Good gut flora produce fats, or SCFAs, that impact your weight
Short-chain fatty acids (SCFAs) are fatty acids produced by beneficial bacteria in the gut, particularly in the colon, through the fermentation of dietary fibre.
They play diverse roles in the body and can influence body weight and composition via energy metabolism, appetite regulation, fat storage and glucose balance.
Here's how
SCFAs are a source of energy for the cells lining the colon and other tissues. While they provide fewer calories per gram compared to other dietary fats, they're easily absorbed and utilised by the body. The SCFAs acetate, propionate and butyrate can be used as food by various other tissues too, including liver and muscle cells
SCFAs influence appetite regulation by acting on appetite-regulating hormones such as leptin and ghrelin. They may stimulate the release of hormones that promote feelings of satiety and reduce hunger, potentially helping to regulate food intake and preventing overeating
They may also influence fat metabolism and storage. Iin particular propionate can inhibit the use of fatty acids (lipogenesis) in the liver. By reducing the production of new fat molecules, SCFAs may help regulate fat accumulation and prevent excess fat storage
SCFAs can affect glucose metabolism and insulin sensitivity. Butyrate in particular has been shown to improve insulin sensitivity and glucose tolerance. By enhancing insulin sensitivity, SCFAs may help regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes, which are associated with weight gain and obesity
SCFAs, especially acetate, may stimulate thermogenesis (heat production) in brown adipose tissue (BAT) and skeletal muscle. Increased thermogenesis can increase energy expenditure and contribute to weight management by burning more calories
Ensure good levels of gut bacteria and SCFA production by eating a diverse and fibre-rich diet.