The gut microbiome, a complex community of microorganisms residing within the digestive tract, plays a role in overall health. Among these microorganisms, Akkermansia muciniphila has attracted scientific interest due to its beneficial associations. This bacterium is known for supporting gut health and influencing metabolic processes. Understanding how to foster its presence can help maintain a balanced internal environment.
Akkermansia Muciniphila: A Gut Microbe
Akkermansia muciniphila is an anaerobic bacterium. It is a member of the gut microbiota, primarily residing in the mucus layer lining the intestines.
A. muciniphila degrades mucin, the main protein of the intestinal mucus layer. By consuming mucin, Akkermansia stimulates the production of new mucin by the host’s intestinal cells. This renews and strengthens the gut barrier, protecting against harmful substances.
Mucin degradation also produces beneficial short-chain fatty acids (SCFAs), like acetate and propionate. These SCFAs provide energy for other beneficial gut bacteria and intestinal cells. Its presence is inversely correlated with conditions like inflammatory bowel disease, obesity, and diabetes, associating it with a healthy gut.
Fiber-Rich Foods That Feed Akkermansia
Dietary fiber plays a role in supporting the growth and activity of Akkermansia muciniphila. While Akkermansia primarily uses mucin, fermentable fibers can indirectly promote its abundance by creating a favorable gut environment or feeding other bacteria that support Akkermansia. These fibers act as prebiotics, nourishing beneficial gut microbes.
Resistant starch, a fiber that resists digestion in the small intestine and ferments in the large intestine, is beneficial. Foods rich in resistant starch include cooked and cooled potatoes or rice, green bananas, and legumes such as beans and lentils.
Inulin and fructooligosaccharides (FOS) are other fermentable fibers that support beneficial gut bacteria, indirectly benefiting Akkermansia. Good sources of inulin and FOS include chicory root, Jerusalem artichokes, garlic, onions, leeks, and asparagus. Incorporating these fiber-rich foods can contribute to a robust and diverse gut microbiome.
Polyphenol-Rich Foods That Support Akkermansia
Beyond dietary fibers, polyphenols, natural compounds found in plants, play a role in influencing the abundance and activity of Akkermansia muciniphila. These compounds reach the colon largely undigested, where they interact with the gut microbiota.
Some polyphenols directly promote Akkermansia growth, while others create a more hospitable gut environment by reducing inflammation or increasing mucin production. Polyphenols from cranberries and pomegranates can increase Akkermansia abundance. Red wine also contains polyphenols, like proanthocyanidins, associated with increased Akkermansia levels.
Polyphenol-rich foods that support Akkermansia include berries such as blueberries, cranberries, blackberries, and raspberries. Other fruits like grapes and apples, especially with their skin, are also good sources. Green tea and dark chocolate are additional foods with high polyphenol content that positively influence Akkermansia populations.