Ali Rıza Akın
No need to search for miracles to balance metabolism. Our bodies already have mechanisms to do that.
In recent years, two key players in the scientific world stand out at the center of this natural system:
GLP-1 hormone and a beneficial gut bacterium called Akkermansia muciniphila.
GLP-1: Signal for Satiety and Glucose Balance in the Body
The GLP-1 (Glucagon-Like Peptide-1) hormone released from intestinal cells after eating is the body's "we are full" signal.
This hormone:
- Increases insulin secretion and maintains blood sugar balance,
- Suppresses glucagon,
- Slows down gastric emptying and prolongs the feeling of fullness,
- Sends a signal to the brain's appetite center.
If your GLP-1 level is sufficient, post-meal blood sugar fluctuations decrease, energy is felt more stable, and appetite control occurs naturally.
The Silent Communication Between Gut Microbiota and GLP-1
Our intestines not only act as a digestive system but also as an endocrine organ.
Recent research shows that some microorganisms can directly affect GLP-1 production.
This "microbe-hormone communication" forms the basis of the body's self-regulation capacity.
And the most remarkable microorganism in this communication: Akkermansia muciniphila.
Akkermansia muciniphila: One of the Intelligent Architects of the Microbiota
Akkermansia is a special bacterium that lives in the intestinal mucus layer and maintains the integrity of this layer.
This barrier between the body and the outside world is the fundamental defense line of metabolic health.
Clinical data show that supplementation of Akkermansia or its natural increase may have the following effects:
- Increased insulin sensitivity
- Facilitation of weight control
- Decreased intestinal permeability
- Low-level inflammation
Most of these effects are associated with Akkermansia's capacity to stimulate GLP-1 secretion.
How Does Akkermansia Affect GLP-1 Production?
Two main mechanisms are highlighted in this regard:
1. Microbial Protein – P9 Effect
The protein called "P9" secreted by Akkermansia triggers GLP-1 production in L cells in the intestine.
This means that the bacterium can directly affect hormone production processes — an impressive example showing how the microbiota interacts with human physiology.
2. Fiber Fermentation and Short-Chain Fatty Acids (SCFA)
Akkermansia ferments dietary fibers to produce short-chain fatty acids such as acetate, propionate, and butyrate.
These molecules activate receptors (FFAR2/3) that increase GLP-1 secretion.
So, fibrous foods → SCFA → GLP-1 chain provide natural satiety and metabolic flexibility.
How Should a Diet Friendly to GLP-1 and Akkermansia Be?
Creating a plate that supports GLP-1 and nourishes Akkermansia is not difficult.
The following three basic building blocks should be present at each main meal:
1. Fiber Source Carbohydrates
Oats, lentils, quinoa, barley, and legumes are the most valuable fuel for intestinal bacteria.
2. Quality Proteins
Eggs, yogurt, fish, and plant proteins prolong the feeling of fullness and balance blood sugar.
3. Polyphenol-Rich Colorful Foods
Cranberries, blueberries, pomegranates, grapes, green tea, dark chocolate, and cocoa —
the polyphenols in these foods promote the growth of Akkermansia.
Colorful plants = rich microbiota diversity.
Strengthen Akkermansia with Prebiotic Fibers
Akkermansia thrives on prebiotic fibers, especially inulin and GOS (galacto-oligosaccharide).
Natural sources of these fibers include:
- Chicory root, Jerusalem artichoke, leeks, asparagus, onions
- Some dairy products and legumes
Regular intake of prebiotics increases the thickness of the intestinal mucus layer and the density of Akkermansia.
Exercise, the Forgotten Enhancer of GLP-1
Exercise affects not only muscles but also hormone balance.
Regular physical activity:
- Increases GLP-1 sensitivity
- Improves insulin response
- Supports the Akkermansia population
Even a 30-minute walk a day can make a significant difference in the microbiome-hormone axis.
How to Naturally Increase GLP-1? – 5-Point Summary Plan
✅ Consume at least 25–30 grams of fiber daily
✅ Diversify fruits and vegetables rich in polyphenols
✅ Consume green tea or cocoa daily
✅ Exercise regularly
✅ Get enough sleep (lack of sleep reduces GLP-1 levels)
Conclusion: Nourish the Microbiota, Strengthen GLP-1
The most effective way to increase the natural release of GLP-1 is to support the body's own system.
A diet that nourishes beneficial bacteria like Akkermansia,
both protects the intestinal barrier and makes metabolism more balanced.
With proper nutrition, quality sleep, and regular exercise, it is possible for your body to establish an ecosystem that optimizes its own GLP-1 production.
San Francisco, California, USA
Ali R. AKIN
