Why Your Gut Health Could Be the Key to Unlocking Your Fertility Potential
As a fertility and family dietitian, I think it’s time to start with a topic that doesn’t get enough attention when it comes to conception and fertility: a strong gut microbiome.
The other day, I was changing my niece’s diaper when my sister asked, “How was her poop?” I replied, “I’d rate it a 3-4 on the Bristol Stool Chart—so, pretty good.” She looked at me and said, “What’s that?!”
I was shocked! Doesn’t everyone know how to analyze their stool? Doesn’t everyone understand the complexities of the gut and how we can optimize it for better health?
Apparently not! You know what happens when you assume…
I mention gut health in almost every phase of the life cycle. While I usually touch on it briefly, I emphasize that research is growing on the connection between our gut and fertility, making it important to be mindful of our intake of prebiotics and probiotics.
Talking about the gut feels very on-brand for me, considering the baby’s microbiome development during and after birth, is influenced by the mother’s microbiome. In my work supporting women’s fertility and family health, the gut truly brings everything full circle!
When I think of the digestive system, I like to describe it using two analogies: First, it’s like a jazz band—there’s a bit of an asynchronous rhythm, but it all works together toward the same goal. And second, it’s like a Rube Goldberg machine—an object needs to go through a series of obstacles that ultimately benefit the journey. The gut is the last two stops in this machine.
So, how does gut health affect fertility in women?
In our gut—both the small and large intestine—trillions of bacteria reside. These bacteria play a crucial role in many of the body’s functions, including digestion, immunity, and reproduction. Let’s dive into how the gut is involved in each aspect of fertility:
1. How does the gut microbiome influence hormone balance?
As the final stop in the digestive journey, the gut plays a key role in balancing our hormones, particularly estrogen, progesterone, and other reproductive hormones. However, when the gut is out of balance—due to factors like poor diet, stress, or medications such as antibiotics—it can lead to hormonal imbalances, including disruptions in estrogen levels.
Hormonal contraceptives can also affect gut health. For those who have stopped using contraceptives to start their “trying to conceive” journey, it’s important to be mindful of potential nutrient gaps that could impact conception chances.
Additionally, conditions like PCOS or endometriosis, which already involve hormonal imbalances or excess estrogen, may be further complicated by gut issues, and worsening symptoms.
Let’s also touch on the estrogen-gut microbiome axis. This system explains how the gut microbiome influences estrogen levels, which can either help or hinder the gut environment. Gut bacteria produce enzymes that support proper estrogen metabolism, preventing excess or deficiency. When estrogen becomes dysregulated, it can negatively affect the gut barrier, reduce the diversity of gut bacteria, and create a pro-inflammatory state.
DWN Suggestion: Consider requesting hormonal testing from your OBGYN, endocrinologist, or primary care physician. The DUTCH test is a commonly used test that provides valuable insights into your hormone health.
2. How the gut can manage inflammation
Inflammation is an immune response. In the short term (acute inflammation), it’s the body’s way of protecting us. However, when inflammation becomes chronic (long term), it can be connected to underlying issues such as autoimmune diseases or diabetes. Chronic inflammation can disrupt regular ovulation, egg implantation, and overall fertility.
Many components of our immune system reside in the gut. Not only do immune cells live there, but bacteria also play a key role in regulating our immune response. Additionally, the gut barrier acts as a physical shield against harmful substances.
To strengthen the immune system and reduce chronic inflammation, it’s essential to focus on maintaining a healthy gut environment by nourishing it properly.
DWN Recommendations:
- Probiotic-rich foods provide “good” bacteria to the gut. You can get probiotics through supplements or food—yes, in true Dining With Nature fashion, we can nourish our bodies with nature, using real food! Fermented foods are rich in probiotics and serve as an excellent dietary source. These include: kefir, miso, Greek yogurt, kombucha, and sauerkraut.
- Can I take probiotics while trying to conceive? Yes! Look for combination formulas containing Lactobacillus and Bifidobacterium strains. Be sure to consult your healthcare provider before starting any supplement.
- Prebiotics are the food that bacteria in your gut thrive on. These come from fiber-rich foods. Include the following in your meals and snacks: vegetables, nuts, seeds, coconut, legumes, whole-grain sourdough bread, high-fiber fruits like berries, legumes, and potatoes.
- Limit processed and ultra-processed foods, especially those high in sugar and refined carbohydrates—what we’ll call “unnatural foods.” These include convenience snacks, fast food, deep-fried foods, packaged foods, frozen meals, white grain goods like pasta, and high-sugar treats. These foods disrupt our health, damage our gut, and play a major role in inflammation.
- Stay hydrated! If you’re not drinking enough water or tracking your intake, now is the time to start!
3. Fertility health relies on the proper nutrient absorption
Our gut is where we absorb nutrients. If our gut environment is compromised, we won’t be able to absorb the nutrients necessary to support the processes in our body. This is especially true when it comes to our reproductive health.
Nutrients commonly highlighted for fertility include folate, iron, omega-3s, vitamin B12, and zinc. These nutrients play crucial roles in supporting hormone health, egg quality, sperm quality, and embryo development. It’s simple but essential.
DWN Suggestion: Consider requesting nutrient testing from your primary care physician. Most labs can test for iron, ferritin, lipid panel, folate, and vitamin B12 levels. This will provide a solid foundation for identifying areas to focus on in your health journey.
4. There is a direct connection between the Gut and the Vagina known as “The Gut-Vagina Axis“
We know that the vagina is also home to a variety of bacteria. You’ve likely heard about this in the context of proper vaginal hygiene. Just like in the gut, beneficial bacteria create an essential microbiome in the vagina. There is a direct link between the bacterial environment in the vagina and the one in the gut.
As we discussed, the immune system largely resides in the gut. To effectively prevent or fight off vaginal infections such as UTIs, bacterial vaginosis (BV), and yeast infections, maintaining a strong microbiome is crucial.
DWN Recommendation: A key factor in maintaining gut health and fertility is managing stress. We’re learning more about the connection between the mind, our mental health, and the gut. Stress management through activities like breathing exercises, yoga, meditation, journaling, and larger strategies such as therapy and hobbies can significantly improve gut health.
Key Takeaways:
- Our gut is home to trillions of bacteria that play a role in many bodily functions, including digestion, immunity, and reproduction.
- The gut environment helps balance our hormones, particularly regulating levels of estrogen, progesterone, and other reproductive hormones. Consider getting your hormone levels checked.
- To strengthen the immune system and reduce chronic inflammation, it’s crucial to focus on a healthy gut environment by providing the gut with what it needs—this includes probiotics, prebiotics, limiting processed and ultra-processed foods, and staying hydrated!
- A weak gut environment means we won’t absorb the nutrients needed to support bodily processes, including reproduction.
- There is a direct link between the vaginal bacteria environment and the gut. Managing stress through mindfulness activities can help strengthen the gut.
To learn more about what Dining With Nature offers for fertility nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
