Gut Health and Fertility: 5 Ways to Support Your Gut When Trying to Conceive
Written by Jess Kasriel, Fertility Nutritional Therapist Practitioner
When you're trying to conceive, you may already be thinking about your hormones, your cycle, your nutrition and your supplements.
But there's another part of your health that I think deserves much more attention: your gut.
Your gut plays an important role in digestion, nutrient absorption, immune function and overall health, and we're increasingly learning about the relationship between the gut microbiome and reproductive health.
Research into the gut–reproductive connection is still developing, but emerging evidence suggests that the gut microbiome may interact with hormone metabolism, inflammation and metabolic health, all of which are relevant to reproductive health.
This doesn't mean that fixing your gut will automatically improve your fertility or guarantee pregnancy.
But if you're experiencing ongoing digestive symptoms, your gut health is certainly something I believe is worth looking at as part of the bigger picture.
Here are five areas I encourage my clients to consider.
1. Pay attention to your bowel movements
Let's start with something that isn't particularly glamorous — your poo!
Your bowel movements can actually tell us quite a lot about how your digestive system is functioning.
Ideally, you're looking for bowel movements that are regular, comfortable and easy to pass.
If you're frequently constipated, experiencing diarrhoea, urgency, bloating or significant changes in your bowel habits, it's worth paying attention rather than simply accepting these symptoms as something you have to live with.
The Bristol Stool Chart can be a useful tool for understanding stool consistency. Types 3 and 4 are generally considered to be the typical formed stool range, while types 1 and 2 indicate constipation and types 5–7 are progressively looser.
Regular bowel movements are also important for the normal elimination of waste from the body. There is a growing interest in how the gut and the way we process and recycle compounds such as oestrogen may interact, although this is a complex area and shouldn't be reduced to the idea that constipation simply means you're "toxic".
If you're regularly constipated, it's worth looking at the basics first: fibre, fluids, movement, regular meals and your overall diet.
2. Don't be afraid of food — focus on nourishing your gut
One of the biggest mistakes I see when women are trying to improve their gut health is becoming afraid of food.
Suddenly everything seems to be a potential "gut offender".
Gluten is bad.
Dairy is bad.
Sugar is bad.
Fruit is bad.
Then you're left with a very restricted diet and even more stress around what you're allowed to eat.
Instead, I prefer to focus on what you can nourish your gut with.
A diverse diet containing plenty of plant foods can provide different types of fibre and other compounds that support a diverse gut microbiome.
Think about gradually increasing the variety of:
Vegetables
Fruit and berries
Wholegrains
Beans and lentils
Nuts and seeds
Herbs and spices
Different sources of fibre
If you have genuine food intolerances or certain foods clearly trigger symptoms, that's different.
But I wouldn't recommend removing large groups of foods simply because you've read that they're inflammatory or bad for fertility.
If you're experiencing significant bloating, abdominal pain, diarrhoea, constipation or other persistent symptoms, this is where taking a proper case history and investigating what's actually going on can be much more useful than following a generic elimination diet.
3. Stay hydrated and support healthy digestion
Hydration is a simple part of gut health that is easy to overlook.
Fluids help support normal digestion and bowel function, and making sure you're adequately hydrated is particularly important if you're increasing your fibre intake.
Rather than becoming obsessed with drinking a very specific amount of water, pay attention to your body's needs, your activity levels and the colour of your urine.
If you're someone who struggles with constipation, increasing fluids alongside a gradual increase in fibre may be helpful.
I also like to encourage clients to slow down and actually pay attention to their meals.
Digestion starts before food even reaches your stomach. Taking time to eat, chewing your food properly and creating a calmer environment around meals can be a simple way of supporting your digestive routine.
Sometimes the most useful changes are the least complicated.
4. Include fermented foods
Fermented foods can be a lovely way of adding variety to your diet and introducing live microorganisms into your meals.
Some options to experiment with include:
Natural yoghurt
Kefir
Sauerkraut
Kimchi
Other traditionally fermented foods
You don't need to eat huge quantities or suddenly fill your fridge with every fermented food you can find.
Start with one that you enjoy and that your digestion tolerates well.
And if you have significant digestive symptoms, introducing lots of fermented foods or probiotics isn't necessarily the answer. Some people can find certain fermented foods aggravate bloating or digestive discomfort.
