Discover the top 20 foods that boost short-chain fatty acids (SCFAs) production—key gut-derived compounds that facilitate optimal health.
When it comes to gut health, few compounds are more powerful—or more underrated—than short-chain fatty acids (SCFAs). Produced when beneficial gut bacteria ferment prebiotic fiber, these mighty molecules—butyrate, acetate, and propionate—are nothing short of pure dope.
Research shows that SCFAs nourish the cells lining your colon, regulate inflammation, strengthen the gut barrier, and even support brain and metabolic health. In other words, they’re the unsung heroes of the microbiome—and the good news is, you can boost their production naturally through the right kinds of foods.
However rather than being found directly in food, SCFAs are created inside you—by the trillions of bacteria harbored strategically in the lining of your colon. The key to boosting their production lies in nourishing those microbes with the right substrates, which means fiber-rich, plant-based foods that act as prebiotics.
In this article we’ll cover 20 of the very best foods for increasing short-chain fatty acid production.
20 Best Foods For Short-Chain Fatty Acids (SCFAs)
Here’s a list of the top 20 foods that support the production of short-chain fatty acids (SCFAs):
1. Jerusalem Artichokes (Sunchokes)
Rich in inulin, a type of soluble fiber, Jerusalem artichokes are one of the best prebiotic foods for stimulating butyrate production. Just a cup contains about 2.4 grams of inulin, which feeds Bifidobacteria and Faecalibacterium prausnitzii—two major SCFA-producing microbes.
Studies show that “both the water-soluble and organic extracts in Jerusalem artichokes are bioactive substances that are capable of changing SCFA production and the composition of gut microbiota.”
2. Onions
Also rich in inulin and FOS, onions promote SCFA synthesis and exhibit antimicrobial properties that help balance gut flora. Regular intake improves digestive health, immune-health, heart-health, bone-health, and more.
3. Leeks
Leeks are an allium vegetable rich in prebiotic fibers like inulin. They nourish butyrate-producing bacteria and also contain polyphenols, which may synergize with fiber to improve gut health and SCFA synthesis.
4. Garlic
Garlic provides fructooligosaccharides (FOS), a type of prebiotic that selectively feeds Bifidobacteria and Lactobacilli, which are involved in SCFA production. Studies have shown that garlic improves microbial diversity and SCFA profiles.
It’s also been shown that “Of dozens of vegetables, garlic came in first against cancers of the breast, brain, lung, pancreas, prostate, and stomach, and second after leeks against kidney cancer.”
5. Barley
Barley is rich in Beta-glucans, a soluble fiber that increases acetate and propionate production. Studies show that barley improves glycemic control and gut microbial diversity while supporting SCFA synthesis. Learn how to grow barley grass it here.
6. Green Bananas
High in resistant starch, green (unripe) bananas feed gut bacteria that convert starch into butyrate. One medium green banana provides three to four grams of resistant starch, making it a top choice for increasing SCFA output and enhancing colonic health.
7. Flaxseeds
Ground flaxseeds are high in both soluble and insoluble fiber with about three grams a tablespoon. Studies show they increase butyrate in the colon while reducing gut permeability and inflammation. They also boost digestive health, improve blood pressure, and bolster the immune system.
8. Oats
Oats contain beta-glucans and some resistant starch, both of which feed SCFA-producing bacteria. Daily oat consumption is associated with increased levels of butyrate and acetate, improved lipid metabolism, and reduced inflammatory markers.
9. Cooked and Cooled Potatoes
When potatoes are cooked and then cooled, resistant starch forms through a process called retrogradation. Just a cup of cooled potatoes contains 1.2–2.5 grams of resistant starch, which promotes the growth of Roseburia and other butyrate-producing microbes.
10. Legumes (Lentils, Chickpeas, Black Beans)
Legumes are rich in fermentable fibers including galacto-oligosaccharides (GOS), which selectively feed beneficial microbes in the gut. A cup of cooked lentils rocks around 15 grams of fiber, much of it fermentable, helping generate all three primary SCFAs.
11. Asparagus
Asparagus contains inulin and is known to enhance bifidobacterial growth, thereby increasing butyrate production. One cup provides about two to three grams of fiber, most of which is fermentable.
12. Chicory Root
Containing up to 65% inulin by weight, chicory root is among the most concentrated sources of prebiotic fiber. It promotes the growth of beneficial bacteria that ferment fiber into SCFAs, particularly butyrate and acetate. It’s also been shown to reduce inflammation, improve mineral absorption, and curb LDL cholesterol.
13. Chia Seeds
Packed with both soluble and insoluble fiber, chia seeds contain about 10 grams per ounce, much of which is fermentable. Their mucilaginous gel also slows digestion, allowing more fermentation and SCFA production in the colon.
14. Cabbage (especially raw or fermented)
Cabbage contains fermentable fibers and sulfur-containing compounds that encourage microbial diversity. Fermented forms like sauerkraut introduce Lactobacillus strains that increase SCFA levels and reduce intestinal inflammation.
15. Konjac Root
Konjac root (glucomannan) is a water-soluble dietary fiber derived from konjac root, highly fermentable by colonic bacteria. It increases levels of acetate and butyrate and is often used therapeutically to support bowel regularity and improve SCFA profiles.
16. Beets
Beets are high in fiber and polyphenols, which together promote the growth of butyrate-producing bacteria. They also enhance nitric oxide production, benefiting vascular and gut health synergistically with SCFAs.
17. Seaweed
Seaweeds like wakame, nori, and kombu are rich in unique polysaccharides like fucoidans and alginates, which have prebiotic effects and can be fermented into SCFAs. Studies suggest that seaweed consumption promotes butyrate-producing bacteria in the colon.
18. Radicchio & Dandelion Greens
These bitter leafy greens are packed with inulin and other fermentable fibers. They feed a diverse range of gut microbes, contributing to robust SCFAs—especially butyrate and acetate. They also boost liver health, digestive health, bone health, and support the immune system.
19. Apples (with skin)
Apples are a great source of pectin, a fermentable fiber that promotes SCFAs—especially butyrate. One medium apple provides about three to four grams of fiber, which boosts gut-health, heart-health, brain-health, and increases SCFAs.
20. Carrots
Carrots produce soluble pectins and resistant fibers that are fermented into butyrate. Studies show they increase colonic butyrate concentrations and support the gut barrier.
Takeaway
While short-chain fatty acids like butyrate, acetate, and propionate aren’t found directly in food, the right fruits and vegetables can powerfully promote their production. Inulin-rich veggies like Jerusalem artichokes, chicory root, and dandelion greens, as well as resistant starch sources like green bananas and cooled potatoes, are among the most effective foods at increasing SCFAs. 💚
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