The Essential Role of Fibre for Fertility
Hello, Friends.
As infertility rates rise, we continue to uncover the factors contributing to couples' difficulties in conceiving. According to the WHO, 1 in 6 people suffer infertility worldwide. Addressing this multifaceted issue requires multifaceted solutions. Today, we will explore the role of fibre in fertility.
Fibre is classified as a carbohydrate and it passes through the body undigested. While we consistently emphasise the importance of what you eat and how it’s absorbed, fibre, which passes through the digestive system undigested, might seem unnecessary. However, fibre plays a crucial role in maintaining digestive health, regulating blood sugar levels, and aiding in weight management.
Categorised into soluble and insoluble fibre, they are best understood by how they work in the body. Soluble fibre works by dissolving in water to form a gel-like substance, which helps slow down digestion and absorption of nutrients, thereby stabilising blood sugar levels and lowering cholesterol. This mechanism can be likened to drain cleaner, as it aids in keeping the digestive system flowing smoothly.
Insoluble fibre adds bulk to stools and helps food move more quickly through the digestive tract, promoting regular bowel movements and preventing constipation. This action is comparable to a plunger, clearing out any potential blockages and ensuring the digestive system operates efficiently. So even though fibre isn't absorbed like other nutrients, it is indispensable for overall health.
Historically, fibre intake was significantly higher in traditional diets compared to modern diets. Traditional diets, rich in whole grains, fruits, vegetables, legumes and pulses, provided ample amounts of dietary fibre. Over the years, dietary habits have shifted towards more processed and refined foods, resulting in lower fibre consumption.
According to various health organisations, the recommended daily intake of fibre is about 25-30 grams for adults. However, the average consumption in many developed countries is below 15 grams per day, significantly lower than the recommended amount. If you are anything like me, it will be helpful to understand what this looks like in terms of food. Here is a sample of how the daily recommended requirement intake of 25-30 grams of fibre through a variety of fruits, vegetables, grains and pulses:
1. 1 cup of raspberries:
- Fibre: 8 grams
2. 1 medium apple (with skin):
- Fibre: 4.4 grams
3. 1 cup of cooked broccoli:
- Fibre: 5.1 grams
4. 1 medium sweet potato (with skin)
- Fibre: 3.8 grams
5. 1 cup of cooked lentils:
- Fibre: 15.6 grams
By combining these foods, you can easily meet or exceed the recommended daily intake of 25-30 grams of fibre.
Processed and refined foods are stripped of their natural fibre content and busy lifestyles and the preference for convenience foods have led to a reduction in the consumption of fresh fruits and vegetables, which are primary sources of dietary fibre. However, with proper planning, it is possible to meet and even exceed the recommended daily fibre intake as shown in the sample above.
But, why would you want to? Let’s learn how fibre enhances your fertility.
Weight Management:
Fibre provides a sense of satiety, aiding in weight management. Weight gain has been linked to an increased risk of developing PCOS and maintaining a healthy weight is vital for fertility in both men and women.
Gut Health and Inflammation Reduction:
A healthy gut microbiome, supported by a high-fibre diet, influences overall health, including reproductive health. Fibre serves as a prebiotic, feeding the beneficial bacteria in our intestines. These bacteria help ferment fibre, producing short-chain fatty acids (SCFAs), these SCFAs nourish immune cells like regulatory T cells which help control the immune response and prevent chronic inflammation. Chronic inflammation can impede fertility by disrupting hormonal balance and affecting sperm quality and function.
Overall Health Benefits
The impact of dietary fibre extends to several other health areas. Regular fibre intake is associated with reduced risks of chronic diseases like heart disease, diabetes, and certain cancers. Fibre helps lower cholesterol levels, reducing the risk of cardiovascular disease, it also slows down the absorption of sugar, which helps manage blood sugar levels and reduces the risk of Type 2 diabetes. This is particularly important for reproductive health, as insulin resistance and obesity are known risk factors for infertility.
Animal Products and Fibre
It is important to note that animal products do not contain dietary fibre. Fibre is exclusively found in plant-based foods such as fruits, vegetables, grains, nuts, and seeds. Consuming a diet rich in animal products without sufficient plant-based foods leads to inadequate fibre intake, which is essential for overall health, reproductive health included.
The decline in fibre intake over the years has likely contributed to the rising fertility issues faced by couples today. By understanding the significant role of fibre in maintaining hormonal balance, improving insulin sensitivity, supporting weight management, promoting gut health, and reducing inflammation, we can appreciate the need for multifactorial solutions to address fertility challenges.
Increasing dietary fibre intake through whole grains, fruits, vegetables, legumes and pulses can be a practical and effective step towards enhancing fertility. As part of a comprehensive approach to fertility health, focusing on dietary improvements, including adequate fibre intake, can make a massive difference.
If you want a plan to enhance your chances of conception, book a call.
References:
Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors - PMC (nih.gov)