Fibre and Fertility: A Simple Yet Powerful Connection

By Liberty Mills

Reviewed by Georgia Barton-Hague on November 28, 2024

Written by Liberty Mills, an Integrative Health & Nutrition Coach

Liberty dedicates herself to helping women and couples become fertility fit, whether for natural conception or preparing for IVF. She believes in a holistic approach, viewing the body as a whole entity where harmony between the mind and body is crucial for fertility success.

Drawing an analogy to baking a cake, Liberty emphasises the importance of every ingredient being fresh and in place to achieve a perfect rise. With her personal experience and expertise, she offers hope and empowerment to those facing fertility challenges, transforming lives and spreading the joy of a better chance at parenthood to all who seek it.

https://www.integrativeliberty.co.uk/

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Introducing Fibre & Fertility

We’re thrilled to team up with Liberty Mills, an Integrative Nutrition Coach to explore the fascinating connection between fibre and fertility. Struggling with hormonal imbalances or gut health challenges can feel overwhelming, but Liberty is here to break it down for us. She dives into how dietary fibre plays a key role in balancing hormones, improving digestion, and creating the ideal conditions to support fertility.

Shining A Spotlight On Women's Health

Women's health until recently has not had the attention it deserves and needs, and in my mind needs more of a spotlight than ever! Women have up to a fourfold increase in risk for autoimmune diseases than men, such as Fibromyalgia, Hashimoto's thyroiditis, Graves' disease, Rheumatic diseases and Systemic Lupus Erythematous [i]. Studies show that IBS is more common in women than men and women are two to three times more likely to suffer from constipation than men [ii].

With a growing number of individuals also facing challenges in conceiving, and many receiving an "unexplained infertility" diagnosis, it’s empowering to know that small, daily changes can make a significant impact on fertility. One such change is incorporating more dietary fibre into your routine. As a Fertility Coach, I often meet clients with gut health issues. Poor gut health can hinder nutrient absorption and toxin elimination - two crucial factors in optimising fertility.

The Importance Of Fibre

We have all heard about gut health and not only is it your second brain, but it’s vital for overall health, including mental health. Well, fibre can be a great source for feeding that happy bacteria in the gut to keep the body and mind in balance. Women can often experience bowel changes during their menstrual cycle due to hormonal fluctuations and it’s also a common complaint for those transitioning through the menopause phase. Women often experience constipation during the luteal phase of their menstrual cycle (after ovulation) due to rising progesterone levels, which slow gut motility. During perimenopause and menopause, women experience a decline in estrogen levels and a slower metabolism, and this can result in constipation. Additionally, lower estrogen can impact hydration and muscle tone in the bowel, making regular bowel movements more challenging.

NHS recommends that adults consume 30g of fibre daily, yet most of us fall short and consume only 20g [iii] For many women, a fibre-rich diet can address bowel changes or constipation around their menstrual cycle. This is because fibre helps regulate digestion, which is vital for hormonal balance and overall reproductive health.

Research supports this connection. A U.S. study spanning five years found that increased dietary fibre intake was associated with a 32% lower risk of infertility. Another study focused on women over 32 and found that increasing cereal fibre intake by 10g per day correlated with a 44% lower risk of ovulatory infertility [iv]

Do You Need More Fibre?

An easy way to assess your fibre needs is by comparing what goes in with what comes out. If you’re eating three meals a day, are you passing stools one to two times daily with ease? The Bristol Stool Chart can help you identify whether your digestion is optimal.The Bristol Stool Chart is a medical tool designed to classify stool into seven types based on shape and consistency, helping assess your digestive health. It classifies stool into seven types, from Type 1 (hard little nuggets - hello, constipation) to Type 7 (watery, aka diarrhoea) [v]. What’s your goal? Aim for a Type 4 - smooth, soft, and shaped like a sausage or snake, we call it the perfect poo in our house. Many people unknowingly experience mild constipation, just because it's your norm, or common, doesn’t mean your gut is working efficiently.

Fertility-Friendly Fibre Foods

Some fibre-rich foods not only support gut health but also boost fertility. Here are a few of my favourites

1. Flaxseed

Flaxseed is a powerhouse for fertility. High in fibre and packed with omega-3 fatty acids, it supports both egg and sperm quality. Sprinkle it on porridge, blend it into protein balls, or use it in flax bread and crackers.

2. Plant-Based Proteins

Foods like chickpeas, beans, and lentils are excellent sources of fibre and plant-based protein. Affordable and versatile, they’re perfect for fertility-friendly meals.

Gram Flour (Chickpea Flour). A standout ingredient, gram flour is packed with fertility benefits. One cup contains 20g of protein and 9g of fibre. Its versatility makes it a fantastic choice for veggie breakfast muffins, pancakes, or even pizza bases. Plus, it’s affordable and easy to incorporate into your diet.

3. Leafy Greens

Think “Green is Go”! Leafy greens like broccoli offer 2.4g of fibre per cup along with 135% of your recommended daily Vitamin C intake which is an essential vitamin for male and female fertility.

Understanding Fibre Types

Fibre comes in two types:

Soluble Fibre: Helps you feel fuller for longer, regulates blood sugar levels, and supports cholesterol management.

Insoluble Fibre: Vital for gut health, promoting regular bowel movements and keeping you at a healthy number four on the Bristol Stool Chart.

Incorporating more fibre into your diet doesn’t have to be complicated. Start small, perhaps by adding gram flour to your recipe or sprinkling flaxseed on your porridge, and gradually work toward the daily recommendation. With fibre-rich foods, you’re not just supporting gut health but also boosting your fertility naturally. Every step counts and this simple change could be a step closer to meeting your child in waiting. The bonus is your gut and overall health and mind will thank you for it!

*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.