Akkermansia muciniphila is a keystone gut bacteria that lives in your gut lining, feeds on mucin, and helps protect the gut barrier, steady blood sugar, and calm inflammation. You cannot eat Akkermansia directly, but you can raise your levels by eating the right Akkermansia foods: polyphenol-rich foods like berries, pomegranate, and green tea, prebiotic fibers like garlic, onion, and asparagus, and healthy fats and mucin-supporting foods. This guide walks through exactly how to increase Akkermansia naturally.

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Akkermansia is a gram-negative strain of bacteria found in the gut. It is gaining traction and popularity in the health sphere as a “next generation probiotic.” Akkermansia may just be the key to improving gut integrity, metabolic health, and weight management. However, it’s critical to know exactly how to increase Akkermansia levels naturally since taking Akkermansia in supplement form can often backfire.

As a functional medicine dietitian, and in my years of helping women heal their gut and get their energy back, Akkermansia comes up constantly as a recommendation when looking at a GI map stool analysis. When it is low, the gut lining weakens, inflammation climbs, and blood sugar becomes harder to manage. When it is healthy, so much starts to fall into place. Let’s talk about the best Akkermansia foods to support it!

WHAT IS AKKERMANSIA & WHY IS EVERYONE TALKING ABOUT IT?

Akkermansia’s role is now so well documented in maintaining the intestinal barrier, modulating the immune response, and improving metabolic pathways that researchers consider it one of the most promising microbes for future gut therapies. 

A Newly Discovered Keystone Strain

Akkermansia was discovered in the early 2000s. Given its recent discovery, research is still underway to support its initial claims of benefiting gut, metabolic, and immune function. What we do know is that it makes up about 1–3% of a healthy gut microbiome.  Some research puts its share of a healthy adult gut even higher, around 3 to 5%, which tells you just how major a player it is for a single species. Due to its foundational role in the gut microbiome, it is considered a “keystone strain.”

What Makes Akkermansia Unique

Unlike most gut bacteria, Akkermansia lives solely in the gut lining of both the small and large intestines, instead of inside the gut microbiome. It feeds on mucin, which helps keep the gut lining glued together. This is the fascinating part: Akkermansia actually uses mucin as its main source of carbon, nitrogen, and energy, and as it gently feeds on that layer, it signals your body to make more of it, keeping the barrier thick and strong. 

Another interesting fact is that Akkermansia stimulates the production of glucagon-like-peptide-1 (or GLP-1), which can aid in weight management. This is often why my clients with low Akkermansia on a stool test are overweight or have difficulty losing weight. When we start improving Akkermansia levels, they often see improvement in metabolic function, including more effortless weight loss! 

WHAT DOES AKKERMANSIA DO IN THE GUT?

We now know that Akkermansia is a unique and beneficial gut bacterium. But how exactly does it support the gut?

Supports a Strong Gut Lining

The gut lining is the gut’s first form of defense. Akkermansia helps maintain the integrity of the intestinal barrier and prevents unwanted particles from entering the bloodstream. These actions help reduce gut permeability (or Leaky Gut Syndrome). Its role here is well studied: Akkermansia helps regulate gut barrier function and the mucosal immune system, and low levels of it are linked to inflammatory bowel conditions like Crohn’s and ulcerative colitis.

Impacts Metabolism and Blood Sugar

GLP-1 is increasing in popularity for its ability to aid in weight management. Akkermansia in the gut lining actually stimulates GLP-1 production naturally. This supports insulin response and glucose control, which aids in weight management and boosts metabolic health. 

In a randomized, placebo-controlled human trial of overweight and insulin-resistant volunteers, supplementing with Akkermansia improved insulin sensitivity by about 28% and lowered insulin and total cholesterol over three months. And we now know part of the mechanism: Akkermansia secretes a specific protein that triggers GLP-1 release and improves glucose control. Steadier blood sugar is one of the first things I look for with clients, because it means steadier energy.

Influences Inflammation and Immunity

Akkermansia helps modulate the body’s immune response, which can aid in cases of autoimmunity. It is also linked to lower levels of systemic inflammation. This is likely a happy consequence of Akkermansia’s positive effect on overall gut health. Its scarcity, on the other hand, is associated with obesity, diabetes, and atherosclerosis, which shows how far its influence reaches beyond digestion alone.

BEYOND THE GUT: WHOLE-BODY EFFECTS

Akkermansia’s role in health extends far past the gut. Akkermansia can have a head-to-toe effect on health. For example:

• The gut-brain axis increases GABA production and offers neurotransmitter support in the brain, leading to a reduced risk of depression and anxiety. It is also associated with healthy aging.
• The gut-skin axis leads to improvements in acne, rosacea, and overall inflammation.
• Emerging research is showing Akkermansia may even have positive effects on the gut-fertility axis, supporting natural conception and pregnancy.

