Polyphenol-Rich Foods
Polyphenols are plant compounds that Akkermansia thrives on:
• Cranberries (especially cranberry extract)
• Pomegranate
• Green tea (especially matcha or sencha)
• Concord grapes & red grapes
• Blueberries & blackberries
• Apples (with skin)
• Cocoa powder (unsweetened dark chocolate)
Prebiotic Fiber Sources (Mucin-stimulating too)
These stimulate the intestinal mucus layer, where Akkermansia lives:
• Inulin-containing foods: chicory root, Jerusalem artichoke, garlic, onions, leeks, asparagus
• Dandelion greens
• Bananas (especially green or slightly underripe)
• Cooked and cooled potatoes or rice (resistant starch)
• Psyllium husk
• Mushrooms (especially shiitake and lion’s mane)
Akkermansia
• Fasting / Time-restricted eating: Increases mucin production.
• Exercise: Regular movement can enhance gut diversity and increase Akkermansia.
• Cold exposure: Linked to higher levels of Akkermansia.
• Avoiding processed food, artificial sweeteners (like sucralose and aspartame), and high-fat Western diets: These reduce beneficial gut flora
What to Avoid (That Can Lower Akkermansia)
• Excessive sugar
• Artificial sweeteners (esp. sucralose, saccharin, aspartame)
• Ultra-processed foods
• Emulsifiers (e.g., polysorbate 80, carboxymethylcellulose)
• Frequent antibiotic use (unless medically necessary)