How to Get Christensenella Bacteria: A Comprehensive Guide

December 8, 2025 •

4 min read

Studies consistently show a strong link between higher levels of the bacterial family Christensenellaceae, which includes Christensenella minuta, and a lower body mass index and improved metabolic health. This association has sparked significant interest in how to acquire or foster this beneficial bacterium within the gut microbiome.

Quick Summary

Increasing Christensenella abundance involves adopting specific dietary patterns like the Mediterranean diet, incorporating key prebiotic foods, and managing lifestyle factors. Some probiotic supplements now feature this strain, offering a more direct approach to boosting its population.

Key Points

Heritability: Genetics significantly influence the natural abundance of Christensenella in the gut.
Dietary Focus: A Mediterranean-style diet rich in fiber, whole grains, and healthy fats is linked to higher levels of the bacteria.
Prebiotic Power: Foods high in prebiotic fibers like inulin (garlic, leeks) and resistant starch (green bananas) feed beneficial gut flora.
Emerging Probiotics: While challenging to produce, some next-generation probiotic supplements now include Christensenella minuta.
Holistic Lifestyle: Stress management, adequate sleep, and regular exercise are crucial for creating a healthy gut environment where Christensenella can thrive.
Microbiome Testing: Personalized testing can provide insight into your specific microbial profile and guide targeted interventions.

Understanding Christensenella and Its Importance

Christensenella is a genus of bacteria that resides in the human gut, belonging to the family Christensenellaceae. First identified in 2012, its potential health benefits have led to it being considered a “next-generation probiotic”. Research has highlighted its heritability, meaning genetics play a significant role in its natural abundance within an individual's gut. A low relative abundance of this bacterium has been observed in individuals with higher BMIs, suggesting its role in metabolic health and weight management. Beyond weight, it is also associated with healthy aging and is found in higher relative abundance in centenarians.

Why You Can't Just 'Get' It

Unlike common probiotic strains like Lactobacillus and Bifidobacterium, Christensenella minuta is an obligate anaerobe, making it difficult to culture and produce on a large scale. For this reason, it has not traditionally been available in standalone probiotic supplements, although this is beginning to change. Given its heritable nature, an individual's existing microbial ecosystem and genetics are significant factors. The most effective strategies, therefore, involve cultivating an internal environment where this beneficial bacterium can thrive, rather than simply introducing it from an external source.

Dietary Strategies to Promote Christensenella

The most powerful tool for influencing your gut microbiome is your diet. The types of food you consume directly affect which bacteria flourish and which decline. To encourage the growth of Christensenella:

Embrace a Mediterranean-style diet: Multiple studies have found a correlation between a Mediterranean diet and a higher abundance of Christensenella. This eating pattern is rich in fresh vegetables, whole grains, and healthy fats from sources like olive oil, while being low in refined sugars.
Increase prebiotic fiber intake: Prebiotics are non-digestible fibers that feed beneficial gut bacteria. Key sources include:
- Legumes: Beans, lentils, and chickpeas are excellent sources.
- Garlic and leeks: These contain fructooligosaccharides (FOS), a powerful prebiotic.
- Jerusalem artichokes and chicory root: High in inulin, another prebiotic fiber.
- Resistant starch: Found in cooled potatoes, green bananas, and oats, it acts as a food source for gut bacteria.
Consider an omnivorous diet: Some research indicates a higher abundance of Christensenella in people following an omnivorous diet compared to vegetarian diets, potentially linked to dairy or other animal product consumption.
Consume polyphenol-rich foods: Polyphenols are plant compounds with antioxidant properties. Certain polyphenols from berries, grapes, and cranberries have been shown to nourish Christensenella.

Lifestyle Interventions for Microbiome Health

Diet is critical, but other lifestyle factors also influence the abundance of Christensenella and overall gut health:

Stress management: Chronic stress negatively impacts microbial health, and stress reduction techniques like yoga and meditation can support a healthier gut flora.
Regular exercise: Aerobic fitness is associated with favorable microbiota, including increased Christensenella species.
Adequate sleep: Sleep deprivation can disrupt the balance of gut microbes. Prioritizing sufficient sleep helps regulate the microbial ecosystem.
Limit antibiotic use: The overuse of antibiotics can kill off beneficial bacteria and disrupt the gut microbiome.

