Akkermansia muciniphila is a significant resident of the human gut microbiome, often linked to better metabolic health and a stronger intestinal barrier. Low levels of this microbe are frequently observed in individuals facing challenges like obesity, type 2 diabetes, and intestinal inflammation. Modulating the gut environment to encourage the growth of this beneficial organism is a key strategy for improving overall health. This article focuses on actionable strategies, including specific dietary choices and direct supplementation, designed to increase the population of this unique gut inhabitant.
Understanding the Specific Function of Akkermansia
Akkermansia muciniphila is a specialized microbe that thrives by utilizing the gut’s inner lining. It uses mucin, the main component of the mucus layer, as its source of carbon and nitrogen. While breaking down the inner mucus layer might seem counterintuitive, this degradation is actually a beneficial form of maintenance for the host.
By consuming the inner mucus layer, Akkermansia stimulates the host body to produce new, fresh mucin. This constant renewal helps maintain a thick, healthy mucus barrier, strengthening the integrity of the gut lining. Furthermore, the breakdown of mucin generates metabolites, such as short-chain fatty acids (SCFAs) like acetate and propionate, which are then used by other beneficial bacteria.
Dietary Strategies Targeting Specific Fibers
The most accessible way to support Akkermansia is through the regular consumption of specific types of dietary fiber. Although Akkermansia does not primarily feed on plant fiber, increasing fiber intake supports the overall gut ecosystem it needs to thrive. Soluble fibers, which ferment readily in the colon, are beneficial because they support other SCFA-producing microbes.
Foods rich in prebiotic fibers, such as Fructooligosaccharides (FOS) and inulin, serve as fuel for a broad range of beneficial bacteria, indirectly supporting Akkermansia growth. Sources of these prebiotics include:
- Garlic
- Onions
- Leeks
- Asparagus
- Chicory root
Resistant starch, found in foods like oats, lentils, and green bananas, also promotes SCFA production and contributes to the health of the mucosal environment.
Utilizing Polyphenols to Stimulate Growth
Focusing on polyphenols, natural compounds found in plants, can stimulate Akkermansia growth. These compounds are not fully digested in the upper gastrointestinal tract. They reach the colon, where they interact with resident microbes and act as a form of prebiotic, influencing the gut flora’s composition and activity.
Specific polyphenols, such as those found in cranberries and pomegranates, increase the abundance of Akkermansia. Other sources include:
- Green tea
- Dark chocolate (85% or more cocoa)
- Blueberries and blackberries
These compounds provide a substrate for the bacteria and exert anti-inflammatory effects, creating a favorable environment for Akkermansia to flourish. Incorporating a variety of colorful, plant-based foods daily promotes this specific microbe.
Current Status of Direct Supplementation
Directly supplementing with Akkermansia muciniphila is categorized as a “next-generation probiotic.” Manufacturing this bacterium is challenging because it is an anaerobic organism, requiring an oxygen-free environment. Some companies have successfully produced live, freeze-dried (lyophilized) forms of the bacterium for human consumption.
An alternative approach uses pasteurized, or heat-inactivated, Akkermansia preparations, which are considered postbiotics. Human trials show that the pasteurized form can improve metabolic markers, suggesting that structural components, such as a specific protein on its outer membrane, are responsible for some beneficial effects. Consumers should understand the distinction between live cultures and heat-killed preparations. Separately, certain medications, notably the diabetes drug metformin, increase the relative abundance of Akkermansia muciniphila in patients.