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, serving as key energy sources for colon cells and supporting gut health. Despite their name, they're not “bad fats”; they’re essential wellness compounds.

Here, we will explore the short-chain fatty acids foods list, in addition to:

• What are Short-Chain Fatty Acids & Why Do They Matter
• Short-Chain Fatty Acids Foods List: Key Fibre Sources
• How to Boost your SCFA Levels Effectively
• ió Gut Health Drinks: A Convenient Way to Boost SCFA

What are Short-Chain Fatty Acids & Why Do They Matter?

 

Short-Chain Fatty Acids, or SCFAs, are a group of organic acids with a relatively small carbon chain length, typically containing fewer than six carbon atoms. Our gut bacteria produce SCFAs during the fermentation of dietary fibre in the colon.

The three most common SCFAs are:

1. Acetate: This SCFA is the most abundant in the human colon and is produced by several types of gut bacteria.

2. Propionate: Another vital SCFA, propionate, is synthesised by specific bacteria and has important metabolic effects.

3. Butyrate: Butyrate is the most well-known SCFA for its numerous health benefits.

 Short-Chain Fatty Acids Foods List: Key Fibre Sources

 

SCFAs are primarily produced in the colon through the fermentation of dietary fibre.

Foods rich in fibre, such as fruits, vegetables, whole grains, and legumes, serve as our diet's primary sources of SCFAs.

By consuming these fibre-rich foods, you can support a healthy gut microbiome and promote the production of SCFAs.

High-Fibre Foods That Promote Short-Chain Fatty Acids

To naturally boost your short-chain fatty acid (SCFA) levels, focus on eating more fibre-rich, prebiotic foods. These support the fermentation process in your colon that leads to the production of beneficial SCFAs.

Here is a list of foods rich in dietary fibre, which can promote the production of short-chain fatty acids:

To boost SCFA production, focus on fibre-rich, prebiotic foods:

• Chicory root (found in ió Gut Health Drinks) is rich in inulin – a scientifically proven prebiotic fibre proven to increase SCFA production)

• Whole grains: oats, brown rice, bran, whole wheat

• Legumes: beans, lentils, chickpeas

• Fruits: apples, pears, berries, bananas, oranges

• Vegetables: broccoli, spinach, kale, sweet potato, carrots

• Nuts & seeds: almonds, flaxseed, chia, walnuts

• Psyllium husk fibre supplement

• Plain popcorn (minimal oil/butter)

Why These Foods Matter for Gut Health

These fibre-rich foods feed SCFA-producing gut bacteria, such as Faecalibacterium prausnitzii and Akkermansia. When well-nourished, these microbes generate SCFAs like butyrate, acetate, and propionate, which:

• Fuel the cells lining your gut

• Support immune balance

• Help regulate metabolism

• Reduce gut inflammation

Adding these foods consistently can help create a gut environment that produces more SCFAs, contributing to better digestion and long-term health.

Find out more:

Why Dietary Fibre is Vital for Your Health: Exploring 5 Key Benefit

Health Benefits of Short-Chain Fatty Acids

The impact of Short-Chain Fatty Acids on our health is nothing short of remarkable. 

Here are some of the key benefits short-chain fatty acids provide:

1. Gut Health: SCFAs are crucial in maintaining a healthy gut lining. They help nourish the cells lining the colon and promote a strong intestinal barrier.

2. Metabolic Health: SCFAs, particularly butyrate, have been linked to improved insulin sensitivity and reduced inflammation, making them important for metabolic health.

3. Immune System Support: These fatty acids can modulate the immune system, helping to balance the inflammatory response and protect against certain diseases.

4. Brain Health: Emerging research suggests that SCFAs may positively impact brain health and cognitive function, potentially influencing conditions like Alzheimer's.

How to Boost SCFA Levels Effectively

• Increase both soluble and insoluble fibre intake; aim for 25-38g daily (RDA in the USA – on average, people achieve 15g),  whilst the RDI in the UK is 30g daily (on average, people achieve 18g daily)

• Add prebiotic-rich foods like asparagus, onions, bananas, and Jerusalem artichokes—though large amounts are often needed to reach effective levels.

