Nutrition tip Tuesday
Here’s a little tid-bit about butyrate (besides it being your word of the day). All together now, byoo-tuh-reyt.
What is it?
Butyrate is created when the good bacteria in your gut digests insoluble fiber by fermenting it. And how do we feed the good bacteria? With a wholesome diet consisting of plants (not your grandmas plants… the fruit and vegetable kind). In a nutshell the insoluble fiber in foods help to convert the good bacteria into butyrate.
Benefits of butyrate
- the higher the butyrate the lower the chances you have in developing colon cancer – YAS
- reduces gut permeability (Leaky gut)
- reduces inflammation which increases immune response – less sick, more play
- reduction in inflammation reduces autoimmune response
Foods high in insoluble fibers:
- peels of fruit, berries
- VEGETABLES – potatoes, sweet potatoes, squash, green peas, Brussels sprouts, broccoli, kale, corn
- Beans – lima, lentil, garbanzo
- grains – amaranth, millet, quinoa, oats
- nuts and seeds- flaxseed, sunflower seeds, almonds, walnuts
When you read or hear the nutrition tribe talk about the importance of gut flora this is one of the biggest reasons why. Only the good bacteria can convert insoluble fiber into butyrate, the bad bacteria cannot. So eat your vegetables people!
Another tip within a tip, and this is one I learned from Dr. Tom O’Brian….
It’s better to eat non-organic vegetables than no vegetables at all because, butyrate.