GLP-1s and SCFAs (short chain fatty acids) are the metabolic MVPs for weight management and gut health

But first – What are SCFAs and GLP-1s???

SCFAs are tiny, but powerful compounds made when the bacteria in your gut ferment fibre and resistant starch. The three main SCFAs produced in the gut are Acetate, Propionate and Butyrate. (1). Every day, your gut can produce 500–600 mmol of SCFAs, depending on your fiber intake, the types of bacteria you have, and how long food stays in your colon (2).

Why SCFAs Matter

1️. They Feed Your Gut Lining

Butyrate is the preferred fuel for your colon cells. Up to 95% of the butyrate produced gets used right there in the colon (2,3). SCFAs help:

• Strengthen the gut barrier
  
• Increase mucus production
  
• Support tight junctions
  
• Reduce inflammation

2️. They Help Regulate Blood Sugar

SCFAs help maintain blood sugar balance by (4,5):

• Stimulating GLP-1 release
  
• Increasing insulin secretion
  
• Decreasing glucagon
  
• Supporting insulin sensitivity
  

3️. They Help You Feel Full

SCFAs stimulate key hormones that signal fullness to your brain and help you manage appetite through the gut-brain axis (3). These hormones include GLP-1, PYY and leptin. 

4️. They Support Fat Burning

Research (2,3) shows SCFAs can:

• Increase fatty acid oxidation
  
• Reduce fat storage
  
• Activate brown fat
  
• Promote “browning” of white fat
  
• Reduce lipogenesis (fat creation)
  

5️. They Calm Inflammation

They reduce chemicals that cause swelling and irritation. (2,3)

What Is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone released from specialized gut cells after you eat. GLP-1 levels start to rise within 15 minutes of eating, peak at 60 minutes, then naturally decline. (5)

What Does GLP-1 Do?

It’s part of the gut–brain–pancreas axis, linking digestion, metabolism, and appetite. GLP-1 plays a role in stimulating insulin, lowering blood sugar, slowing stomach emptying, increase fullness, and act directly on the brain’s appetite centre (4,6)

The SCFA–GLP-1 Connection

Here’s where it gets exciting! When you eat fermentable fibres, the bacteria in your gut bacteria produce SCFAs. These SCFAs activate receptors on gut cells and this process stimulates GLP-1 secretion.(5) In simple terms:

Fiber → SCFAs → GLP-1 → Better blood sugar + appetite control

How to Naturally Increase SCFAs & GLP-1

1️. Increase Fermentable Fibre

Focus on:

• Oats (beta-glucan)
  
• Barley
  
• Chicory root
  
• Asparagus
  
• Onions
  
• Garlic
  
• Leeks
  
• Jerusalem artichokes
  
• Legumes
  
• Apples
  
• Pears
  
• Flaxseed
  
• Resistant starch (cooled potatoes, green bananas, lentils)
  
• Tip: Increase slowly to avoid bloating.

2️. Eat Enough Protein

Protein stimulates GLP-1 release, with higher-protein meals consistently shown to increase GLP-1 secretion compared to low-protein meals (4).

Aim for:

• 20–40 g protein per meal
  
• Include protein at breakfast

3.  Include Healthy Fats

Monounsaturated and polyunsaturated fats stimulate GLP-1 (5). 

Examples:

• Olive oil
  
• Avocado
  
• Nuts
  
• Seeds
  
• Fatty fish
  

4️. Support Gut Diversity

A balanced microbiome increases SCFA production (3). Support diversity by:

• Eating 25–40 g fiber daily
  
• Eating 30+ plant foods per week
  
• Limiting ultra-processed foods
  
• Prioritizing sleep

5️. Don’t Fear Resistant Starch

Cooling cooked potatoes, rice, or pasta increases resistant starch (5). Resistant starch helps to:

• Feeds gut bacteria
  
• Increases SCFA production
  
• Increases GLP-1 and PYY
  
• Improves insulin sensitivity

6. Avoid Overly Restrictive Dieting

Very low-carb, ultra-low-fiber, or chronically restrictive eating can decrease SCFA production and GLP-1 function. Your gut bacteria need fuel!

You don’t have to chase extremes. Your gut already knows how to do this. You just need to feed it well!

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References

1. Tan et al., 2014. SCFA production and metabolism.
   
2. Nutrients, 2020. SCFAs in metabolic regulation.
   
3. Life, 2024. SCFAs in immunity and metabolism.
   
4. American Journal of Clinical Nutrition, 2024. Diet and GLP-1 secretion.
   
5. Diabetology & Metabolic Syndrome, 2016. GLP-1 physiology and fiber.
   
6. PMC11795145. GLP-1 pleiotropic effects.