nourish and

Dawn (09:18):

support your gut cells and also really does help with your gut integrity or that lining those tight junctions, which is where we’re going next. So your gut barrier function, butyrate influences this and the gut barrier cells, which line that intestinal wall play an essential role in keeping your gut microbiome or the contents of your intestines, the kind of the broken down particles and just all the byproducts that our body is getting exposed to or that we put in our body and put on our body.

The Connection between Butyrate and the Gut Microbiome:

Dawn (10:08):

All of these things that your body is having to sift through and utilize. This is why it’s so important to have good gut integrity or that good lining of the intestinal wall to be strong. Now here’s the thing, it is permeable. Your intestines are supposed to be permeable because that’s how we absorb nutrition so that we can use that as fuel. So the problem lies in when that intestinal permeability gets weaker and weaker. And really it kind of starts with that mucus layer because if you don’t have a thick mucus layer, that’s when big problems can start arising.

Dawn (11:01):

That’s when you start seeing that increase in intestinal permeability. But if that thick mucus layer and everything’s kind of filtered through appropriately, then everything is broken down in an appropriate particle sizes and in the right form so that your body can utilize it and your immune system not react and think that this is foreign and I need to protect myself.

Dawn (11:28):

So again, it’s building up that intestinal wall so that you have the ability to fight all kinds of things that come your way. So even prescription medications can kind of leak through or seep through that barrier when that mucus layer has been degraded. And sometimes when you aren’t giving, because when you do the byproduct of consuming fibers is that that mucus layer is nice and hardy, and when you don’t consume that, then that mucus layer is not thick and hardy and protecting you.

How Butyrate Influences Gut Barrier Function and Integrity:

Dawn (12:17):

And then that’s when even things like medications and then the toxins that we’re exposed to or even toxins and food, if you know were exposed to some food that was not healthy and it was maybe going to create some food poisoning, those are the things that your body would want to be able to be strong and protect you from. Research does show that butyrate strengthens the tight junctions between the gut cells by stimulating the production of proteins.

Dawn (12:54):

And these tight junctions serve kind of as gatekeepers regulating the passage of nutrients, water, and other substances into the bloodstream and preventing the entry of the harmful substance substances. So again, butyrate is a key player in this, and when already that mucus layer is broken down and you don’t have that protection and things are starting to kind of start seeping through really ramping up your fiber consumption can truly help rebuild that and in a way that can help set you up for success in the future.

The Significance of a Healthy Gut for Overall Well-being:

Dawn (13:38):

But as a result of reinforcing these tight junctions, butyrate helps maintain the gut barrier and reduces the likelihood of harm harmful substances getting through. So what’s the significance of a healthy gut for overall wellbeing? A healthy gut not only contributes to proper digestion, but also absorption of nutrients as well, but also just kind of your overall wellbeing because your gut does play this significant role in really how diseases start.

Butyrate and Health Benefits

Dawn (14:15):

So really paying attention to your gut health is a key way to really help set you up for success long term because you are more in prevention and protection mode and not in repairing and restoring mode. So what are the health benefits of butyrate? And one is blood sugar regulation. There is a positive effect of butyrate on the regulation of blood sugar and insulin sensitivity is improved, which improves your body’s ability to control your blood glucose levels and it reduces your risk of type two diabetes and insulin resistance by promoting better blood sugar control.

1. Blood Sugar Regulation

Dawn (15:08):

A study published in the frontiers in nutrition suggests that butyrate improves insulin sensitivity and glucose homeostasis resulting in better blood sugar control. And according to this study, butyrate can reduce the risk of insulin resistance and type two diabetes. So if you struggle with blood sugar dysregulation or insulin resistance or your insulin is just elevated, so optimal is for your insulin is kind of two to five, and once you’re getting above seven, you’re really starting to get to where you’re, it’s going to be harder to lose weight.

Dawn (15:46):

The whole process, the snowball begins rolling, and as it definitely gets over 10, that’s when you’re going to see some resistance to weight loss without interjecting appropriate things and butyrate being one of them. So this is one way. So how do you insert butyrate? You consume fiber filled carbohydrates. Really that’s the bottom line. There are more things that you can do, but really that is the most impactful.

