Whether you’re just trying to improve gut health for better digestion and overall health or you’re hoping to set yourself up for a smooth weight loss journey, Akkermansia muciniphila is going to be an important part of reaching your goals.
This is among the most powerful beneficial gut bacteria as it’s directly linked to GLP-1 production. In this sense, boosting Akkermansia is one of the best Semaglutide natural alternatives. It also supports blood sugar balance, a strong gut lining, and metabolic wellness.
While there are plenty of supplements out there claiming to raise Akkermansia levels, we’re here to show you a better option by unveiling the top Akkermansia foods you need to eat on a regular basis. So what foods contain Akkermansia? Here are some of the best choices:
- Berries
- Fruits
- Vegetables
- Whole Grains
- Legumes
- Nuts and Seeds
- Fermented Foods
- Berberine-Rich Foods and Supplements
- Human Milk Oligosaccharides (HMOs)
We’ll share more specific insights on incorporating these Akkermansia muciniphila foods into your diet along with other ways to raise levels of this essential gut bacteria. Let’s start with a closer look at what exactly it is.
What is Akkermansia Muciniphila?
From its discovery in 2004 to two decades later, Akkermansia muciniphila has quickly become a focus in microbiome research since it’s so closely tied to gut health and metabolism. It lives in the mucus layer of your gut naturally, unlike other probiotics that you have to consume directly.
That doesn’t mean you shouldn’t try to learn how to increase Akkermansia, though. This bacteria still relies on specific dietary and lifestyle choices to flourish. More on that in a moment as we get into the most concentrated Akkermansia foods.
The primary purpose of A. muciniphila is to support your gut barrier, the lining that protects your intestines from harmful bacteria and toxins.
The bacteria feeds on the mucus lining in your gut which stimulates more mucus production, creating a positive cycle - the bacteria stays nourished, and your gut lining stays healthy. Everyone wins, most importantly, you!
But, why is this so important? Why bother incorporating foods to increase Akkermansia levels?
Why You Want to Eat Plenty of Akkermansia Muciniphila Foods
The benefits of optimal Akkermansia muciniphila levels in the gut extend beyond protection. A healthy gut serves as the foundation of overall wellness, and there is even an Akkermansia weight loss connection you might be intrigued to learn more about.
The Link Between Akkermansia and Gut Health
We already touched on how Akkermansia feeds on the mucus of your gut lining, but what exactly does this do? Simple - it prevents harmful substances from leaking into the bloodstream.
This has a multifaceted effect on gut health and overall wellness. For example, it can improve digestion and nutrient absorption. This helps your body make the most of what you’re feeding it, translating into better recovery rates, high energy levels, and other benefits.
Gut microbiome imbalances are often the result of poor diet, stress, or medications. At any rate, it can lower Akkermansia levels and leave your body susceptible to a weaker intestinal barrier. The end result can be a range of digestive discomforts or reduced immune function.
Fortunately, the answer is as simple as knowing what foods contain Akkermansia and eating plenty of them.
Akkermansia’s Role in Metabolism and Weight Management
Whether you’re trying to learn how to lose weight without gaining muscle or you just want to figure out how to lose weight without counting calories, Akkermansia muciniphila foods might be on the menu for you.
Higher levels of this bacterium have been linked to improved glucose tolerance, better insulin sensitivity, and reduced fat storage. This is all thanks to how the Akkermansia regulates your body’s energy processes and supports metabolic efficiency.
Eating plenty of Akkermanisa foods can improve satiety, helping reduce overeating without feeling like you’re starving yourself. It also improves your body’s fat metabolism so it’s easier to shed weight naturally.
Of course, you need to pair a diet of foods that increase Akkermansia with other adjustments like a well-structured exercise routine, a caloric deficit, and other changes. But, this is one of the best ways to increase GLP-1 naturally.