• Combine with fermented probiotics (such as live yoghurt, kefir, and sauerkraut) to support microbial balance.

• Introduce ió Gut Health Drinks (formerly branded as ió fibrewater): a chicory root prebiotic fibre-infused water that delivers 20% of your daily fibre and 100% of prebiotic fibre, scientifically shown to significantly increase gut probiotic microbes. 

Find out more:

What is prebiotic fibre?

8 surprising health benefits of prebiotics

6 signs you need prebiotics

 ió Gut Health Drinks: A Convenient Way to Boost SCFA

Moreover, studies such as this one published in Nature (1) have proven that prebiotic chicory root fibre significantly increases intestinal production of SCFA.

Formerly known as ió fibrewater, the rebranded ió Gut Health Drinks offer a delicious and scientifically backed way to support your gut microbiome and naturally boost Short-Chain Fatty Acid (SCFA) production.  We created this special drink to support gut and overall health and well-being.

• Each bottle is clear, has no added sugar (with completely naturally sourced ingredients), has 21 kcal, and is both keto- and vegan-friendly.

• Made with chicory root prebiotic fibre, ió feeds beneficial gut bacteria that produce SCFAs like butyrate, propionate, and acetate—vital for gut lining health, inflammation control, and metabolic support.

• A Glasgow Caledonian University study showed that drinking ió significantly increased levels of S. boulardii and B. coagulans – probiotics that help create a healthier gut environment, indirectly promoting the growth and activity of SCFA-producing bacteria. (S. boulardii increased by 4 million %, B. coagulans increased by 25,000 %) within 48 hours in this study

• In our 12-Day Challenge, 41 participants experienced improved digestion, less bloating, higher energy, and greater overall balance in gut health.

• A University of Roehampton study further validated ió’s benefits, showing significant reductions in blood glucose levels and BMI, along with improved sleep quality, mood, and emotional well-being with participants drinking just one bottle daily for 30 days.

ió is the UK's (and world's) first prebiotic fibre-infused water (made with chicory root fibre) that delivers 20% of your daily fibre intake and 100% of your daily prebiotic fibre intake. Plus, it's scientifically proven to increase your friendly gut bacteria (probiotics) significantly.

Furthermore, not only does our revolutionary drink taste great, but it has no nasty ingredients, no added sugar, and is just 21 kcal and 0.6 g carbs. It's also an easy and convenient healthy swap-up to incorporate into your daily routine.

Ready to boost your Short-Chain Fatty Acid intake? 

Get 20% off your ió order using the code 'SCFA20' at checkout.

 Experience the difference – proven results in just 12 days!

In addition to our Glasgow Caledonian University study, our research found that people drinking a bottle of ió daily for 12 days (1 case) as part of our 12-Day Challenge achieved significant results, as you can see below!

These results are based on 41 people taking part in the 12-Day Challenge. You can read more about this and the Glasgow Caledonian University study here.

Backed by science

The University of Roehampton is studying The Effects of ió Supplementation on Gut Health, Immunity and Metabolism in Overweight Adults. This study is listed on the National Institute of Health Library of Medicine. This study investigates the effects of ió on body composition parameters, blood chemistry and cognitive, psychological and behavioural factors in overweight adults.

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 (SCFAs) may be small in size, but their impact on your health is immense. From fuelling the cells in your gut and strengthening your intestinal barrier to supporting metabolic health, immune function, and even your mood, SCFAs are true wellness multitaskers.

By focusing on a fibre-rich diet and incorporating prebiotic-rich solutions like ió Gut Health Drinks (formerly known as ió fibrewater) you can naturally enhance SCFA production and create a healthier, more balanced gut environment.

 

 1 -  Effect of the prebiotic fiber inulin on cholesterol metabolism in wildtype mice

Article last updated August 4th, 2025, to reflect new name and research.