A Comparison of Methods to Influence Christensenella Levels


Method	Mechanism	Examples	Pros	Cons
Targeted Probiotics	Direct oral administration of specific C. minuta strains.	GutRx Balance (includes C. minuta)	Most direct method; may be faster acting.	Limited availability; requires specific products; strains may vary.
Dietary Prebiotics	Feeds existing Christensenella and other beneficial bacteria.	Legumes, garlic, onions, resistant starches	Holistic approach; supports overall gut diversity; widely accessible.	Indirect effect; may not work if the bacterial strain is already very low or absent.
Mediterranean Diet	Provides a broad spectrum of nutrients and fiber supportive of gut flora.	Olive oil, vegetables, whole grains	Promotes overall health; sustainable and balanced eating pattern.	Results are not immediate; requires long-term commitment.
Lifestyle Adjustments	Creates an optimal internal environment for microbial balance.	Stress reduction, regular exercise, better sleep	Supports whole-body health; complements other strategies.	Effects are not specific to Christensenella alone; requires discipline.

Can I Use a Supplement?

For years, finding a probiotic containing Christensenella was nearly impossible due to its anaerobic nature, which made it challenging to produce and store. However, next-generation probiotic research is evolving, and some products are now beginning to feature this strain. For example, some brands offer blends that include Christensenella minuta alongside other beneficial strains like Akkermansia muciniphila. Before purchasing, it is wise to consult a healthcare provider and do thorough research into the product's strain details, potency, and quality. Third-party testing and enteric-coated capsules can help ensure the bacteria survive the stomach acid and reach the gut effectively.

Conclusion: A Multi-Pronged Approach is Best

Acquiring Christensenella is not a simple matter of taking one pill. It requires a holistic approach that nurtures the entire gut ecosystem. While genetics play a role in baseline levels, dietary changes are the most powerful modifiable factor. Adopting a Mediterranean-style diet, increasing prebiotic fiber, and supporting overall gut health with healthy lifestyle habits are the most effective long-term strategies. For those looking for a more targeted approach, emerging probiotic products containing Christensenella are an option, though they should be used in conjunction with a healthy diet and lifestyle. Ultimately, the best strategy is to create a gut environment where this beneficial bacterium can naturally proliferate and contribute to your overall well-being. Regular microbiome testing can offer a personalized roadmap to track progress and refine your approach.

For more in-depth scientific information on the promising effects of Christensenella on metabolic health, you can review this article: Christensenella minuta, a new candidate next-generation probiotic.

Frequently Asked Questions

Yes, while historically difficult to culture, some newer 'next-generation probiotic' supplements, such as GutRx Balance, now include Christensenella minuta strains, often alongside other bacteria like Akkermansia.

Foods rich in prebiotics and polyphenols can promote Christensenella growth. Examples include legumes, garlic, leeks, artichokes, and resistant starches found in cooked and cooled potatoes. An omnivorous and Mediterranean-style diet is also associated with higher levels.

Yes, research indicates that the abundance of the Christensenellaceae family is highly heritable and influenced by a person's genetics. While diet and lifestyle play a role, some individuals may have a natural predisposition for higher levels.

Christensenella is called a 'next-generation probiotic' because it offers significant health benefits, particularly in metabolic health and weight management, but is not easily cultivated or produced like traditional probiotic strains.

While fermented foods like yogurt and sauerkraut are excellent sources of beneficial bacteria, they do not typically contain Christensenella. These foods can still help support a healthy and diverse gut microbiome, which creates a more favorable environment for Christensenella to flourish.

Managing stress, getting adequate sleep, and engaging in regular exercise are all important lifestyle factors. These habits help foster overall gut health and create a more balanced environment that encourages beneficial bacteria.

Microbiome testing, which analyzes DNA from a stool sample, can provide insights into the presence and relative abundance of Christensenella in your gut. These tests can help guide a personalized strategy for dietary and lifestyle interventions.