Dawn (16:18):

So blood sugar regulation is a big one that butyrate can benefit your health. The next one is weight management and healthy weight does really begin in the gut. And yeah, your whole metabolic health is really driven from the health of your gut. So if you really struggle with your metabolism maintaining a healthy weight, these are things that can really influence it positively or negatively when you are consuming butyrate producing foods and also doing the diet and lifestyle stuff that come with that.

Weight Management

Dawn (17:06):

Butyrate can be considered more like an appetite regulating hormone and helping you regulate your body weight because it does play a role in your gut microbiome, in those appetite hormones in helping you manage those feelings of hunger and fullness. One study shows that butyrate influences the production of appetite regulating hormones, promoting feelings of satiety and aiding in weight management and in studies, butyrate has been found to play a role in regulating your body weight. So again, it just goes back to that metabolic health piece that it is connected and why making that you are producing short chain fatty acids that are actually manufacturing butyrate and specifically butyrate and not just all of the other short chain fatty acids

Gut Barrier Health and Immune System Support

Dawn (18:02):

so that if you have those good beneficial bacteria that are available, if you have a healthy gut, then you’ll have those beneficial gut microbes that can then produce butyrate. The next one is your gut barrier and your immune system support research has found that butyrate enhances the mucus production and strengthens tight junctions between the cells. So again, you’re growing that mucus layer and growing that protection. So that harmful substances don’t seep through and create gaps in that intestinal wall that is protecting you from getting into your bloodstream. And now your body’s, your immune system is reacting because of that.

Inflammation Reduction

Dawn (19:00)
It is clear from this study that butyrate plays an important role in maintaining gut health and reducing the risk of leaky gut disease or an increase in intestinal permeability. Number four is inflammation reduction. So we do know that studies show that butyrate has anti-inflammatory properties and has a potential for therapeutic benefits. One study found that butyrate treatment improved the gut barrier and reduced inflammation in mice with colitis. So it just, it’s, again, it’s one of those things.

Brain Health and Cognitive Function

Dawn (19:39):

This byproduct is super important to controlling even that low grade inflammation that can occur when things in your life are just out of balance. Number five is brain health and cog cognitive function. And recent research suggests that butyrate may be beneficial for brain health and cognitive function, and studies have shown that butyrate can cross the blood-brain barrier and potentially enhance the cognitive processes, and this includes memory and learning.

Dawn (20:14):

And then additionally, butyrate may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. So to me, that’s pretty powerful. So one, if you focus on just optimizing your gut health, part of that piece is going to be butyrate production or overall is really just short chain fatty acid production because there’s a benefit from other short chain fatty acids as well. They do different or they play different roles, but butyrate has some significant roles and one that they’ve studied significantly.

Dawn (20:53):

But when it has, since it can cross the blood-brain barrier, it can travel the vagus nerve, which I’ve talked about on previous posts on the vagus nerve, that those gut microbes can travel that vagus nerve to the brain and vice versa. So you’re having that impact in your brain health as well. And years ago it was kind of believed or thought that if your gut is a mess, then your brain is inflamed.

Dawn (21:31):

So if you have gut dysbiosis, if you have a small intestinal bacterial overgrowth, if you have h pylori that’s in the stomach, if you have any other type of, even if you want to go as deep as celiacs, Crohn’s colitis, irritable bowel syndrome, I B D, all of these things, they all do impact your mood, your mental health, your depression anxiety, and they really kind of see that even when you go even further to dementia, those brain diseases that they are just really, and it is just really saying that your brain is inflamed.

Dawn (22:25):

So if you can reverse protect the delay of those types of diseases. And I’ve talked about this before to date, we don’t have a cure for dementia and Alzheimer’s, but we do know we can delay it by the things that we do with our diet and lifestyle and just how we live our life, our social connections, and just really truly living in community and connection with other people can truly make a huge difference.

Colorectal Health and Cancer Prevention

Dawn (23:04):

The next one or six is colorectal health and cancer prevention. Butyrate has been extensively studied for its role in maintaining colorectal health and preventing colorectal cancer, and it provides nourishment to the cells, lining the colon and promotes their proper functioning. So again, it’s putting yourself in a good place by consuming those fiber filled carbohydrates. Butyrate also inhibits the growth of cancer cells and induces apoptosis or which is cell death of the cancer cells and lowers the risk of colorectal cancers.