As with so much in nutrition, individualisation matters.
The research around the gut microbiome and reproductive health is fascinating, but we're still learning exactly how interventions such as probiotics, fermented foods and dietary changes translate into fertility outcomes in humans.
5. Look at the bigger picture
Gut health isn't just about what you eat.
Your digestion is influenced by so many different things, including stress, sleep, movement, medications, alcohol, your menstrual cycle and your overall diet.
This is why I don't believe in looking for one magic gut-health food or supplement.
If you're experiencing persistent bloating, excessive gas, diarrhoea, constipation, urgency, abdominal pain or significant changes in your bowel habits, it's important to get appropriate professional advice rather than simply trying to manage the symptoms yourself.
Depending on your symptoms and history, it may be appropriate to discuss further investigation with your GP or another suitably qualified healthcare professional.
And this is often where I start with clients too.
Rather than immediately giving you a huge list of supplements and foods to avoid, I want to understand your history, your symptoms, your diet, your lifestyle and your fertility journey so that we can work out what may actually be relevant for you.
What about fasting and gut health?
You may have heard that intermittent fasting can "reset" the gut or improve fertility.
It's a topic that comes up frequently, but I wouldn't recommend fasting as a blanket fertility strategy.
When you're trying to conceive, your body still needs adequate energy and nutrients, and your nutritional needs are individual.
If someone is considering time-restricted eating, I'd want to understand the bigger picture first — including their nutritional intake, menstrual cycle, energy levels, relationship with food, health history and whether they're already trying to conceive.
And if you're pregnant or breastfeeding, fasting is not something I'd recommend without appropriate medical or nutritional guidance.
For most women, I'd much rather focus on regular, nourishing meals and a healthy, varied diet than adding another rule to follow.
When should you investigate your gut health?
If you've been experiencing digestive problems for a long time, don't feel that you simply have to put up with them.
Persistent bloating, excessive gas, diarrhoea, constipation, urgency or abdominal pain are all reasons to take a closer look.
This doesn't necessarily mean that you need a huge panel of gut tests either.
The most appropriate next step depends on your symptoms and individual history, and sometimes the first step is simply speaking to your GP or another appropriate healthcare professional.
From a nutritional therapy perspective, a detailed case history can help identify patterns and areas that may be worth exploring further.
The aim isn't to become obsessed with your microbiome.
It's to understand what's going on and work out what support might actually be useful for you.
Gut health is part of the fertility picture — not the whole picture
I love talking about gut health because it gives us another way of thinking about overall wellbeing and fertility.
But I also don't want you to walk away thinking that your gut is the missing piece that's stopping you from getting pregnant.
Fertility is complex and involves many different factors.
Your gut is one part of the bigger picture.
If you're trying to conceive and you're already feeling overwhelmed by all the things you "should" be doing, you don't need another long list of rules.
Instead, start by asking yourself:
How is my digestion?
Am I nourishing myself well?
Am I eating enough variety?
Am I having regular bowel movements?
Are there symptoms I've been ignoring?
And perhaps most importantly:
What does my individual body actually need?
That's where personalised support can make such a difference.
I'm Jess Kasriel, a Fertility Nutritional Therapist and Practitioner based in Finchley, North London, and I support women who are trying to conceive and want to understand their bodies rather than constantly second-guessing what they should be doing.
My approach combines personalised fertility nutrition and lifestyle support with cycle awareness, wellbeing, healing and complementary Reiki work.
Because trying to conceive shouldn't feel like another full-time job.
You don't need to do everything.
You need to understand what matters for you.
Want personalised fertility support?
If you're feeling overwhelmed by all the information out there and unsure what to focus on, I offer three ways to work with me:
Fertility Clarity Session — 60 minutes | £222
I also offer:
Fertility Reset £1,111 (payment plan available) — a 6-week personalised 1:1 programme to help you understand your body, uncover your fertility foundations and create a clear path forward.
Fertility Rebalance £2,250 (payment plan available)— a 3-month deeply personalised 1:1 programme for women who want ongoing support, accountability and deeper work throughout their fertility journey.
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!
I hope you enjoyed this blog post. For similar information, do make sure you follow me on Instagram :)
See you soon, Jess x