Other Potential Health Benefits
Still not convinced you should be eating more Akkermansia muciniphila foods? Here are a few more reasons to make room on the menu for foods that increase Akkermansia:
- Improved Immune Function: Its primary role of strengthening the gut lining supports a healthier immune system since 70% of this system lives in the gut.
- Enhanced Nutrient Absorption: A healthier gut barrier means better absorption of essential vitamins and minerals. In other words, your body gets the nutrients it needs.
- Reduced Digestive Discomfort: Optimal Akkermansia levels can support smoother digestion by keeping the intestinal environment balanced.
- Positive Impact on Energy Levels: Better digestion and nutrient absorption often translate into improved energy and less sluggishness throughout the day.
All that being said, what goods contain Akkermansia, and how often should you eat them to boost your gut’s A. muciniphila levels? Let’s get into our favorite Akkermansia foods below!
What Foods Contain Akkermansia? Our Favorite Akkermansia Foods
Keep in mind that eating plenty of foods to increase Akkermansia levels is just one piece of the puzzle - there are a number of other things you can (and should) do to improve gut balance and support healthy weight management. In the meantime, here are our favorite Akkermansia foods:
Berries
Blueberries, blackberries, cranberries, raspberries, and strawberries are all rich in polyphenols and dietary fiber, both of which are essential for Akkermansia growth.
Polyphenols act as prebiotics - which you can think of as the food for probiotics. This means they fuel Akkermansia and other beneficial bacteria.
Berries go beyond simply providing prebiotic benefits, though - their soluble fiber content also supports a healthy mucus layer in the gut.
So, add a handful of fresh or frozen berries to smoothies, oatmeal, or yogurt. Dark, less sweet berries (like blackberries) tend to be higher in polyphenol content.
Fruits
Certain fruits can be high in polyphenol levels as well, including grapes, apples, and pomegranates. These are also an essential part of a healthy diet focused on increasing Akkermansia levels.
Take apples, for example. They’re rich in pectin, a type of soluble fiber that feeds Akkermansia while improving gut barrier function. Grapes and pomegranates are packed with polyphenols that promote microbial diversity and support Akkermansia populations.
Snack on whole fruits, add sliced apples to salads, or drink 100% pomegranate juice (in moderation). Leave apple peels intact for maximum fiber content.
Vegetables
Broccoli, asparagus, leeks, and onions are powerhouse vegetables that support Akkermansia growth as well thanks to their fiber and prebiotic content.
More specifically, they contain compounds like inulin and resistant starch, both of which act as prebiotic fuel for beneficial bacteria, including Akkermansia. Similar to fruits, they can even increase mucus production in the gut lining for a one-two punch.
There are many ways to get veggies into your diet for their Akkermanisa boosting benefits. Steam or roast broccoli for an easy side. Use leeks and onions for flavor in soups and stir-fries. Asparagus can be lightly grilled and served with olive oil for added gut-friendly benefits.
Whole Grains
Whole grains like oats, barley, quinoa, and brown rice are excellent sources of prebiotic fiber that help Akkermansia flourish. These contain beta-glucan and resistant starch, which provide nourishment for Akkermansia while supporting overall gut health.
An added bonus is that foods containing these fibers break down slower in the gut, enhancing satiety and making it easier to stick to a lower caloric intake for sustainable weight loss.
You can start your day with oatmeal, opt for quinoa in salads, or swap refined grains for brown rice and whole wheat bread. Whatever you do, just make sure you choose minimally processed options to enjoy all the benefits of these Akkermansia muciniphila foods.
Legumes
Lentils, chickpeas, black beans, and kidney beans are also great foods to increase Akkermansia levels in the gut since these fiber-rich choices act as prebiotics.
Legumes provide soluble fiber and resistant starch in the same way whole grains do, simultaneously regulating digestion and supporting metabolic health. This is just a different way to stimulate Akkermansia production.
So, start adding lentils to soups, or use chickpeas in salads or hummus. Enjoying these Akkermansia foods can be as simple as including black beans in burrito bowls or veggie burgers. Just be sure to soak legumes before cooking to improve digestion.