Akkermansia is proving to be a critical player not only in gut integrity but also in overall health, ranging from the brain to skin and beyond.

SIGNS YOUR AKKERMANSIA LEVELS MAY BE LOW

If Akkermansia levels are low, your body might be trying to tell you. These are common signs of low Akkermansia levels:

Gut-Related Symptoms

In the gut, low Akkermansia levels can look like bloating, poor digestion, and food sensitivities to previously well-tolerated foods.

Metabolic & Energy Symptoms

Metabolic symptoms of low Akkermansia levels include blood sugar imbalances, stubborn weight gain, and afternoon energy crashes.

Whole-Body Symptoms

Other symptoms of low Akkermansia levels that affect the whole body include:

• Brain fog
• Sleep disturbances
• Increased inflammation
• Skin issues

Symptoms analysis can be very helpful in identifying low levels of Akkermansia in the gut.

CAN YOU INCREASE AKKERMANSIA WITH FOOD?

Although Akkermansia is not naturally found in foods, you can increase levels by strategically eating certain foods that support Akkermansia production. The best strategy is to nourish the environment it thrives in! The right Akkermansia foods do this by feeding the microbe directly and by supporting the other bacteria it works alongside.

THE BEST FOODS TO INCREASE AKKERMANSIA NATURALLY

The following foods help increase Akkermansia levels naturally by supporting an environment that it thrives in:

Polyphenol-Rich Foods 

Clinical research has shown polyphenols, a type of antioxidant, increase Akkermansia in the gut. In fact, a meta-analysis of six human microbiome studies found that polyphenols, along with the prebiotic fibers inulin and GOS, are considered to stimulate the growth of Akkermansia. 

Food sources of polyphenols include:

• Berries (anthocyanins)
• Pomegranate (ellagitannins)
• Green tea (EGCG)
• Dark chocolate/Cacao
• Grapes
• Apples
• Rosemary

When I build plates with clients, I tell them to reach for the deep reds, purples, and blues or even superfood powders first. Those rich colors are the polyphenols at work.

Prebiotic Fiber (Feeds the Entire Ecosystem)

Prebiotics are considered to be food for the probiotics in your gut. They support cross-feeding between various gut bacteria and enhance butyrate production. This matters because specific fibers directly benefit Akkermansia. 

Research found that inulin and fructo-oligosaccharides helped Akkermansia become a dominant species while raising butyrate-producing bacteria, which are key for a healthy gut lining. 

Foods with prebiotic fiber include:

• Garlic
• Onions (inulin)
• Asparagus
• Sprouted beans and legumes
• Flaxseed

If your gut is sensitive or you have SIBO, I recommend starting slow with these fibers and building up as your gut gets stronger. A little goes a long way at first! 

Plant Compounds That Support Akkermansia Growth

Some plant-derived compounds also support Akkermansia levels, such as:

• Alkaloids: Berberine, betaine Found in certain nightshades, legumes, and poppyseed
• Capsaicin: Found in chili peppers
• Plant-Derived Carbohydrates: Polysaccharides like inulin, oligofructose Found in root vegetables, fibers, seaweeds

Healthy Fats That Support the Gut Environment

Foods rich in Healthy fats, such as those high in omega-3 fatty acids, are beneficial to a well-balanced gut microbiome and support Akkermansia production. Healthy fat sources include:

• Olive oil (drizzled, not cooked with)
• Nuts and seeds
• Fatty fish (Salmon)
• Butter or ghee (to cook with)

Mucin-Supporting Foods

Mucin acts as the glue that keeps the gut lining together. Since Akkermansia depends on that mucin layer as its fuel source, giving your body the raw materials to build healthy mucin indirectly supports Akkermansia too. Amino acids are necessary building blocks for mucin. 

Amino acids include threonine, serine, proline, cysteine and are found in:

• Fish
• Eggs
• Collagen-rich foods

PREBIOTICS, PROBIOTICS, AND POSTBIOTICS: HOW THEY INFLUENCE AKKERMANSIA

Prebiotics, probiotics, and postbiotics all play an important role in overall gut health. So, how do they affect Akkermansia?

Prebiotics (Most Important for Akkermansia)

Prebiotics, such as garlic, onion, beans, and flaxseed, serve as the food for gut bacteria, including Akkermansia. This is why a diet rich in prebiotics can support Akkermansia production. The evidence backs this up directly: specific prebiotic fibers like GOS have been shown to increase Akkermansia abundance in healthy people.

