Prebiotics and probiotics may be household names when it comes to gut health, but there’s another unsung hero that is worth knowing about – particularly in midlife. Short-chain fatty acids (SCFAs) are tiny compounds produced when gut bacteria break down fibre and they may play an important role when it comes to supporting our gut, hormones and metabolism.
Here’s what you need to know.
What are SCFAs?
“When we eat fibre-rich foods like fruits, vegetables, legumes and wholegrains, the body can’t fully digest them on its own,” says Kim Pearson, a nutritionist who specialises in metabolic health. “Instead, our gut bacteria step in and ferment this fibre in the large intestine. SCFAs are beneficial by-products of that process.”
The most common types are acetate, propionate and butyrate, and each has slightly different roles.
“Butyrate fuels colon cells and supports the gut barrier,” explains Kim. “Propionate is taken up by the liver after absorption from the gut, where it can influence metabolic processes. Acetate circulates more widely and is used by different tissues throughout the body.”
Why do SCFAs matter for women in midlife?
The hormonal and physical changes that take place during perimenopause and menopause can affect both gut health and metabolism.
“A big driver of these changes is the drop in oestrogen, which is linked to lower gut bacterial diversity, a weaker gut barrier and increased inflammation,” explains Emily Edgington, a nutrition and digestive health consultant at SHA Spain.
“After menopause, we see fewer SCFA-producing bacteria, especially in women with osteoporosis,” she says. “This can affect how oestrogen is recycled through the estrobolome, which is the part of the gut microbiome responsible for processing and recirculating oestrogen. Changes here can influence hormone balance, heart health, and metabolism.”
SCFAs are thought to support the estrobolome and maintain the gut lining.
“When SCFA producing bacteria fall, this recycling becomes less efficient and inflammation can increase,” says Emily. “So supporting SCFA production through diet and lifestyle can help maintain gut health, hormone balance and overall wellbeing in midlife.”
SCFAs and weight management
Metabolism slows after 40, weight can settle more easily around the waist and blood sugar regulation may become less smooth. Emerging research suggests that SCFAs can help.
“SCFAs can stimulate the release of satiety hormones, which are chemical messengers that tell the brain we’ve had enough to eat,” explains Kim. “One of these is GLP-1, the same hormone used in synthetic form in weight-loss medications like Ozempic and Mounjaro. Another is peptide YY (PYY), which is released by the gut after meals and helps us feel full.”
SCFAs might also influence blood sugar control by encouraging the body to release more insulin. This helps to move sugar out of the bloodstream and into the cells for energy.
“Increasing SCFA production through a fibre-rich diet can support appetite regulation and steadier blood sugar,” says Kim. “Many clients notice they feel fuller and snack less when they eat more fibre, which naturally helps with weight management.”
One of the key SCFAs, propionate, has been studied in overweight participants. Those taking propionate for 24 weeks had higher levels of GLP-1 and PYY and gained less weight than those in the control group.
SCFAs and inflammation
Declining oestrogen and changes in gut bacteria are also linked to low-grade inflammation, which can appear as stiff joints or persistent tiredness. Lower SCFA levels may make these symptoms worse. Research suggests that post-menopausal women may experience a weaker gut lining and higher levels of inflammation than before menopause.
“SCFAs can be especially helpful for their anti-inflammatory effects,” explains Dr Boushra Dalile, a human microbiota-gut-brain axis researcher at KU Leuven. “They help calm the immune system, strengthen the gut lining and reduce ‘leaky gut’, which can let harmful substances into the bloodstream and worsen inflammation.”
In a recent study, supplementing with butyrate reduced gut leakiness and inflammation. It also improved physical performance, such as grip strength and walking speed.
“While this area of research is still developing, supporting SCFA production through diet could be a promising way to help counter some menopause-related changes,” adds Boushra.
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The gut-brain connection
A reduction of oestrogen can affect gut bacteria, weaken the gut lining and influence the chemicals that help regulate mood, making women more susceptible to brain fog and mood swings. A healthy gut can keep the immune system balanced. It also ensures the brain gets the signals it needs to support mood, energy and focus.
Evidence shows SCFAs support gut-brain communication, helping to maintain energy, mood and focus. “Oestrogen normally protects the brain and stabilises mood, but when it starts to drop it can increase anxiety and other cognitive issues,” says Emily. “SCFAs, especially butyrate and propionate, can help this process. They strengthen the gut lining, prevent inflammatory molecules from reaching the bloodstream and influence neurotransmitters that aid focus and mood.”
How to increase SCFA production
The good news is that SCFA levels can be boosted with diet and lifestyle. “The most effective way is to eat more fibre,” advises Kim.
In the UK, adults should be consuming 30g of fibre a day.
“Vegetables, lentils, chickpeas, oats, fruit, nuts, seeds and resistant starch, found in cooked and cooled potatoes or green bananas, all give the gut bacteria the fuel they need to make SCFAs,” Kim shares.
Be sure to increase fibre intake gradually and drink enough water, to avoid bloating or discomfort. Kim also suggests ARTAH Essential Fibre+ if you are not getting enough from your diet alone. It contains 11 plant fibres and seven grams of fibre in each serving.
Regular exercise, good sleep and managing stress also help increase microbial diversity and SCFA production. Boushra adds that there is no quick fix and that small consistent habits make the biggest difference over time.
“Try rotating whole grains instead of sticking to just one, add a new vegetable to your shopping each week and start meals with a small serving of fermented vegetables,” she says.
While research on SCFAs is still emerging, these molecules are closely linked to metabolism, inflammation and hormone balance.
“Supporting SCFA production comes down to simple, daily choices that nourish the body and the microbiome,” says Boushra. “A diverse, fibre-rich diet, staying active and regular sleep create a foundation for long-term health and can be a natural ally during midlife.”
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