Akkermansia muciniphila, also referred to as A. muciniphila for short, is a powerful bacteria that exists naturally in the gut. It plays a role in everything from appetite regulation to gut barrier maintenance and repair, and has far-reaching implications for human health in general.
While it does occur naturally in healthy individuals, learning how to increase Akkermansia Muciniphila can support easier weight management and may even be linked to metabolic health improvements.
So, what foods increase Akkermansia muciniphila - are the best gut healing supplements worth trying? Does fasting increase Akkermansia muciniphila, and how does exercise fit into the equation?
There are so many questions surrounding increasing A. muciniphila we’ve decided to put together a detailed guide showing you all the ways you can foster a greater concentration of this bacteria in your gut - and reap all the benefits that come with it. Let’s start with the basics.
What is Akkermansia?
Akkermansia muciniphila has been aptly named for its ability to consume mucin, a protein that lines the intestinal wall. This is what makes it such a powerful piece of the gut health puzzle.
It accounts for a small but crucial portion of the overall microbiota, as it’s closely associated with improved gut barrier function and overall metabolic health. Its abundance - or lack thereof - has been linked to weight management, metabolic regulation, and even immune response.
Why Increasing Akkermansia Muciniphila is Worth Doing
So why learn how to increase Akkermansia in the gut if it’s already in there naturally? The unfortunate reality is that most people are seriously lacking in this essential bacteria, and it shows.
Studies suggest Akkermansia supports metabolic health by aiding in glucose regulation and enhancing insulin sensitivity, two key factors in managing weight. Those with higher Akkermansia levels tend to have better metabolic markers compared to those with lower levels.
That’s not all, though - it plays an important role in appetite regulation. Akkermansia has been linked to increased production of short-chain fatty acids (SCFAs).
These SCFAs signal fullness to help you avoid overeating - which is why Akkermansia supplements are among the best supplements to balance hormones and lose weight.
Akkermansia also fortifies the gut barrier. It reduces gut permeability and prevents harmful compounds from disrupting your system. This strengthens your body’s defenses and supports a balanced, efficient microbiome.
But, the modern American diet is loaded with processed foods. This can wreak havoc on your gut microbiota, killing off essential bacteria such as A. muciniphila.
You need to take steps to not only safeguard the Akkermansia levels you have thriving right now, but actually bolster them through diet and lifestyle changes. So, let’s get into how to increase Akkermansia muciniphila below.
How to Increase Akkermansia Muciniphila: Foods to Increase Akkermansia and Other Strategies to Try
Just as with how to increase GLP-1 naturally, there are so many levers you can pull to boost Akkermansia Muciniphila signaling. Perhaps the most powerful is through diet and supplements, so let’s start with foods to increase Akkermansia.
What Foods Increase Akkermansia Muciniphila?
We mentioned already the foods you eat can make or break your Akkermansia muciniphila levels. There are quite a few you should make sure you’re consuming on a regular basis, and there are a few we’ll recommend you steer clear of.
Prebiotic-Rich Foods
Prebiotics are a type of dietary fiber that serves as food for beneficial gut bacteria, including Akkermansia. Think of them as the fuel that brings out the full potential in probiotics. Here are some of the top dietary sources of prebiotics:
- Oats: Packed with beta-glucans, which are highly effective in promoting Akkermansia.
- Asparagus: Contains inulin, a type of prebiotic fiber that encourages the growth of mucin-consuming bacteria.
- Garlic and Onions: High in fructooligosaccharides (FOS) and inulin, these foods create an optimal gut environment for Akkermansia.
Polyphenol-Rich Foods
Polyphenols are plant compounds that enhance Akkermansia abundance by promoting its metabolic activity. They’re also known for keeping free radicals in check to support a healthy inflammatory response. These are some of the most concentrated sources of polyphenols:
- Berries: Blueberries, raspberries, and blackberries are excellent sources of polyphenols and fiber, a dynamic duo for supporting Akkermansia growth.
- Grapes: Rich in resveratrol and other polyphenols that can act as prebiotics, fueling beneficial bacteria while maintaining gut barrier integrity.
