As discussed in the Webinar – Fertility, Probiotics and the Microbiome with functional Nutritionist Emma Park, it is important to include prebiotic and probiotic foods within your diet to improve the balance of microflora in gut.  As discussed, poor gut health and an imbalance of microflora negatively influences fertility and your ability to conceive and carry a healthy baby, with new studies also linking poor gut bacteria to PCOS.  Below are a list of foods which help support the colonisation of good bacteria and promote healthy gut flora.

Probiotic Foods that contain live bacteria;

  • Yoghurt
  • Kefir / Kombucha
  • Sauerkraut (and other fermented veg)
  • Kimchi
  • Miso
  • Tempeh

 

Foods that Nourish & Restore the Indigenous Gut Microflora

  • Whole plant foods
  • Polyphenol-rich foods (brightly coloured plant foods)
  • Prebiotics-rich foods
  • Pre-biotic-like foods
  • Resistant Starch foods

 

Prebiotic-rich Foods which feed live bacteria

FOS (Fructo-oligosaccharides / inulin) *

  • Jerusalem artichokes, yacon tubers, burdock roots, chicory roots, dandelion roots, garlic, onions, leeks, asparagus, globe artichokes

 

GOS (Galacto-oligosaccharides) *

  • Legumes, brassica family veg (cauliflower, cabbage, broccoli, brussel sprouts, kale, water cress), fresh beans, beetroot, rye sourdough (*contains gluten), sunflower seeds, pumpkin seeds (pepitas), LSA mix

 

Pre-biotic-like Foods

  • Dark chocolate (>70%), Raw cacao powder
  • Almonds
  • Green tea
  • Brown rice
  • Carrots
  • Black currents

 

Resistant starch-rich foods

  • Legumes – red lentils, kidney beans, adzuki beans *
  • Bananas – less ripe = higher resistant starch
  • Cooked & Cooled potatoes
  • Cassava & sweet potato
  • Rye bread (*contains Gluten)
  • Oats (more in uncooked – ie Bircher / raw muesli)
  • Cashew nuts

Watch the full webinar below

Listen to a related Podcast episode Creating Fertile Soil with Naturopath Rebecca Winkler

* May cause bloating in FODMAP sensitive people.  FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in naturally in foods or as additives. Examples include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).  The FODMAPs are easily fermented by bacteria in the bowel, contributing to the gas production and bloating.  The FODMAPs are also attract water, which can influence bowel movements causing diarrhoea.  It’s generally ok to consume small amounts of FODMAP’s and tolerance can increase over time as the bowel heals and the microflora becomes more balanced.