How to Increase Lachnospiraceae for a Healthier Gut

December 4, 2025 •

4 min read

Research consistently highlights the Lachnospiraceae family as a significant component of a healthy human gut, constituting approximately 10–45% of the total fecal bacteria in healthy adults. Understanding how to increase Lachnospiraceae is a powerful way to foster a robust and balanced microbiome through targeted dietary and lifestyle changes.

Quick Summary

This article explores dietary strategies, key food sources, and actionable lifestyle tips to boost levels of the beneficial Lachnospiraceae bacteria in your gut. It details how promoting these microbes can enhance butyrate production, which is vital for intestinal and immune health.

Key Points

Dietary Diversity: A high-fiber, diverse diet featuring whole grains, legumes, and various vegetables is the most effective way to nurture a large Lachnospiraceae population.
Boost Butyrate Production: Increasing Lachnospiraceae is crucial for producing short-chain fatty acids like butyrate, which is a primary energy source for colon cells and supports gut barrier integrity.
Embrace Prebiotics: Focus on prebiotic foods such as onions, garlic, oats, and resistant starches from cooled potatoes to specifically feed and stimulate these beneficial bacteria.
Mind Healthy Fats: Certain dietary fats, particularly those found in olive oil and fish, have been shown to positively influence the abundance of Lachnospiraceae.
Incorporate Fermented Foods: Fermented foods like yogurt and cheese, when unprocessed, can add beneficial bacteria to the gut that may support the growth of Lachnospiraceae.
Manage Stress and Sleep: A holistic approach to gut health includes managing stress and ensuring adequate sleep, as these factors also influence the microbiome's composition.
Limit Inflammatory Foods: Reducing the intake of high-sugar, highly processed, and fried foods is critical, as these items are detrimental to a healthy and balanced microbiome.

Understanding Lachnospiraceae and Their Role

Lachnospiraceae is a family of anaerobic bacteria that plays a crucial role in human health, primarily by producing short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. Butyrate, in particular, is a vital energy source for the cells lining your colon, supporting the integrity of the gut barrier and helping to regulate the immune system. A low abundance of these bacteria is often associated with dysbiosis, or an imbalance in the gut's microbial community, and has been linked to various diseases, including inflammatory bowel disease (IBD) and metabolic disorders. Therefore, nurturing the growth of Lachnospiraceae is a key strategy for enhancing overall gut health and systemic wellness.

The Power of a Prebiotic-Rich Diet

The most effective way to encourage Lachnospiraceae is by feeding them their preferred fuel: fermentable dietary fibers and resistant starches. These are non-digestible carbohydrates that reach the large intestine intact, where your gut bacteria can ferment them.

Fermentable Fiber-Rich Foods

Legumes: Beans, lentils, and chickpeas are excellent sources of complex carbohydrates and fiber that support beneficial gut microbes.
Whole Grains: Barley, oats, and whole wheat contain resistant starches that ferment in the colon and nourish Lachnospiraceae.
Vegetables: Many vegetables, including garlic, onions, leeks, and asparagus, are rich in inulin and other fermentable fibers.
Fruits: Apples, bananas, and berries provide pectin and other types of fiber that contribute to a healthy gut flora.

Resistant Starches

Resistant starches are a specific type of prebiotic fiber that is particularly beneficial for butyrate-producing bacteria. Sources include:

Cooked and Cooled Starches: Potatoes and rice, when cooked and then cooled, develop a higher resistant starch content. Examples include cold potato salad or leftover rice.
Green Bananas: Unripe, green bananas are a notable source of resistant starch, though this diminishes as they ripen.
Oats: Rolled oats and barley are reliable sources of fermentable fiber.

Incorporating Fats, Dairy, and Other Food Groups

Beyond fiber, other food groups can also influence the Lachnospiraceae population. Studies have shown that animal and vegetable fats can lead to increases in certain Lachnospiraceae genera, including Blautia and Roseburia.

Diverse Dietary Sources for Lachnospiraceae

Animal and Vegetable Fats: Healthy fats from sources like olive oil and butter have been observed to increase beneficial Lachnospiraceae genera.
Fish: Certain types of fish fermentation have been shown to elevate levels of Lachnospiraceae.
Dairy Products: Some dairy products, such as gouda cheese, can also lead to increases in specific Lachnospiraceae species.

Lifestyle and Environmental Factors

Diet is a cornerstone, but other factors contribute to a thriving microbiome. Stress management, adequate sleep, and avoiding excessive alcohol and processed foods are all important. Exposure to a diverse environment also helps increase microbiome diversity.

