What Foods Have Faecalibacterium? The Best Foods to Boost This Gut Bacterium

November 15, 2025 •

3 min read

Research consistently shows a strong positive link between a fiber-rich diet and a high abundance of beneficial gut bacteria like Faecalibacterium prausnitzii. These foods do not contain the bacteria themselves but provide the fuel necessary to help a healthy population of Faecalibacterium flourish naturally within your gut microbiome.

Quick Summary

This guide explains which prebiotic fibers, resistant starches, and polyphenols effectively nourish and increase the beneficial Faecalibacterium prausnitzii bacterium in your gut, supporting better digestive and overall health. Focus on incorporating a diverse range of plant-based foods to promote a healthy gut ecosystem.

Key Points

No Direct Food Source: Faecalibacterium prausnitzii is a native gut microbe and is not found in foods; it is cultivated by eating the right nutrients.
Prebiotic Fiber is Key: This bacterium ferments prebiotic fibers from plant-based foods to produce anti-inflammatory compounds.
Boost with Resistant Starch: Cooked and cooled starches (rice, potatoes) and unripe bananas provide resistant starch, which feeds F. prausnitzii in the colon.
Polyphenols are Powerful: Found in berries, cocoa, and red wine, polyphenols also stimulate the growth of this beneficial gut bacterium.
Diversity is Everything: A diverse, plant-rich diet with a variety of fruits, vegetables, and whole grains is the best strategy for promoting a thriving Faecalibacterium population.
Fermented Foods Provide Support: While not a direct source, fermented foods like kefir and sauerkraut can support the overall gut ecosystem that helps F. prausnitzii thrive.

As one of the most important and abundant commensal bacteria in the human gut, Faecalibacterium prausnitzii is recognized as a key indicator of intestinal health. This beneficial microbe plays a critical anti-inflammatory role by fermenting dietary fiber and resistant starch to produce butyrate, a short-chain fatty acid (SCFA) that nourishes the cells of your colon and supports the intestinal barrier. Unlike many other probiotics, F. prausnitzii is extremely sensitive to oxygen and cannot be taken directly as a supplement; therefore, supporting its growth relies entirely on the foods you consume.

The Prebiotic Power of Fiber-Rich Foods

Prebiotic fibers are non-digestible carbohydrates that act as food for beneficial gut bacteria, including Faecalibacterium. A diverse intake of different fibers is crucial because various types feed different strains of bacteria. Some of the best sources include:

Vegetables: Onions, garlic, leeks, and asparagus are excellent sources of inulin and fructooligosaccharides (FOS), powerful prebiotics. Dandelion greens and Jerusalem artichokes are also notable sources.
Fruits: Unripe bananas are high in resistant starch, while apples and berries contain pectin and polyphenols that help nourish F. prausnitzii.
Whole Grains: Oats and barley contain beta-glucans, while other whole grains like brown rice and whole wheat provide arabinoxylans and other fermentable fibers.
Legumes: Beans, lentils, and chickpeas are rich in both soluble fiber and resistant starch that promote a healthy gut environment.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds offer a combination of fiber and healthy fats that support microbial diversity.

Leveraging Resistant Starch

Resistant starch is a type of carbohydrate that passes through the small intestine undigested and is fermented by gut bacteria in the large intestine. A specific type of resistant starch (Type 3) is created by cooking and then cooling starchy foods.

Cooked and Cooled Starches: When rice, potatoes, or pasta are cooked and then refrigerated, their starch structure changes, increasing the resistant starch content. Reheating does not eliminate this effect. Adding cold potato salad to your meal is one simple way to boost resistant starch.
Unripe Bananas: Green, unripe bananas contain significant amounts of resistant starch (Type 2), which converts to simple sugars as the fruit ripens.
Oats: Raw oats are a good source of resistant starch, making overnight oats a great option for gut health.

Harnessing Polyphenols

Polyphenols are plant-based compounds found in many foods that can also act as prebiotics, helping to boost beneficial gut bacteria. Studies have shown a positive correlation between the intake of polyphenols from red wine, berries, and dark chocolate and higher levels of F. prausnitzii.

The Role of Fermented Foods

While they don't directly contain F. prausnitzii, fermented foods are a source of other beneficial probiotics like Lactobacilli and Bifidobacteria, which can create a synergistic environment that supports the overall gut ecosystem. Some beneficial fermented foods include:

Yogurt
Kefir
Kimchi
Sauerkraut
Miso

Dietary Comparison: Maximizing Faecalibacterium Support

To help guide your dietary choices, this table compares different food categories based on their primary benefits for cultivating Faecalibacterium.


Food Category	Primary Prebiotic(s)	Key Examples	Benefits for F. prausnitzii
Allium Vegetables	Inulin, FOS	Garlic, Onions, Leeks	Excellent fermentable fuel source.
Legumes	Soluble Fiber, Resistant Starch	Lentils, Chickpeas, Beans	Provides long-lasting fuel for fermentation.
Whole Grains	Arabinoxylans, Beta-glucans	Oats, Barley, Brown Rice	Supports a diverse microbial community.
Cooked & Cooled Starches	Resistant Starch (Type 3)	Rice, Potatoes, Pasta	Easily adds resistant starch to meals.
Polyphenol-Rich Foods	Polyphenols	Berries, Cocoa, Red Wine	Stimulates growth and provides antioxidants.

Conclusion: A Diverse Diet is Key

No single food contains Faecalibacterium, but a diverse diet rich in prebiotic fibers, resistant starch, and polyphenols is the most effective way to foster its growth within your gut. By incorporating a variety of fruits, vegetables, whole grains, and legumes, you provide the complex mix of nutrients that this and other beneficial microbes thrive on. This dietary strategy supports the production of butyrate, strengthens your gut barrier, and ultimately contributes to overall digestive and immune health. For more information on the benefits of this bacterium, explore the research on the critical role of F. prausnitzii in human health.

Frequently Asked Questions

To increase Faecalibacterium in your gut, you should consume a variety of prebiotic-rich foods such as whole grains (oats, barley), legumes (beans, lentils), and vegetables (garlic, onions, asparagus, leeks).

Currently, effective probiotic supplements containing Faecalibacterium prausnitzii are not widely available because the bacteria are extremely sensitive to oxygen and cannot survive in a typical supplement format.

Resistant starch passes undigested to the large intestine, where it acts as food for beneficial bacteria like Faecalibacterium. Sources include cooked and cooled potatoes, rice, and unripe bananas.

Butyrate, a short-chain fatty acid produced by Faecalibacterium, is a primary energy source for your colon's cells. It strengthens the gut barrier and has powerful anti-inflammatory effects.

Yes, research shows that a Mediterranean-style diet, which is high in plant nutrients, fiber, and healthy fats, is associated with a higher diversity of gut microbiota, including an increase in Faecalibacterium prausnitzii.

To maintain a healthy Faecalibacterium population, it is best to limit processed foods, simple sugars, and a high intake of animal fats, as these can decrease microbial diversity.

Significant shifts in the gut microbiota can occur relatively quickly with dietary changes. Eating a fiber-rich, plant-based diet, for instance, can lead to positive changes within weeks.