- Cranberries: These have proanthocyanidins, a unique polyphenol that supports a healthy gut. Research shows they may enhance Akkermansia levels while providing additional benefits like promoting urinary tract health.
- Apples: We’re mostly interested in the apple skin here - these are a great source of quercetin and other polyphenols. Apple skins also contain pectin, a type of soluble fiber that helps create a gut environment where beneficial bacteria can thrive.
- Green Tea: Contains catechins, a unique type of polyphenol shown to increase Akkermansia levels in scientific studies. It’s the best tea to lose weight.
- Dark Chocolate: Emphasis on dark. Look for options with at least 70% cocoa to enjoy the polyphenol content without excess sugar associated with milk chocolate.
Healthy Fats
The gut needs healthy fats to work its best, and there are a few in particular that can maximize the effects of Akkermansia.
Almonds, chia seeds, and flaxseeds are all rich in omega-3s and prebiotic fibers. Meanwhile, olive oil contains monounsaturated fats and phenolic compounds that promote a healthy gut microbiota.
Fermented Foods
These may not directly feed A. muciniphila, but they do improve overall gut diversity, indirectly supporting the bacteria’s growth. Fermented foods include sauerkraut, kimchi, and kefir.
What to Avoid
Knowing what foods increase Akkermansia muciniphila is just half the battle. You need to make sure there aren’t foods in your diet that are holding you back.
Highly processed foods (think chips, cookies, and fast food) are loaded with additives, preservatives, and low-quality oils that harm gut health. They disrupt the microbiota’s diversity and can suppress beneficial bacteria - including but not limited to A. muciniphila.
Excessive sugar feeds harmful bacteria and yeast in the gut, often at the expense of beneficial strains. This imbalance can reduce Akkermansia levels over time. So do your best to limit sodas, candy, and other sugar-heavy snacks.
Now, that doesn’t mean you should rely on artificial sweeteners instead. These too can cause their own problems. Aspartame, sucralose, and saccharin can negatively affect gut bacteria, even though they are calorie-free. They’ve been linked to gut dysbiosis.
While you do need healthy fats to increase A. muciniphila, it’s important to consider the type of fat. Diets high in saturated fats (found in fried foods, fatty cuts of meat, and butter) or trans fats (found in margarine and some packaged snacks) can reduce gut microbiota diversity.
Finally, enjoy alcohol in moderation (or better yet not at all). It’s a one-two punch against your Akkermansia levels as it reduces beneficial bacteria and increases gut permeability.
What Supplements Increase Akkermansia Muciniphila?
Foods to increase Akkermansia will be your best bet for improving gut microbiota, but there are a few supplements you might consider as well. Just be aware that many supplements are notorious for overpromising and underdelivering.
So, do GLP-1 supplements work? Does b12 help you lose weight? What about peptides to lose weight? We’ll unpack some of the solutions that actually make a difference below.
Akkermansia-Based Probiotics
This one sounds obvious, but the most direct method of increasing Akkermansia is through supplements specifically designed to deliver this bacterium. You can find pasteurized Akkermansia muciniphila probiotics online or at local supplement and health food stores.
Just be sure to do your due diligence, as not all supplements are created equal. Research the clinical testing behind the formulation and look for third-party lab testing so you can shop with peace of mind knowing exactly what you’re getting.
Prebiotic Supplements
Prebiotic foods are a great start, but a more consistent approach is to incorporate prebiotic supplements containing inulin or fructooligosaccharides (FOS). These feed Akkermansia and other beneficial gut bacteria.
Berberine
Berberine is a plant-based alkaloid found in herbs like goldenseal and barberry with great potential to positively influence gut microbiota, including Akkermansia muciniphila.
It helps regulate metabolic processes and supports overall gut health. Berberine is often consumed as a supplement, but can also be found in teas and traditional herbal remedies.
Human Milk Oligosaccharides (HMOs)
Though primarily found in breast milk, HMOs are now included in specialized supplements designed for adults. These prebiotic compounds work wonders to foster Akkermansia growth and improve gut barrier function.
