By Melanie Brown. Reviewed by Jenny Wordsworth.

Melanie Brown, BSc (Hons) MSc, has been a nutritionist in the area of fertility and pregnancy for 20 years. She has a master’s degree in Nutritional Medicine, and a special interest in male infertility, endometriosis, PCOS and low ovarian reserve. She covers all aspects of fertility from IVF, advising on diet and lifestyle from pre-conception through to egg collection and embryo transfer, and then beyond to pregnancy. And she is not a hard-core nutritionist; she says, “I love potatoes, wine, croissants and cake, but I think I know how to keep myself in check!” Her own experience of infertility, miscarriage and then early menopause at the age of 42, and her specialised knowledge of how IVF works, drug and nutrient interactions and a genuine empathy with her clients, gives her a unique ability to help her clients achieve their goal of having a baby. 

The Surprising Link Between Gut Health and Fertility

When most people think about fertility, hormones, ovulation, and reproductive health specialists typically come to mind. Did you know that your gut health might also play an important role? 

Research shows that gut health doesn’t just affect digestion. The health of your gut is also deeply connected to hormone balance, inflammation, and reproductive health as well. And it’s not specific to women’s fertility alone. There is emerging evidence that the gut-testes axis is playing a big role in all aspects of quality sperm production.

Why Gut Health Matters For Male Fertility

The gut is home to trillions of microbes, bacteria, fungi, and other tiny organisms, collectively known as the gut microbiome. When the gut microbiome is balanced, it works to help keep your body running smoothly. But when it’s out of balance (a condition called dysbiosis), it can trigger a ripple effect that can impact fertility.  

Hormones

Those bacteria that live in your gut can even affect your testosterone, the main hormonal driver of male fertility. The relationship between the two is extremely complicated, involving hypothalamus-pituitary-gonad axis modulation, male hormone metabolism, insulin regulation, the immune system and the health of the gut.

Inflammation and sperm damage

Under normal conditions, the gut microbiome maintains a healthy relationship with the testes. Disruption of the gut microbiome, either by poor diet or disease, can initiate a chain reaction of testicular damage. This starts with the breaking down of the delicate gut lining, which then allows the leaking of pathogenic bacteria and their by-products of inflammatory chemicals into the bloodstream. Ultimately this exposes the testicles (along with the rest of your body) to chronic inflammation, high levels of oxidative stress, and eventual damage to the sperm-producing cells.

Nutrient Absorption

A healthy gut helps you absorb key nutrients like folate, zinc, and vitamin D. These nutrients are vital for sperm health. A high-fibre diet, and one rich in fruit and vegetables and especially those that contain compounds called polyphenols, feed out healthy gut bacteria. Conversely a diet high in fast, fried and ultra-processed foods feed the pathogenic bacteria. 

Everyday Gut-Friendly Habits That Support Fertility

Supporting your gut may also be supportive of your fertility journey. Some simple tips to consider:

• Eat more fibre: Fruits, vegetables, pulses and whole grains feed the “good” bacteria in your gut.

• Incorporate fermented foods: Yoghurt, kefir, and kimchi all introduce beneficial probiotics to the gut.

• Fruits and vegetables: Aim for between 20 to 30 different plant-based foods each week to diversify your gut microbiome, such as root vegetables and a variety of colourful fruits.

• Eat polyphenol-rich foods: Olive oil, nuts & seeds, berries, dark chocolate, broccoli, onions, garlic, apples, spices like turmeric and cinnamon, the more colours on your plate, the better.

• Staying hydrated: Water helps your digestive system process nutrients efficiently. 

• Stress reduction: Stress hormones can have a negative impact on gut health and potentially on fertility. Consider incorporating yoga, meditation, or walks in nature.

• Limit ultra-processed foods, fast fatty foods, and sugar: These can feed harmful bacteria and therefore worsen inflammation.

To Summarise

Gut health isn’t the magic solution to fertility challenges, but it is a powerful piece of the puzzle. In nurturing your microbiome, you’re not only improving digestion - you’re also creating a more balanced and nourished environment for your hormones, reproductive organs, and overall well-being.

When your gut is happy, your body is better prepared for the possibility of creating new life.