5 Proven Tips to Boost Gut Health for Fertility
When it comes to fertility, addressing any gut issues early on and focusing on cultivating a healthy gut through nutrition can help to balance hormones, enhance egg quality and, in turn, improve your overall chances of a successful pregnancy. Your gut health plays a pivotal role in overall well-being, and research is showing its impact on fertility is no exception. Here are five top tips to supercharge your gut health to help pave the way for a fertile future.
Regular Bowel Movements:
Think of your gut as a garden—regular bowel movements are the essential pruning that keeps it flourishing. A well-functioning digestive system ensures that you are getting rid of any excess oestrogen and other lingering toxins, which can disrupt hormonal balance.
The Bristol Stool Chart is a great way of analysing if your poop is normal or not. Type 3-4 are normal; 1-2 indicate constipation and 5-7 tending towards diarrhoea/urgency.
Fasting:
Intermittent fasting isn't just a trend; it's a science-backed strategy for a healthier gut and improved fertility. Fasting periods give your digestive system a break, allowing it to reset and focus on repair. If you are trying to conceive straight away, I suggest fasting around 12 hours and no longer than 14 hours.
And if you’re pregnant, I generally advise not to fast longer than 12 hours and to listen to the body’s cues. However, if you have some time before trying to conceive (e.g. 3-6 months), then you might want to try extending the fasting hours to 14 or maybe 16 hours. 14 hours is the sweet spot for me.
Fasting in the evening (as oppose to the morning) can help to support your metabolism and natural circadian rhythm.
Eliminate Gut Offenders:
It is important to identify and eliminate foods that you are intolerant to as these will be having an effect on your gut health, systemic inflammation and hormone balance.
Reducing or eliminating alcohol, refined sugars, dairy and gluten can be beneficial for 30-60 days depending on the individual - this is where having an extensive case history with a professional is so vital before making significant changes to your diet.
Hydration for Gut Health:
Staying hydrated supports the mucosal lining of your intestines, aiding in nutrient absorption and promoting a healthy balance of gut bacteria. It also aids in regular bowel movements. Aim for at least eight glasses of water a day (away from meals) and consider adding a splash of lemon for an extra boost of digestive goodness.
Fermented Foods:
Introducing 1-2 fermented foods in your diet on a regular basis helps to replenish the ‘good bacteria’ back into your gut. These include yogurt, kefir, sauerkraut, and kimchi. Probiotics contribute to a diverse and thriving gut microbiome, positively influencing hormonal regulation and overall reproductive health.
If you have been suffering with gut issues for a long time (severe bloating, gassiness, diarrhoea, constipation, urgency) then it is so important to see a health professional and get some gut testing done. This is the first step I take with clients after the assessment so we can get a clear idea of what is going on and the best next steps to take.
If you really want to improve your chances of getting pregnant but you are overwhelmed with all the advice out there and unsure what to focus on to support your fertility, you may be a good fit for my Optimise Your Fertility programme. This is a 3-month, 1-1 private coaching container that helps women focus on themselves, change their mindset and lower their stress around pregnancy in a supportive and nourishing way so that they can thrive in both health and fertility.
To find out more and book your free 30 minute discovery call with me, click here. I would be so honoured to connect with you and hear about your fertility journey so far to see whether we would be the right fit for each other.
Your journey to enhanced fertility begins in the gut. By prioritising regular bowel movements, intermittent fasting, eliminating gut-offending foods, staying hydrated, and incorporating fermented foods into your diet, you're not just nurturing your gut but creating a fertile ground for new beginnings.
Remember, a healthy gut sets the stage for a healthy pregnancy!
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See you soon, Jess x