Dawn (23:46):

To me, that is why you want to kind of, when you’re building your plate, you want to, yes, think about protein. That is step number one. But step number two is what is my fiber source? What am I getting that is going to provide me fiber? And there are different types of fiber. It can be resistant starch fibers, it can be prebiotic fibers, probiotic.

Cardiovascular Health

Dawn (24:15):

There’s different, there’s soluble, there’s insoluble, there’s options, and what is going to be my fiber source in conjunction with my protein? To me, those are your top two. And then you think about where’s my healthy fats? Where am I getting some healthy fats from? Number seven is cardiovascular health and cardiovascular health may also benefit from butyrate. Research suggests that butyrate decreases LDL cholesterol, which is your bad cholesterol and increases your HDL cholesterol, which is considered your good cholesterol.

Dawn (24:56):

Now, I know that there are some new studies and evidence coming out about L D L and HDL and it’s true impact and really we need to look at the particle sizes and yes, I agree a hundred percent, but this study just suggests that the your L D L is lowered and your h DL is increased with butyrate. So that’s a side benefit I think that all of us can appreciate. But butyrate modulates the lipid metabolism and reduces inflammation which may contribute to a health healthier cardiovascular system.

Mental Health and Mood Regulation

Dawn (25:39):

Number eight, mental health and mood regulation. So butyrate can play a role in your mood and mental health and research has shown that gut microbiome and the butyrate production can affect neurotransmitter production and signaling, which can affect your mood and mental health and further research is definitely needed. But early findings suggests that a link between butyrate, gut health and mental health.

Dawn (26:10):

So again, it kind of goes back to that if you have an imbalance in your gut, your brain is inflamed and they really are thinking more in the line of it’s just brain inflammation that people with depression and anxiety and even Alzheimer’s dementia. Really if you attack your health in a way of how can I stay more anti-inflammatory in my choices that I can benefit, that comes with fiber. So you can think of your plants as kind of like a fire extinguisher and that really dampens that heat or that flame if you want to think of it that way.

Dawn (26:59):

So vegetables, fruits, whole grains, nuts, seeds, lentils, all of those provide anti-inflammatory properties. That you can just cycle through each of your meals and if you eat snacks through that. Again, there are ways that you can prevent the decline in your mental health and mood by making different choices with what you put on your fork. So I would say I challenge you in this really truly evaluating what you do,

Dawn (27:43):

and I would say track it because you’re not going to know by guessing you can thank you, do good. Oh, I have a large salad every day. One large salad is not enough fiber, you are not going to get enough fiber from having a vegetable once a day. And I do find that in the bariatric community, the fiber piece is complicated. You struggle with protein first and then getting some fiber source in.

Autoimmune Disease Management

Dawn (28:20):

Of course you want some type of vegetable source, but you’re probably going to need some type of grain source or seed or nut or something that’s going to add some additional fiber to boost it because you’re not going to get it without boosting it with these other properties. Number nine is the autoimmune disease management and the modulatory effect of butyrate on the immune system makes it a potential tool for managing autoimmune disease.

Dawn (28:53):

Kind of like how I said, when that gut barrier that intestinal wall barrier is compromised, then things can seep through that now your immune system is having to react to because it’s not used to seeing that type of molecule come through at that size or shape or form or complexity that it is. Research does indicate that butyrate regulates immune responses, suppresses inflammation and restores immune balance. And these properties hold promise for conditions such as inflammatory bowel disease, multiple sclerosis, rheumatoid arthritis where immune dysregulation is a key factor,

Dawn (29:44):

but autoimmune disease is definitely your immune system is being triggered, something is triggering this, and if the benefit of having more butyrate production can truly help your immune calm your immune system down because of the anti-inflammatory property and really just building that integrity up in your gut lining so that it can prevent further reactions and help reverse everything.

Dawn (30:15):

To me that seems like a no brainer except I would say when it comes to you, you are not a lover of fiber filled carbo carbohydrates, especially like the vegetables and the fruits. You more rely on refined grains and not unrefined, so you don’t seek out like a hundred percent whole wheat bread or those big heavy loafs that have lots of nuts and seeds and fibers in them. You find the wonder white bread, and that’s your favorite. That is not going to provide you any benefit when it comes to butyrate production because there is no fiber.