Nuts and Seeds
Walnuts, almonds, chia seeds, and flaxseeds are excellent additions to an Akkermansia-boosting diet as well.
They’re known for being rich in polyphenols, healthy fats, and fiber. Each of these compounds supports Akkermansia growth and improves gut barrier integrity.
Sprinkle chia seeds or flaxseeds on yogurt, salads, or smoothies. Or, simply enjoy a handful of raw or roasted walnuts and almonds as a snack.
Fermented Foods
You might already know that fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha are loaded with probiotics. Thus, they’re a great way to increase Akkermansia levels as well.
Probiotics work to balance the gut microbiome, setting the stage for healthy Akkermansia growth. Fermented foods also reduce gut inflammation and improve digestion as a whole.
Incorporate kimchi or sauerkraut into meals as a condiment. Drink kefir or kombucha regularly, and choose unsweetened yogurt with live active cultures. Learn more about drinking kombucha to lose weight in our blog.
Berberine-Rich Foods and Supplements
Berberine is a bioactive compound found in plants like goldenseal, barberry, and Oregon grape. So, why would you include it in your diet to help increase A. muciniphila levels?
Studies have shown that it can positively influence gut bacteria by promoting microbial diversity and supporting metabolic health. What Akkermansia foods contain berberine, then? Not many. You’ll find yourself relying on supplements or herbal teas/extracts containing it.
Human Milk Oligosaccharides (HMOs)
We know what you’re thinking…human milk? Hear us out - there’s a reason we included this in our list of foods to increase Akkermansia.
It acts as a prebiotic that selectively feeds beneficial bacteria like Akkermansia. They promote gut barrier function and microbial balance, making them a valuable addition for adults.
You don’t have to drink human breast milk, either. HMOs are available in supplement form for a more convenient and practical option.
Akkermansia-Boosting Meal Ideas and Snacks
So how do you actually incorporate these Akkermansia foods into your diet? Try to include at least 1-2 sources of polyphenols, fiber, prebiotics, or probiotics daily. Here are some ideas:
- Oatmeal with Berries and Nuts: Whole, rolled oats as a base topped with blueberries, blackberries, or cranberries for polyphenols and add a handful of walnuts or chia seeds for fiber and healthy fats.
- Greek Yogurt or Kefir with Flaxseeds: Opt for plain, unsweetened Greek yogurt or kefir with live active cultures. Add a tablespoon of flaxseeds or chia seeds and a small serving of pomegranate or apple slices for a polyphenol boost.
- Gut-Friendly Smoothie: Blend spinach, half an apple (with skin), a handful of blueberries, a tablespoon of ground flaxseeds, and a scoop of berberine-rich herbal extract or a prebiotic supplement.
- Grain Bowls: Combine quinoa or brown rice with roasted broccoli, sautéed leeks, and chickpeas. Drizzle with olive oil for more gut-supporting fats.
- Legume Salads: Toss lentils, kidney beans, and chickpeas with spinach, tomatoes, red onions, and a sprinkle of walnuts. Use a lemon-olive oil dressing for an extra polyphenol kick.
- Gut-Friendly Wraps: Use a whole-grain tortilla filled with grilled chicken, asparagus, shredded carrots, and sauerkraut for a probiotic boost.
- A Handful of Nuts and Seeds: Almonds, walnuts, or chia seeds are excellent for polyphenols and prebiotic fiber.
- Fresh Fruit with Nut Butter: Apple slices or pear slices with almond butter deliver fiber, polyphenols, and healthy fats.
- Grilled Salmon with Roasted Vegetables: Pair salmon (rich in omega-3s) with roasted asparagus, onions, and carrots. Serve with a small side of quinoa for fiber.
- Stir-Fry w/ Broccoli, Leeks, and Chickpeas: Use a base of brown rice or barley and cook your stir-fry with olive oil or avocado oil. Fermented soy sauce or kimchi as a side.
