Where Can I Get Akkermansia from Food? The Surprising Answer

January 7, 2026 •

4 min read

Scientific research confirms that you cannot acquire Akkermansia directly from food, as this beneficial microbe is an anaerobe that does not survive outside of oxygen-free environments like the human gut. Instead, the key to increasing your levels of Akkermansia lies in consuming specific foods that serve as fuel for this keystone gut bacterium.

Quick Summary

Akkermansia cannot be obtained directly by eating certain foods, but its growth can be encouraged by a diet rich in prebiotics and polyphenols. These compounds feed the bacteria already in your gut, helping to increase its abundance naturally.

Key Points

No Direct Food Source: Akkermansia cannot be obtained directly from food because it is an anaerobe that dies when exposed to oxygen.
Feed Your Flora with Prebiotics: The key is to consume prebiotic fibers found in foods like garlic, onions, asparagus, oats, and green bananas to nourish the Akkermansia population already in your gut.
Promote Growth with Polyphenols: A diet rich in polyphenols, from sources such as berries, pomegranate, and dark chocolate, also helps stimulate the growth of Akkermansia.
Variety is Crucial: To maximize the benefits, focus on a diverse range of plant-based foods to provide a wide spectrum of nutrients for your entire gut microbiome.
Avoid Processed Foods: Processed foods, high sugar intake, and artificial sweeteners can negatively impact the gut microbiome and should be limited.
The Holistic Approach: Combining a diverse, plant-rich diet with other healthy lifestyle habits like stress management supports a flourishing gut ecosystem.

Understanding Why You Can't Eat Akkermansia

Unlike well-known probiotics like Lactobacillus and Bifidobacterium, which are found in fermented foods such as yogurt and kimchi, Akkermansia muciniphila is an obligate anaerobe. This means it thrives only in the absence of oxygen. As soon as it is exposed to air, the bacterium perishes, making it impossible to consume a living, active form of it through standard dietary sources. The only natural food source where it has been isolated is human breast milk, but this is an exception and not a practical source for adults. The true pathway to cultivating a thriving Akkermansia population is by consuming a specific diet rich in the nutrients it feeds on: prebiotics and polyphenols.

The Role of Prebiotics in Nourishing Akkermansia

Prebiotics are non-digestible fibers that act as food for beneficial gut bacteria. By incorporating prebiotic-rich foods into your diet, you can provide the necessary fuel to help your existing Akkermansia population multiply and flourish. These are often fermentable fibers that survive digestion in the upper gastrointestinal tract and make it to the colon, where the gut microbiota resides.

Foods rich in prebiotic fiber:

Chicory Root: This is a top source of inulin, a type of prebiotic fiber that significantly boosts the growth of beneficial gut bacteria.
Garlic and Onions: These alliums contain high levels of inulin and fructooligosaccharides (FOS), which promote the growth of Bifidobacteria and help support a healthy Akkermansia population.
Leeks and Asparagus: Part of the same family as garlic and onions, these vegetables are also excellent sources of inulin.
Green Bananas: Unripe bananas are high in resistant starch, another prebiotic fiber that can help stimulate Akkermansia growth.
Jerusalem Artichoke: Also known as sunchoke, this root vegetable is a potent source of inulin.
Oats and Barley: These whole grains contain beta-glucan, a soluble fiber with prebiotic effects that supports beneficial gut bacteria.
Flaxseeds: The fiber in flaxseeds not only promotes regularity but also serves as a prebiotic food for healthy gut flora.
Legumes: Beans, lentils, and peas are packed with prebiotic fiber that supports a healthy gut environment.

Using Polyphenols to Stimulate Akkermansia Growth

Polyphenols are plant compounds with antioxidant properties that play a significant role in modulating gut health. Specific polyphenols have been shown to directly support and promote the growth of Akkermansia. The deep, vibrant colors in many fruits and vegetables are a visual cue that they are rich in these beneficial compounds.

