Prevotella: What is it and how can you increase it?

Netflix’s “Hack Your Health” documentary has opened our eyes to the fascinating world of gut bacteria and how it’s shaped by all the little adventures we take through life.

We each have a gut microbiome, which is the community of gut bacteria living in our gut. This diverse community does more than help digest our food; research has demonstrated that there are some types of bacteria that are associated with good health and others that are associated with poor health or certain disease states. 

Prevotella has been causing quite a stir since the documentary aired. Why all the fascination? Read on to digest the science.

What is Prevotella bacteria?

Prevotella is a genus (large group) of bacteria with a number of strains. Prevotella copri is a strain found in the gut microbiome of individuals who consume a non-western diet that is minimally processed and high in fibre. 

It’s a bit like dogs. All dogs are technically canines but then we have different breeds that have different characteristics.

Is Prevotella good or bad?

In “Hack Your Health” we learn about one participant who has low levels of Prevotella and how it may be impacting their weight. There is some truth here as research shows that individuals who consume a high fibre and low processed diet have high levels of Prevotella copri which may influence weight and metabolism. However, other studies have found high levels of another Prevotella strain in individuals with diabetes and inflammatory diseases.

When thinking about good vs bad bacteria, it’s important to keep in mind the bigger picture. Research shows us that the amount of diversity of bugs living in our gut is a good marker for gut health. So it’s not just which bacteria; it’s also about the number of different bacteria that live there and how they interact. What we eat, stress, medications and exercise are lifestyle factors that affect this balance.

Will increased Prevotella result in weight changes?

The million-dollar question! A short term study found that individuals with a higher amount of Prevotella copri in their gut were more likely to lose weight when consuming a high fibre diet. When the Prevotella copri feed on plant foods that are filled with fibre and other nutrients, they release short-chain fatty acids which may play a role in blood sugar balance and overall health. 

It’s important to point out the high fibre diet here because scientists have found that individuals from the western world who consume a low fibre, higher processed and fat diet have very low levels of Prevotella copri.

In another study on cyclists, scientists found that increased exercise (cycling) resulted in more abundance of Prevotella. 

Expert tip

Kate Agnew, Accredited Practising Dietitian

One bacteria strain doesn’t have control over our gut microbiome. It’s more important to consider the balance and diversity of bugs, then ensure you are nurturing them with a healthy lifestyle such as a healthy, balanced diet and regular exercise.

Can you increase Prevotella?

While we can't pick and choose our gut bacteria like items in a shopping cart, there are ways to encourage the growth of beneficial bacteria—and it’s not just as simple as swallowing a capsule. A capsule with good bacteria (probiotic) may be the starting point, but it’s equally important to consume prebiotics and fibre from a range of plant foods to feed the good bacteria. Good gut health is never as simple as one bacteria - they work together in an ecosystem and it’s all about the balance. 

Variety is important because different bacteria like feeding on different plant foods. Introducing more variety of plant foods means greater diversity in gut bacteria.

How do you get Prevotella?

Eating a minimally processed diet with at least 30 different plants per week feeds many types of bacteria, including Prevotella. 

You can achieve this with 30 different plants per week; this includes nuts, seeds, veg, fruit, grains, beans and spices. Use our ways to 30 plants in 7 days to get you there.

For example, try adding chia seeds to your yoghurt or legumes to your bolognese, these are simple ways to add more plants into your existing dishes.

Expert tip

Kate Agnew, Accredited Practising Dietitian

Keep up your water intake to help with digestion and to accompany the extra fibre you may be consuming. Water intake will be different for everyone but a good guide is around ten cups per day.

Summary

Prevotella is a fascinating group of bacteria and science is starting to uncover its role in weight, metabolism and overall health but more research is needed to fully understand the role of individual strains. 

For now, science can confidently say that eating a variety of plants results in microbial diversity. Microbial diversity is associated with good gut health and overall health. Aiming for 30 different plants per week is an important step towards supporting your gut bacteria.

Related articles:

• What is gut health and how to improve it?
• How to increase the good bacteria in your gut naturally
• Can you heal your gut? Why healing the gut may not be as simple as it sounds

Reviewed by the Healthylife health experts May 2024.