- Legume-Based Chili: Make a hearty chili with lentils, black beans, tomatoes, onions, garlic, and a touch of chili powder. Serve with whole-grain bread.
There are plenty of other ways to enjoy these foods to increase Akkermansia as well. Get creative so you don’t get bored, and make sure you’re preparing these Akkermansia muciniphila foods such that you’re not compromising their nutritional value.
More Strategies for Increasing Akkermansia in the Gut
Knowing what foods contain Akkermansia or support its growth is a great step in the right direction, but here are some other ways to increase this powerful beneficial bacteria in the gut.
Incorporating Prebiotic and Probiotic Supplements
You’ll notice that most of the Akkermansia foods we discussed today have either prebiotic or probiotic properties. These each have a role in gut health:
- Prebiotics: These act as food for beneficial gut bacteria, including Akkermansia. Look for supplements containing inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS).
- Probiotics: While they don’t directly contain Akkermansia, they introduce beneficial bacteria that create a thriving gut ecosystem where it can flourish.
You need both prebiotics and probiotics for the best results. That’s why some supplements actually contain both in a single formulation.
There are plenty of other supplements worth trying beyond prebiotics and probiotics, too. Learn more about B12 for weight loss, sea moss to lose weight, peptides to lose weight, and other supplements to balance hormones and lose weight in our blog.
Fasting and Time-Restricted Eating
Intermittent fasting and time-restricted eating can naturally stimulate Akkermansia muciniphila as well. Your digestive system gets to take a break during fasted periods, and A. muciniphila uses this opportunity to feed on the gut's mucus layer, strengthening it in the process.
There are plenty of fasting methods worth trying, and we suggest starting small with the 16:8 approach. You’ll eat all your calories for the day in an 8-hour window - say, from Noon to 8 PM.
Or, you can try eating normally for five days a week and consume reduced calories (around 500-600) for two non-consecutive days. Once you get used to fasting you can try occasional 24-hour fasts to further boost Akkermansia levels.
Stay hydrated during fasting windows, incorporate electrolyte-rich beverages, and break fasts with nutrient-dense, gut-friendly foods like bone broth, fruits, and vegetables.
Lifestyle Adjustments to Support Gut Health
Beyond diet and supplements, simple lifestyle changes can make a dramatic difference in overall wellness and gut bacteria concentration. Here is some more advice:
- Manage Stress Levels: Chronic stress disrupts gut microbiota and weakens Akkermansia populations. Regularly do yoga, meditation, or deep breathing exercises.
- Prioritize Sleep: Poor sleep affects gut health and overall metabolism and can bleed into other areas of your life. Get 7-9 hours of quality sleep per night.
- Stay Hydrated: Drinking plenty of water supports digestion, helps prebiotic fibers move through the gut, and keeps the mucus lining healthy - benefiting Akkermansia.
- Regular Physical Activity: Exercise enhances microbial diversity, supporting beneficial bacteria like Akkermansia. Brisk walking, swimming, or strength training for 30-45 minutes most days of the week is plenty.
Our blog has additional resources on how to lose weight in 2 weeks, including a juice cleanse to lose weight fast, matcha to lose weight, the best tea to lose weight, and other homemade drinks to lose weight fast.
You can also learn about how to minimize Ozempic side effects or the GLP-1 cost without insurance if you’re interested in exploring other strategies. But, try eating these Akkermansia muciniphila foods alongside the other strategies we shared today and see what that does first.
Final Words on Foods to Increase Akkermansia
That does it for our guide on what foods contain Akkermansia. There are so many great Akkermansia foods to include in your diet, but just remember to pair them with the other suggestions we’ve laid out above. Diet is just part of the equation, after all.
Start small, stay consistent, and your gut will thank you. Your journey to better gut health begins with the Akkermansia muciniphila foods you choose today! And remember, whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered here at res.