Eating more short-chain fatty acid foods like fibre-rich fruits, vegetables, and grains can help your gut produce SCFAs that support digestion, immunity, and overall health.
Short-chain fatty acids (SCFAs) are crucial gut-derived metabolites produced when dietary fibre is fermented in the colon. They act as fuel for your colon cells and are essential for maintaining gut integrity. Despite the word “fatty” in their name, SCFAs are anything but unhealthy—they’re central to your body’s wellness.
Here, we explore the top foods that help you naturally increase SCFAs and how to enhance your diet with a convenient gut health drink.
What Are Short-Chain Fatty Acids and Why Do They Matter?
Short-chain fatty acids, or SCFAs, are a group of organic compounds with fewer than six carbon atoms. They’re produced by beneficial gut bacteria during the fermentation of dietary fibre in your colon.
The Three Key SCFAs:
-
Acetate – the most abundant SCFA, used throughout the body
-
Propionate – influences liver function and supports metabolic health
-
Butyrate – provides fuel for gut cells and reduces inflammation
These compounds support gut lining strength, immune regulation, and even brain function.
SCFA Supplement Food List: Fibre-Rich Sources That Work
The production of SCFAs starts with fibre. When you consume fibre-rich foods, your gut microbes get the fuel they need to ferment that fibre and generate SCFAs.
High-Fibre Foods That Promote short-chain fatty acids:
Eating more of these foods can significantly boost gut health:
-
Chicory root (the key ingredient in ió Gut Health Drinks – rich in inulin, a proven prebiotic that helps increase SCFAs)
-
Whole grains – oats, brown rice, bran, whole wheat
-
Legumes – lentils, beans, chickpeas
-
Fruits – apples, berries, pears, bananas, oranges
-
Vegetables – broccoli, spinach, kale, sweet potatoes, carrots
-
Nuts & seeds – almonds, flaxseed, chia seeds, walnuts
-
Psyllium husk – a soluble fibre supplement
-
Popcorn – plain and air-popped
These foods feed SCFA-producing gut microbes like Faecalibacterium prausnitzii and Akkermansia, which in turn improve digestion, reduce inflammation, and support immunity.
Why Dietary Fibre is Vital for Your Health: Exploring 5 Key Benefit
Health Benefits of Short-Chain Fatty Acids
The effects of SCFAs go far beyond the gut. These compounds are small but mighty.
SCFA Health Benefits Include:
-
Gut Support: Fuel colon cells and build a strong gut barrier
-
Metabolic Health: Improve blood sugar regulation and insulin sensitivity
-
Immune Regulation: Reduce inflammation and balance immune response
-
Brain Function: May enhance mood, memory, and protect against neurodegenerative conditions
Consistently eating SCFA-promoting foods can have a long-term positive impact on your health.
How to Effectively Boost Gut Health & Increase SCFAs
While fibre-rich foods are essential, combining strategies can help you reach optimal SCFA production.
Tips to Increase SCFAs Naturally:
-
Eat 25–38g of fibre daily (UK average: 18g; US average: 15g)
-
Add prebiotic-rich foods like asparagus, garlic, onions, Jerusalem artichoke
-
Include fermented probiotic foods like kefir, yoghurt, sauerkraut
-
Drink a [prebiotic fibre drink] like [ió Gut Health Drinks]
This multi-pronged approach ensures your gut has the right microbes—and the right fuel—to produce [short-chain fatty acids].
Find out more:
8 surprising health benefits of prebiotics
ió Gut Health Drinks: A Convenient Way to Increase SCFAs
One of the easiest ways to support your gut is with ió Gut Health Drinks—the UK’s first prebiotic water made with chicory root inulin.
Why ió Gut Health Drink Works:
-
Contains chicory root fibre: proven to fuel SCFA-producing bacteria
-
No added sugar, 21 kcal, keto- and vegan-friendly
-
Scientifically shown to:
-
Increase S. boulardii by 4 million percent (Glasgow Caledonian University Study)
-
Increase B. coagulans by 25,000 percent in 48 hours (Glasgow Caledonian University Study)
-
Proven Results – Backed by Science
Ready to boost your gut health? Use code 'SCFA15' at checkout to get 15% off your first ió Gut Health Drink order.
Experience the difference — with visible results in just 12 days.
In addition to the Glasgow Caledonian University study, ió Gut Health Drink was tested during our 12-Day Challenge, where participants drank one bottle per day for 12 days.
Among the 41 participants, significant changes were reported:
-
Less bloating
-
More energy
-
Better digestion
-
Greater gut balance
Why ió Gut Health Drinks Are a Trusted Prebiotic Fibre Drink
Ió Gut Health Drink is the UK’s (and the world’s) first prebiotic drink backed by science and made with chicory root fibre. Each bottle delivers 20% of your daily fibre intake and 100% of your prebiotic fibre needs.
They’re also:
-
Scientifically proven to significantly probiotic bacteria
-
Naturally flavoured with no added sugar
-
Just 21 kcal and 0.6g of carbs
-
Keto- and vegan-friendly
Unlike traditional fibre supplements, this gut health drink is easy to enjoy and simple to integrate into your daily routine—just one bottle a day.
You can join the 12-Day Gut Health Challenge for proven results and experience the benefits first-hand.
Glasgow Caledonian University Researchers Dr John Butcher and Dr Ryan Keane.
Backed by Ongoing Research
A major clinical study at the University of Roehampton is also evaluating the effects of ió Gut Health Drink (previously marketed as ió fibrewater) on:
-
Metabolic performance
-
Body composition
-
Sleep and emotional well-being
This study is registered with the National Institute of Health Library of Medicine and focuses on overweight adults. Early results show significant improvements in:
-
BMI
-
Fasting blood glucose
-
Mood
-
Sleep quality
ió Gut Health Drink isn’t just another wellness trend — it’s a scientifically validated tool to boost gut health and overall wellbeing.
The final results from the Roehampton study are extremely promising and include 'significant' results regarding lower BMI, fasting blood glucose, sleep and mood.
Conclusion
Short-chain fatty acids may be small, but their impact is powerful. They fuel gut cells, support your immune system, and help regulate metabolism and mood.
The good news? You don’t need supplements to get them—just a balanced diet and the right prebiotics.
By increasing your fibre intake and adding a gut health drink like ió Gut Health Drink (formerly ió fibrewater), you can naturally increase SCFAs, boost gut health, and take a science-backed step toward better long-term health.
1 - Effect of the prebiotic fiber inulin on cholesterol metabolism in wild-type mice
Article last updated August 4th, 2025, to reflect new name and research.