Butyrate Supplements
Butyrate is an SCFA that supports gut health and indirectly enhances Akkermansia levels by improving mucin production. It works particularly well alongside prebiotics and probiotics, though it’s still worth considering on its own.
Omega-3 Fatty Acids
Fish oil or algae-based omega-3 supplements can indirectly promote Akkermansia by reducing gut disturbances and improving mucin integrity.
Earlier when we talked about what foods increase Akkermansia muciniphila we mentioned the role of healthy fats - these supplements contain omega-3 fatty acids which are the gold standard, specifically for supporting a healthier inflammatory response.
Does Fasting Increase Akkermansia Muciniphila?
It’s not just about what foods increase Akkermansia muciniphila - when you eat them may play a bigger role than most people realize, too.
Intermittent fasting is a time-restricted eating technique that involves consuming all your calories within a short timeframe. For some, that may be an 8-hour window, and then not consuming calories for the next 16 hours. You’d eat between 12 pm to 8 pm, for example.
Others take a more aggressive fasting approach and will do 4-hour eating windows with a 20-hour fast. But, what’s the link between fasting and how to increase Akkermansia in the gut?
The gut experiences a reduction in the intake of digestible calories during a fast, which creates a more favorable environment for bacteria like Akkermansia that thrive on mucin.
Remember, these bacteria feed on the mucus layer of the gut lining. Fasting can stimulate mucus production to in turn boost Akkermansia levels.
There aren’t many studies supporting a correlation between fasting and increasing Akkermansia, but those that do exist suggest extended overnight fasting periods (12-16 hours) can be most effective in enhancing gut diversity.
Will Exercise Make a Difference in Akkermansia Muciniphila Levels?
We’ve talked mostly about diet and supplementation thus far, but exercise has its place in improving A. muciniphila levels too. The specific type of exercise you do matters, though - moderate-intensity aerobic exercise is most effective.
Working out can stimulate SCFA production in the gut, which you now know provides essential fuel for beneficial bacteria such as Akkermansia. Meanwhile, exercising also regulates metabolism and reduces stress - both of which indirectly support Akkermansia growth.
You don’t have to do anything crazy like running every day - in fact, we suggest a more conservative approach. Brisk walking, cycling, swimming, or yoga all do a great job of fostering a gut environment where Akkermansia can thrive.
Other Lifestyle Adjustments and Strategies for Increasing Akkermansia Muciniphila
What else can you do to increase A. muciniphila beyond what we’ve covered thus far? Here are a few other lifestyle changes you might want to make:
- Stress Management: Chronic stress can disrupt gut microbiota balance and reduce beneficial bacteria like Akkermansia. Techniques like meditation, deep breathing, or journaling can do wonders for gut health. These tactics not only aid in maintaining a diverse microbiome but also improve gut barrier function.
- Prioritizing Sleep Quality: Poor sleep patterns can negatively affect gut microbiota diversity. So, set a regular bedtime, minimize screen exposure before bed, and create a calm sleeping environment.
- Reducing Antibiotic Overuse: While antibiotics can be lifesaving, overuse can wipe out beneficial gut bacteria, including Akkermansia. Use them only when necessary and prioritize restoring your microbiome afterward with a targeted prebiotic/probiotic regimen.
- Staying Hydrated: Water supports the mucus layer in the gut, which Akkermansia relies on for sustenance. Ample hydration becomes even more important when fasting or engaging in high levels of physical activity.
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Final Thoughts on How to Increase Akkermansia in the Gut
That does it for our guide on how to increase Akkermansia muciniphila in the gut. Implementing the advice we’ve shared today is a powerful step toward sustainable weight management and overall health.
From what foods increase Akkermansia muciniphila to supplements, lifestyle changes, and more, there are many ways you can get started increasing Akkermansia muciniphila in the gut.
While you may not lose weight in 2 weeks, you will be making holistic lifestyle changes that bring out the best in your gut over the course of time. So, take the next step today!
Don’t forget that whether you need a prebiotic or probiotic supplement or both we’ve got clinically studied solutions waiting to be discovered.