The community of diverse microorganisms that reside in each of our gastrointestinal tracts, is known as the gut microbiota. Research has exploded over the past decade investigating the impact our microbiota has on both our health and the development of disease. The more we research the gut microbiome, the more we realize the impact that our gut health, and the gut bacteria that make up the microbiome, have on our overall health. We now know that the bacteria that reside in our gut help regulate a number of our bodily functions, including our brain health, metabolism, and immune system.

Sometimes, it seems obvious to look at what might be going on in our gastrointestinal tract. For example, if you have a diagnosis of IBS, IBD, or colitis, or have stomach pain and/or bloating after eating. However, for many, the gut connection becomes less obvious when someone is having trouble with mental health issues, hormones, or systemic pain. Yet, they are often very much connected.

Going back to the community of microorganisms that live within our GI tract, we know that they play a large role in metabolizing nutrients and maintaining the health of the intestinal epithelial lining. The cells that line the surface of the intestinal epithelium, Intestinal epithelial cells (IECs), play a large role in digesting food, absorbing nutrients, and keeping “bad” microbes/microbial infections from harming the body. When the epithelial lining becomes compromised, or there is a lack of microbial diversity to maintain the health of the epithelial lining, this often leads to dysbiosis and is associated with many conditions. Stress, alcohol, poor diet and lifestyle, and antibiotics can all harm the cells lining the intestinal epithelium.

The gut microbiome actually contains several broad classes of organisms that include bacteria, fungi, parasites, and viruses. And although there is a large database of research on the microbiome, we still can’t say firmly what a “normal” microbiome looks like. That being said, we know that there is an association between a more diverse microbial community and better health. Aside from diversity, what we’re learning currently, is the importance of having what are called “Keystone” species of microbiota, which seem to carry unique functions and generally help hold the microbial system together. The removal of keystone species can cause a dramatic shift in both the structure of the microbiome, and its functioning. In the gut, some of these have been identified as Bifidobacterium pseudolongum, Bifidobacterium longum, Faecalibacterium prausnitzii, etc… Newer research has identified the bacterium, Akkermansia muciniphila, as a keystone species as well, showing it has highly promising probiotic activities against obesity and diabetes, while also being linked to more positive health outcomes such as lowering inflammation.

The mechanism for how Akkermansia muciniphila works is nearly in its name, as it feeds on mucin, the glycoprotein produced by various epithelial cells that form the mucosal lining in your gut. This mucosal layer helps keep microorganisms away and builds a protective barrier between the intestinal epithelium and the contents in your lumen, or gut. Emphasizing A. muciniphila as a positive component may then sound counterintuitive…, why would it be beneficial to feed on something like mucin that helps maintain the integrity of the epithelial lining? However, Akkermansia feeds on mucin and then produces (byproduct) propionate and acetate, which are two short-chain fatty acids that help feed other beneficial gut bacteria. These other beneficial bacteria then produce butyrate, another short-chain fatty acid that suppresses inflammation in the gut and is known to support our gut barrier by feeding goblet cells that produce more mucin. Therefore, although A. muciniphila is a mucin-degrader, it ends up increasing the number of goblet cells, eventually stimulating the production of more mucus.

The importance of having a healthy epithelial lining, which of course includes the mucin layer, is imperative to better health. The short-chain fatty acids mentioned above help keep the intestinal cells together, preventing undigested, larger molecules from passing through the lining and into your bloodstream. The condition that occurs when these larger molecules start passing through the intestinal lining is often called increased intestinal permeability, or “leaky gut” and is associated with inflammatory and autoimmune diseases. If higher levels of Akkermansia muciniphila help strengthen the gut barrier, it may be effective in the prevention of certain conditions and diseases.

While the relatively new attention to A. muciniphila as the next-generation probiotic sounds promising, research so far has been mostly limited to animal studies. We can, however, increase levels of Akkermansia muciniphila naturally by including foods containing prebiotics and polyphenols that these bacteria enjoy eating. This would include foods like pomegranates, blueberries, strawberries, bananas, avocadoes, walnuts, apples, and cashews. Trying some of these foods in powder form or concentrates added to healthy shakes will give you higher amounts per serving if you’re utilizing it for more therapeutic reasons. It’s also important to note that studies have shown in order to maintain abundant levels of A. muciniphila it may be helpful to avoid high-fat diets and heavier alcohol consumption.

The takeaway, for now, is to know the importance of keeping your gut healthy, and a large part of that is maintaining a healthy mucin layer. Aim for stimulating your endogenous levels of A. muciniphila by focusing on feeding that mucin layer. Try including, if possible, a variety of plant foods in your diet. If you’re interested in utilizing Akkermansia as a probiotic supplement, keep looking for current research about whether or not supplementation has been proven to be beneficial, or talk with your doctor or nutrition professional for advice. Every microbiome is different, and so is the overall health of that individual. Keep empowering yourself with the knowledge to make your health journey personal and remember to lean in to your strive.

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