Dawn (30:56):

Even if they add a synthetic form of fiber, it is still not the same. It is food. Your body is intended to consume whole real food, not synthetic versions of it. And that’s why less is more when it comes to vitamins and they fortify these foods, which I’m not against.

Dawn (31:19):

I think it’s a great thing because we have to have nutrients in some way that your body can fuel off of. And if you are not consuming those foods, at least you’re going to be getting some vitamins and minerals from it, but you will not be getting those phytonutrients, those antioxidants that are naturally occurring in whole real food that your body is just at a loss for it is not going to get that. So again, if you have autoimmune diseases, then I would encourage you to really look at your fiber intake.

How to Increase Butyrate Production

Dawn (32:01):

So how do you increase the production of butyrate? One, I’ve already said this one, consume high fiber foods. Your gut bacteria primarily produced butyrate by fermenting fibers. And so making sure that you consume a fiber rich diet. So for females, it’s supposed to be 28 grams of fiber per day, and for males it should be 34 grams of fiber per day.

Consume High-Fiber Foods

Dawn (32:30):

I kind of just base it in the middle and I just say at least try for 30 grams of fiber every day. And then we just build on that if needed. So depending on the person, we might inch it up a little bit to see if we get better satiation, better bowel movements. Just better gut health in overall. But you really got to look for those fiber filled carbohydrates like fruits, vegetables, whole grains, beans and lentils, seeds, all of those things can provide the fiber that will produce butyrate.

Dawn (33:13):

And again, it all depends on if you have beneficial gut bacteria that we talked about. Those beneficial gut microbes are necessary to produce that. So at the beginning you may not, but you keep consuming it and you will. But in order to support the growth of diverse types of bacteria, then you have to consume a diverse range of fiber sources.

Dawn (33:43):

So don’t just say, okay, I’m going to have this vegetable every day for because this is my favorite vegetable and I’m just going to make this because it’s simple and it’s convenient. I can count everything easily. The key is variety, because your gut needs variety, a variety of plants and a variety of seeds and beans and lentils. So switching it up on the different types is ideal. Number two is resistant starch.

Include Resistant Starch

Dawn (34:16):

So resistant starch acts as a fuel source for butyrate producing bacteria because. It resists digestion and it resists digestion in your small intestines. And some of the foods that are rich and resistant starch are green, bananas cooked and cooled, potatoes and rice, beans and lentils, and then whole grains such as oats and brown rice as well. So those foods are rich in resistant starch and some of them are also rich in insoluble, insoluble fibers in both.

Dawn (35:00):

Some of them are both like beans in lentils are all of them. They are insoluble, soluble and resistant starch. And I will say this is something that I think is fascinating, and I’ve talked about this before, but I don’t think people appreciate this enough, but I saw this firsthand with my CGM or my continuous glucose monitor. I have only two more weeks left and I’m waiting on it because I am starting my, I’ve already, I’m I’ve done my second week of my weight training has been completed as of today,

Dawn (35:41):

and now I start on a weekly rotation with this trainer and doing workouts that way. So I want to see what changes after I’ve done this for two to four weeks with the trainer, and then I’m going to do another CGM and just kind of evaluate that. But I can tell you that any time I have resistant starch. My blood sugar drops not negatively, not in a bad way, not low, but instead of it’s a carbohydrate source, it is not rising it, it is declining it.

Dawn (36:16):

So I can have a kind of little hill when I start eating and then it will go down the hill and there’s no spikes, there’s no valleys. It’s just a nice little curve that it kind of goes down. So again, if you’ve not done any type of resistant starch or kind of like for me, the beans, the lentils, potato salad, that type of stuff, then I would try it. You’ve got to try these things and experiment for yourself. Number three is fermented foods. So fermented foods, these are things like yogurt, keefer, sauerkraut, kimchi, kombucha.

Consume Fermented Foods

Dawn (37:04):

These contain live bacteria that can actually help populate your gut and produce butyrate. So making sure that you incorporate these in regularly is important. Now, I think everyone should be striving towards consuming fermented foods on a daily basis, just a few fork fulls a little bit or kombucha, something in that avenue so that you are really getting those live bacteria.

