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When it comes to gut health, most people have heard of probiotics like Lactobacillus or Bifidobacterium. But there’s another key player gaining attention in the world of microbiome science: Akkermansia muciniphila. Though hard to pronounce, this microscopic powerhouse plays a big role in your digestive wellness—and may even help with metabolism, inflammation, and immune function.
What Is Akkermansia?
Akkermansia muciniphila is a beneficial bacterium that lives in the mucus layer of your gut lining. It’s unique in that it feeds on mucin, a substance your body naturally produces to protect the intestinal wall. While it might sound strange that a bacteria eats your mucus, this process is actually a good thing. As Akkermansia consumes mucin, it stimulates the body to produce more—keeping the gut lining healthy, tight, and protected.
Research suggests that people with higher levels of Akkermansia tend to have:
- Lower levels of inflammation
- Better blood sugar regulation
- Reduced risk of obesity and metabolic disease
- Stronger gut barrier function
On the flip side, low levels of Akkermansia are often seen in individuals with inflammatory bowel conditions, insulin resistance, and gut dysbiosis. Have you seen my YouTube and Facebook feed? Then you know my GI Map stool test revealed no detectable levels of Akkermansia.
Can You Rebuild Akkermansia?
Yes—you can feed and support the growth of your own Akkermansia supply. It responds well to certain prebiotic-rich foods and polyphenols—natural plant compounds that help beneficial bacteria thrive. If, like me, your diet is rich in the following foods, but still struggles to test positive for Akkermansia, this bacteria strain is now available as a probiotic. So now, I take an Akkermansia probitoic and I feed that benefiical strain to help ensure its reintroduction and growth within my gut biome. Check out my Akkermansia protocol here.
Check out my GI Map results on YouTube to see how I am introducing Akkermansia back into my biome.
Top Foods to Feed Akkermansia
Here are some everyday foods known to nourish Akkermansia muciniphila:
- Pomegranate: Rich in ellagitannins and polyphenols
- Cranberries (unsweetened or lightly sweetened): Contain polyphenols that support gut barrier health
- Green tea: Full of polyphenols and antioxidant catechins
- Red grapes and grape skin extract
- Onions, leeks, and garlic: Prebiotic fibers support mucin production
- Polyphenol-rich berries: Especially blueberries and raspberries
- Ground flaxseed: Provides fiber and lignans
- Omega-3 rich foods: Like salmon and walnuts
Diets high in fiber, low in added sugar, and rich in colorful plant foods appear to create the best environment for Akkermansia to thrive. Feeding Akkermansia should not sound daunting. Need a caffeine kick? Reach for some green tea. That is a one-two punch: feeding Akkermansia and giving you an energy boost. Girls night out? Cranberry juice and vodka…in moderation of course. In summer, place fresh blueberries on your salad; top with walnuts and fermented goat cheese. Yum!
Akkermansia-Boosting Gut Bowl
This easy breakfast bowl includes multiple ingredients known to feed Akkermansia while supporting digestion and blood sugar balance.
Ingredients:
- ½ cup unsweetened plain kefir or plain Greek yogurt (for probiotics)
- ¼ cup pomegranate seeds
- ¼ cup blueberries or raspberries
- 1 tbsp ground flaxseed
- 1 tbsp chopped walnuts
- Sprinkle of cinnamon
- Optional: drizzle of raw honey or a few stevia drops
Directions:
- In a bowl, add kefir or yogurt as the base.
- Top with berries, pomegranate seeds, ground flax, and walnuts.
- Sprinkle with cinnamon and optional sweetener.
- Enjoy as a nourishing breakfast or afternoon snack.
Final Thoughts
Rebuilding Akkermansia muciniphila takes consistency, not perfection. Including gut-supportive foods regularly—especially those rich in polyphenols and fiber—can help coax this important bacterium back into balance. With every bite, you’re not just feeding yourself—you’re nurturing your internal ecosystem.