Comparison of Dietary Strategies


Feature	High-Fiber (Plant-Based) Diet	Animal/Fat-Rich Diet	Supplementation	Processed Foods
Primary Goal	Feed beneficial bacteria (prebiotic).	Provide substrates, modulate gut composition.	Directly add probiotics or prebiotics.	Harmful to gut; promotes harmful bacteria.
Food Examples	Legumes, whole grains, fruits, vegetables.	Butter, olive oil, fish, some dairy.	Targeted probiotic or prebiotic supplements.	High-sugar snacks, refined grains.
Lachnospiraceae Impact	Direct and sustained growth stimulation.	Variable; depends on specific food type and processing.	Can be targeted, but variable engraftment.	Decreases overall beneficial bacteria.
Gut Barrier	Supports integrity via butyrate production.	Effects can be mixed depending on balance.	May help repair; effect varies by strain.	Damages gut lining; increases permeability.
Inflammation	Often reduces systemic inflammation.	Can increase inflammation if unbalanced.	Can reduce inflammation, depends on strain.	Highly inflammatory.

The Role of Targeted Supplements

While whole foods are the ideal approach, supplements can play a role. Probiotics containing specific Lachnospiraceae strains, or prebiotic supplements designed to feed these bacteria, are available. For example, Roseburia hominis, a Lachnospiraceae species, has been shown to alleviate visceral hypersensitivity in animal studies when supplemented. Inulin and other prebiotic fibers are also commonly found in supplements to promote the growth of these beneficial microbes. Always consult a healthcare professional before starting any new supplement regimen.

Conclusion: A Holistic Approach

To increase Lachnospiraceae, focus on a dietary pattern rich in fermentable fibers and prebiotics from a wide variety of whole plant foods. A diverse, plant-heavy diet, complemented by healthy fats, provides the optimal environment for these beneficial bacteria to thrive and produce the health-enhancing SCFAs, particularly butyrate. By embracing a holistic approach that includes diet, stress management, and, if appropriate, targeted supplementation, you can effectively cultivate a healthier and more balanced gut microbiome.

Take the Next Step

Consider tracking your food intake and symptoms to identify which dietary changes have the most positive impact on your gut health. For personalized guidance on microbiome health, consult with a registered dietitian or a gastroenterologist.

Key Takeaways

Feed with Fermentable Fiber: Consume a wide variety of plant-based foods, including legumes, whole grains, and vegetables, to provide the fiber that Lachnospiraceae ferment.
Include Healthy Fats: Incorporate healthy fats like olive oil and fish into your diet, as some studies suggest they can promote certain Lachnospiraceae genera.
Manage Lifestyle Factors: Stress and poor sleep can negatively impact gut health; prioritize stress reduction and quality sleep for a healthier microbiome.
Consider Targeted Supplements: If needed, certain probiotic and prebiotic supplements can help specifically target the growth of Lachnospiraceae strains.
Avoid Processed Foods: Reduce intake of highly processed foods and sugar, which can harm beneficial gut bacteria and contribute to gut imbalance.

Frequently Asked Questions

Lachnospiraceae is a family of anaerobic bacteria that reside in the human gut. It is important because its members are prolific producers of beneficial short-chain fatty acids (SCFAs), particularly butyrate, which is crucial for gut barrier function, immune regulation, and overall health.

To increase Lachnospiraceae, focus on a diet rich in fermentable fibers and resistant starches. Key foods include legumes (beans, lentils), whole grains (oats, barley), and vegetables like onions, garlic, leeks, and asparagus.

Yes, some specific probiotic and prebiotic supplements may help. For instance, certain probiotic formulations containing Lachnospiraceae strains, or prebiotic supplements like inulin, are designed to feed and support these bacteria. Consultation with a healthcare professional is recommended before starting.

Fiber, especially fermentable fiber and resistant starch, is the primary food source for Lachnospiraceae. When these non-digestible carbohydrates reach the large intestine, the bacteria ferment them, producing SCFAs and fueling their own growth.

Beyond diet, managing stress, getting sufficient sleep, and avoiding excessive alcohol and highly processed foods are important lifestyle factors. These actions support a balanced gut environment where beneficial bacteria can thrive.

While often beneficial, the impact of Lachnospiraceae on health is complex and can be strain-specific. Some studies have associated increases with certain diseases, but this may reflect an underlying microbial imbalance rather than a direct negative effect. A diverse and balanced microbiome is the ultimate goal, not simply maximizing one family of bacteria.

Significant changes in the gut microbiome can occur relatively quickly, sometimes within just a few days of a major dietary shift. However, lasting and stable changes often require consistent dietary habits over a longer period, such as weeks to months.