Dawn (37:35):

If you’re good at eating yogurt, do the yogurt. Just make sure that your cultures are still alive and it will say that on there it will say live cultures. And if it doesn’t, then that means you want to pick a different brand. There are so many different types of yogurt out there. Personally, if I’m going to buy a yogurt, it is going to be plain. There’s no not going to be any flavor, and it is going to have live cultures in it, and I’m going to add the flavor to it.

Dawn (38:11):

So I might add some berries, I might add some chia seeds, I might add some hemp heart, I might add some nuts. I might add peanut butter. It really just depends on what I’m needing, what my body kind of needs and when I’m having it. If it’s in the morning, I try to make breakfast a savory meal.

Probiotic Supplementation

Dawn (38:38):

And so I’m going to do more of a plain Greek yogurt with some peanut butter, like a natural peanut butter that has no added sugar. And then I’m going to add some chia seeds and maybe some nuts for some texture so that it stays more savory as opposed to sweet. So getting those fermented foods in daily is important. Number four is a probiotic supplement. So probiotics, again, are live bacteria that can be taken as supplements to help kind of recondition and repopulate your gut and really improve your overall gut health and find to find probiotic strains that produce butyrate such as the bifidobacteria or the lactobacillus species.

Dawn (39:27):

It’s important to work with someone like myself who can help choose the right type of probiotic supplement kind of for your personal needs because I utilize different strains for different things. So I may not want someone to utilize a lactobacillus species because I might have this inclination that I think they might have small intestinal bacteria overgrowth or cibo, and that those lactobacillus species really aggravate and make the symptoms worse for the patient.

Dawn (40:05):

So I wouldn’t want to have them take any probiotic with that in it. So I utilize different types, more soil based or SAC B or different forms like that. Or specific strains and species for different conditions. The ones that I have are gastric health brand, our line of probiotics, our Ultimate Gut Restore, and the WS formulated probiotic. Those are good general probiotics for supporting a good healthy gut long term and getting now the ultimate gut restore. I do utilize in helping restore and repopulate many times.

Reduce Sugar and Processed Foods

Dawn (40:48):

And the W ls formulated one is a great one as well. It’s just a lower dose and it’s for it more general overall health is where I would put that one. Now, number five, reduce sugar and processed foods. So these are the things that are going to negatively impact the balance of your gut bacteria and reducing that butyrate production.

Dawn (41:16):

So you want to avoid those refined carbohydrates, and you want foods that are going to be more in the whole grain. And that are unrefined and sugary drinks and foods if you do it in excess, that can create and kind of create an increase in intestinal permeability and damage that intestinal barrier. So it’s not protective, I don’t mean none. You can never have sugar. I’m just saying evaluate it. Truly evaluate what you are consuming because it will impact how the health of your gut.

Consider Prebiotic Supplementation

Dawn (42:07):

Number six is prebiotic supplements and pre or prebiotics in general. So from the food source, you can get it from foods, but you can also get it in your probiotics as well. So like our gastric health line, it does have prebiotics in it and different ones in each of them. Inulin is used in the W Ls formulated one, and then the ultimate gut restore has the partially hydrolyzed GU gum, which is very FODMAP friendly, and for those with sensitive digestive issues.

Dawn (42:44):

So again, picking the right prebiotic is good to work with someone on because some products that are out there. You may find work a little bit better for different conditions, but a prebiotic in food, these are things like garlic and onion and lee and asparagus and a variety. Even milk has prebiotic properties. Basically anything that is considered a fructose oligosaccharide or a galactose oligosaccharide. So those oligosaccharides are the ones that can help neurosis bacteria and support the growth.

Manage Stress Levels

Dawn (43:29):

Number seven, manage your stress levels. Chronic stress disrupts your gut microbiome and affects butyrate production. So you want to maintain a healthy gut. It can totally be you could do everything perfect. You could eat a perfect diet, you could do everything possible to have a healthy gut, but your stress, you’re ignoring it, you’re not addressing it, you’re not doing anything about it, and that can’t derail all those efforts.