Probiotics (More Indirect Support)

Akkermansia is a cross-feeder that breaks down mucin and converts it to short-chain fatty acids (SCFAs). SCFAs, like butyrate, nourish probiotics and help the gut microbiome thrive. Essentially, Akkermansia and probiotics work synergistically.

Postbiotics (The End Result)

After the body digests probiotics and probiotics, the remaining waste is called postbiotics. Despite being considered “waste,” postbiotics still contain beneficial nutrients, like vitamins and SCFAs. Postbiotics feed butyrate-producing bacteria, which aids in gut lining repair and provides anti-inflammatory effects.

WHAT ABOUT AKKERMANSIA SUPPLEMENTS?

Since Akkermansia isn’t directly found in foods, supplementation can be helpful (though not always).

Why It’s Hard to Find & Can Be Problematic 

Akkermansia supplements are difficult to manufacture and stabilize because it is an anaerobic strain. This means it cannot survive oxygen easily. You might be able to find Akkermansia as a supplement; however, I find this can backfire for many reasons. If you already have opportunistic overgrowth in the small intestine, it can cause bloating and GI distress. 

Taking Akkermansia directly can also throw off other delicate bacterial strains for optimal balance. This is the reason why I always prefer foods to naturally increase Akkermansia. 

When Supplementation May Make Sense

While supplementation isn’t always helpful, there are times when supplementation can make sense. For example: when a stool test reveals low levels of Akkermansia, the person is over 50, and when metabolic dysfunction or gut barrier issues are present. 

It’s worth knowing that a human trial found pasteurized Akkermansia supplementation was safe, well tolerated, and improved several metabolic markers over three months, though this is still an emerging area. It’s important to work with a trusted functional practitioner who can guide you through appropriate supplementation strategies to see if Akkermansia is best for you.

How to Increase Akkermansia & Address Low Levels Functionally

If an accurate stool test, such as the GI Map, reveals low Akkermansia levels, food is the best approach to naturally supporting Akkermansia levels. When supplementing, I often suggest my clients use standardized herbs such as green tea extract and rosemary, or even a polyphenol complex, which has a good balance of natural Akkermansia-boosting compounds. 

It’s crucial that any approach to Akkermansia supplementation is personalized. The Abounding 5™ Method is a personalized functional medicine nutrition coaching program that provides customized, comprehensive supplementation strategies and can be helpful in understanding Akkermansia supplementation. 

When working with a trusted practitioner, consider full formulations instead of single-strain options. Be sure to clearly understand the appropriate dosages and timing of supplementation!

WHY AKKERMANSIA LEVELS DECLINE OVER TIME

Akkermansia levels may decline over time for a variety of reasons, some of which can be improved with the right diet, lifestyle, and supplement approach. 

Common causes of Akkermansia decline include:

Aging

As we get older, Akkermansia levels naturally decline, especially in advanced age. The aging gut tends to shift away from fiber-loving bacteria and develop a thinner mucus layer and a leakier lining, which is one reason feeding Akkermansia with food becomes even more important as we move through our 30s, 40s, and beyond.

Microbiome Changes

Gut dysfunction, such as Dysbiosis or Leaky Gut, or even gut infections like H. Pylori contributing to low stomach acid, can naturally drain Akkermansia stores. When the balance of bacteria tips the wrong way, the environment Akkermansia needs to thrive starts to break down.

Lifestyle and Diet Factors 

Consuming a highly-inflammatory diet (think: sugar, alcohol, caffeine, processed foods) and living a high-stress lifestyle can decrease Akkermansia levels. A low-fiber Standard American Diet gives Akkermansia very little to work with, while chronic stress shifts the whole gut environment against your good bacteria.

While we can’t prevent aging, the good news is we can control factors such as microbiome health, lifestyle, and diet! 

WRAPPING IT ALL UP

Akkermansia may just be one of the most important (and overlooked) gut bacteria. It is a key player in gut lining integrity, metabolism, and inflammation. While it cannot be consumed directly, it is possible to increase Akkermansia production naturally. A food-first strategy is the most accessible and sustainable approach. However, Akkermansia supplementation can be helpful when working with a functional practitioner.

Remember, you are not just what you eat. You are what you absorb, assimilate, and eliminate. That is why the right foods work best when the rest of your gut terrain is supported too, and in the right order. 

The Abounding 5™ Method is a fully personalized approach and coaching program to help purpose-driven women restore gut health and energy in 6 months or less. If you are ready to stop guessing, feel like yourself again, and show up in your life with vitality, you can apply to work with me here!

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