Are you familiar with Butyrate, a superstar postbiotic ⭐ and a superhero 🦸 for your colon?
The bacteria 🦠 in our gut microbiome “digest” and “ferment” the fiber present in our food, and turn it into postbiotics. One of the most important postbiotics is called Butyrate. Butyrate is a superstar postbiotic because it is the fuel that feeds the cells lining your colon. Just like Glutamine feeds the cells lining your small intestine, Butyrate is what keeps your colon cells healthy and happy. 😃
Research shows that Butyrate has the following beneficial impacts on our health (click the links to review the articles):
💪 Improves metabolism and insulin sensitivity
🛡 Promotes a healthy intestinal mucosal barrier (prevents Leaky Gut)
🔄 Promotes healthy colon motility (helpful for those with constipation)
🚫 Prevents colon cancer
🔥 Anti-Inflammatory effects in the colon (helpful in treating gut inflammation, Leaky Gut, and Inflammatory Bowel Disease)
🌟 Protects against eczema. Learn more in my video on Eczema.
😴 Improves sleep quality
🧠 Positive impact on our mood through the Gut-Brain Axis
I have seen great improvement in my patients suffering from Irritable Bowel Syndrome (IBS), constipation, and Leaky Gut with Butyrate supplementation. 🌿
Butyrate is taken one capsule daily after food. 🍽
How can you help your gut bacteria to produce more Butyrate? By eating a diet rich in fiber (a lot of vegetables 🥦, fruit 🍓, nuts, seeds, legumes, and whole grains) we can feed the good bacteria in our gut (Lactobacillus and Bifidobacterium) to make more Butyrate! Grass-fed butter 🧈 and cheese 🧀 are also rich sources of Butyrate. However, many people are sensitive to dairy or watching their saturated fat intake for their cholesterol, in which case eating butter and cheese may not be ideal.
By taking a high quality probiotic, like our Probiotic 225 Billion, you can help to colonize your gut microbiome with these good bacteria 🦠! This probiotic also contains the prebiotic seeds known as Larch Arabinogalactans to feed the good bacteria to make more Butyrate! This is our strongest probiotic that comes in powder packets that you mix with water and drink first thing in the morning on an empty stomach. This has been one of the most popular probiotics in my office and my go-to for helping patients to reboot their microbiome, protect from antibiotics, heal from food poisoning or traveler’s diarrhea, or to recolonize after a colonoscopy prep.
Eating salads with quinoa and fresh veggies is a great way to feed your gut bacteria with fiber to make more Butyrate!
1 cup uncooked quinoa, rinse well and cook (boil with 2 cups of water and simmer for 15 min)
1 can of chickpeas (garbanzo beans), drained and rinsed well
1/2 red onion, finely chopped
1 yellow bell pepper, diced
1 ripe tomato, diced
1 small cucumber, seeded and chopped
1/2 cup fresh Italian parsley, chopped
1/2 cup of fresh mint, chopped
1/4 cup extra virgin olive oil
zest and juice of 1 lemon (1/4 cup)
1 tsp of salt
1/4 tsp black pepper
While cooking the quinoa, chop the veggies and herbs. Whisk together the ingredients for the dressing. Once the quinoa is cooked and has cooled, toss it together with the dressing and other ingredients.
If you struggle to digest legumes or raw veggies, consider taking 2 capsules of Digestive Enzyme Pro before or after eating this salad!
Rajsree Nambudripad, MD