Dawn (44:02):

So you have to factor this in when you’re looking at the big picture. So if you want to have a healthy gut microbiome, then stress management techniques such as regular exercise or just moving your body, mindfulness practices, mindful eating, a mindful walk or more of like a meditative walk. Any of those things can be considered mindful. And then getting enough sleep and then also having fun.

Avoid Overuse of Antibiotics

Dawn (44:35):

What do you do for fun can help manage your stress? And then the last one is it’s eight. Avoid overuse of antibiotics and antibiotics can cause gut bacteria including butyrate producers to become unbalanced. So here’s the thing, if you need antibiotics, you take the antibiotics. But when you take the antibiotics. I would encourage you to take a probiotic that is intended for the use with antibiotics or can’t. It pairs nicely with that antibiotic. They’re not all made that way, but our ultimate Gut restore and our sacra mises belardi eye, both do.

Dawn (45:27):

Both of those are available to use with an antibiotic and you could actually take them both. They both could benefit you because they’re totally two different type of species. The Sacra Ballard is just a healthy yeast. And the Ultimate Gut Restore has a variety of lactobacillus and bifidobacterium species in it. And can really help repopulate and help protect the killing off of all the good commen bacteria. So it is really important to kind of ask. Just reach out to me if you’re like, okay, don’t, I’m not sure what I need, what would you recommend?

Dawn (46:17):

And if it’s not something that can be utilized for our gastric health line. I would encourage you or could send recommendations from my fullscript dispensary. Where it is a variety of different options when it comes to supplements that I can utilize it specifically for your condition. What you have going on, or combination of products.

Conclusion

Dawn (46:45):

So let’s wrap this up. Butyrate kind of the unsung hero of the gut and really does hold immense potential in promoting optimal health and wellbeing. And butyrate plays several beneficial roles from regulating blood sugar levels, reducing weight, improving your gut barrier, health and reducing inflammation. You can harness its incredible power and enhance your overall health by consuming butyrate rich foods and also. But consuming the foods that produce butyrate.

Dawn (47:24):

And this is something that you can easily do to have a healthier, more vibrant life. And really live the healthy lifestyle that you are striving for. So I hope this has helped Check out our gastric health membership. This is a great way to get input and insight to what you have going on. And if you haven’t checked out our genetic testing or our GI MAP products. Those are awesome for really getting to the root of what’s happening.

Dawn (47:57):

And your genetics is really your roadmap. I mean, this literally is the roadmap for all health and for your whole life. It’s not, those genes aren’t going to change in the aspect of what’s in it. Not like a GI map where the stool and your gut health changes in shifts. So you only need one genetic test. But you could benefit from multiple uses of a GI map stool test to assess and reassess. And then later down the line, you may need to assess again.

Dawn (48:40):

Whereas the genetic pieces really, it’s a one time thing. But then if you find that you’re in a position where. Hey, something’s happened in my life. And some jeans have gotten turned back on because something is shifting, something is changing. And we can go right back to your roadmap. Figure out what was turned back on and get it turned back off.

Dawn (49:04):

So that is the beauty of the three x four genetic test that I love. And if you’re a member that gives you the best value and it gives you 40% off of those packages. That includes some type of testing and allows you to get the best value. And then just work with me through the whole test and getting your optimal results out of that. So I hope this has helped. And I hope this challenges you in really your evaluation of consuming fiber filled carbohydrates. And really just getting in those foods that can promote a healthy gut. So you guys have a great week and we will see you next time. Bye-bye.

Listen, Learn, Enjoy…

References & Links:

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Gonçalves, P., & Martel, F. (2013). Butyrate and colorectal cancer: the role of butyrate transport. Current drug metabolism, 14(9), 994-1008.
Du, Y., Li, X., Su, C., Xi, M., Zhang, X., Jiang, Z., … & Hong, B. (2020). Butyrate protects against high‐fat diet‐induced atherosclerosis via up‐regulating ABCA1 expression in apolipoprotein E‐deficiency mice. British Journal of Pharmacology, 177(8), 1754-1772.

Schwarz, A., Bruhs, A., & Schwarz, T. (2017). The short-chain fatty acid sodium butyrate functions as a regulator of the skin immune system. Journal of Investigative Dermatology, 137(4), 855-864.