A small, recently discovered bacterium in your gut called Akkermansia muciniphila may be a powerful ally for healthy ageing. Research suggests it could help support metabolic health, strengthen your gut barrier, and even influence brain function.

Here is a summary of its potential roles in ageing and overall health:

Akkermansia Muciniphila at a Glance:

• What it is: A next-generation, beneficial gut bacterium.
• Typical Abundance: Makes up 1-4% of the gut bacteria in healthy individuals.
• Core Function: Lives in and strengthens the intestinal mucus layer, acting as a gatekeeper for your gut.
• Key Benefit for Ageing: Generally decreases with age, but is often found in higher levels in the gut of healthy older adults and centenarians.

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6 UK-Friendly Ways to Support Your Akkermansia

While its levels naturally tend to decrease as we age, several dietary strategies can help promote a gut environment where Akkermansia can thrive.

Here are six practical, evidence-based approaches you can incorporate into your diet today.

1. Embrace Polyphenol-Rich Foods
   Polyphenols are plant compounds that act as powerful antioxidants. They’ve been consistently shown to promote the growth of Akkermansia.

• How to include them: Berries (fresh or frozen), dark chocolate (85%+ cocoa), green tea, black tea, coffee, and herbs like rosemary and thyme.
• UK tip: Enjoy a daily cup of green tea or add a handful of British berries like blackberries or raspberries to your breakfast.

2. Fuel with Prebiotic Fibres
   Prebiotics are specific types of fibre that feed beneficial gut bacteria. Foods rich in certain fibres like inulin are excellent for Akkermansia.

• How to include them: Leeks, onions, garlic, Jerusalem artichokes, asparagus, and bananas.
• UK tip: Add leeks and onions to soups and stews, or snack on a banana.

3. Include Healthy Fats
   Diets rich in omega-3 fatty acids are associated with a more diverse gut microbiome, including support for Akkermansia.

• How to include them: Oily fish (saldomackerel, sardines), flaxseeds, walnuts, and olive oil.
• UK tip: Aim for two portions of oily fish per week, and drizzle extra virgin olive oil on salads and vegetables.

4. Consider Cranberry
   Specific research highlights cranberry extract as a potent supporter of Akkermansia, believed to stimulate a healthy mucus layer in the gut.

• How to include it: Opt for pure, unsweetened cranberry juice (a small glass diluted in water) or high-quality cranberry extract supplements.
• Important note: Most commercial cranberry drinks are high in sugar. Look for options with no added sugar.

5. Eat the Rainbow for Diversity
   Overall gut microbiome diversity is crucial for health. Eating a wide variety of plant-based foods (30+ different plants per week is a great goal) creates a fertile ground for all good bacteria, including Akkermansia, to flourish.

• How to include them: Eat at least five portions of vegetables of different colours each day. Think red peppers, purple cabbage, spinach, carrots, and cauliflower.

6. Explore Intermittent Fasting
   Since Akkermansia feeds on your gut’s mucus (not your food), giving your digestive system a break through intermittent fasting may create a favourable environment for it to grow. Common patterns include a 14:10 or 16:8 fasting window.

• Important: Always consult your GP before starting any new fasting regimen, especially if you have underlying health conditions or take medication.

🤔 A Note on Supplements

You may find Akkermansia muciniphila supplements for sale online. While a specific pasteurised form has been assessed as safe for use in food supplements by the UK’s Food Standards Agency, it’s important to know that:

• High-quality human research on these supplements is still emerging.
• The long-term benefits and effects for the over-55s are not yet fully established.
• For most people, focusing on the dietary strategies above is the recommended first step. Always speak to your doctor or a registered nutritionist before starting any new supplement.

The science of the gut microbiome is always evolving, but the evidence for Akkermansia is promising. By making thoughtful choices about the food you eat, you can take positive steps to support your gut health as you age.

#AkkermansiaOver55 #UKGutHealth #HealthyAgeingGut #CheeringUpInfo #RetirementClub

📌 Important: This article is for informational purposes only. The suggestions, particularly regarding supplements and fasting, are not medical advice. Always consult your GP or a registered nutritionist/dietitian before making significant changes to your diet or taking new supplements, especially if you have a pre-existing health condition or are taking medication.

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Boost Your Gut Health After 55: How to Naturally Increase Akkermansia Muciniphila in the UK