Foods rich in polyphenols:

Pomegranate and Cranberries: These fruits are particularly rich in polyphenols that have a powerful prebiotic effect on Akkermansia.
Berries: A wide array of berries, including blueberries, raspberries, and blackberries, are loaded with polyphenols.
Green Tea: This beverage is a concentrated source of polyphenols and catechins that support gut health.
Dark Chocolate and Cocoa Powder: Pure, dark chocolate is made from cocoa beans, which are a major source of flavanols, a type of polyphenol.
Grapes: The polyphenols found in grapes are known to support the growth of beneficial bacteria.
Nuts and Olives: Nuts like walnuts, pecans, and almonds, as well as olives and extra virgin olive oil, provide a good source of polyphenols.
Spices: Cloves, cinnamon, turmeric, and cumin are potent sources of polyphenols, even in small amounts.

Comparison Table: Prebiotic vs. Polyphenol-Rich Foods


Feature	Prebiotic-Rich Foods	Polyphenol-Rich Foods
Function	Contains fermentable fibers that directly feed Akkermansia and other beneficial gut bacteria.	Contains antioxidant compounds that promote Akkermansia growth and support gut flora indirectly.
Main Components	Non-digestible carbohydrates like inulin, FOS, and resistant starch.	Plant-based compounds like flavonoids and phenolic acids.
Examples	Garlic, onions, asparagus, leeks, green bananas, oats, chicory root.	Pomegranate, cranberries, berries, green tea, dark chocolate, olives.
Effect	Provides sustenance to increase existing populations of beneficial bacteria.	Creates a favorable gut environment for Akkermansia to flourish.

The Takeaway: A Diverse Diet is Key

Creating a healthy gut microbiome that fosters a high abundance of Akkermansia is a holistic process. Instead of focusing on a single food, the goal should be to incorporate a diverse range of plant-based foods. A Mediterranean-style diet, rich in vegetables, fruits, whole grains, and healthy fats, naturally provides a wide spectrum of prebiotics and polyphenols. Limiting processed foods, artificial sweeteners, and excessive sugar is also crucial, as these can disrupt the delicate balance of your gut flora. A balanced and varied diet is the most effective and sustainable way to support Akkermansia and cultivate a healthy gut environment for long-term health.

For more in-depth information on how diet influences your gut flora, a resource like the Cleveland Clinic offers further reading on the science behind gut health and nutrition(https://my.clevelandclinic.org/health/body/25201-gut-microbiome).

Conclusion: Fuel Your Gut, Don't Just Feed It

While the search for a direct food source for Akkermansia is fruitless, the good news is that we have complete control over the diet that nourishes it. By focusing on a diverse, whole-food diet full of natural prebiotics and polyphenols, you can create the perfect internal environment for this beneficial gut bacterium. This dietary strategy goes beyond a simple supplement, offering a more sustainable and wholesome approach to improving your gut microbiome and overall health.

Frequently Asked Questions

Akkermansia is an anaerobic bacterium, meaning it cannot survive in the presence of oxygen. Therefore, it cannot be packaged or preserved in foods like traditional probiotics found in yogurt or kefir.

Probiotics are live, beneficial microorganisms, while prebiotics are special plant fibers that serve as food for these microorganisms. Since you cannot ingest live Akkermansia from food, the focus is on eating prebiotics that feed the Akkermansia population already in your gut.

Excellent prebiotic sources include chicory root, garlic, onions, leeks, asparagus, Jerusalem artichoke, oats, barley, and unripe bananas. These foods contain fibers that act as fuel for the bacteria.

Polyphenols are plant compounds with antioxidant properties. Specific types, like those found in pomegranate, cranberries, and green tea, have a prebiotic effect that directly supports and promotes the growth of Akkermansia.

While fermented foods contain beneficial bacteria that support overall gut health, they do not contain Akkermansia. However, a healthy and diverse microbiome, supported by a healthy diet, provides a better environment for Akkermansia to thrive.

Yes, due to its anaerobic nature, Akkermansia can be made into a supplement, often in a pasteurized form. Some supplements are effective, but a diverse, whole-food diet is often considered a more sustainable and holistic strategy for long-term gut health.

To support Akkermansia, it is best to limit foods that harm the gut microbiome, such as processed foods, high amounts of added sugar, refined carbohydrates, and excessive saturated fats.