The Benefits of Fermented Foods for Preconception
Empower yourself with knowledge! Why incorporating fermented foods into the diet benefits women looking to conceive.
What Are Fermented Foods?
Fermented foods have undergone lacto-fermentation, where natural bacteria feed on the sugar and starch in the food, creating beneficial enzymes, vitamins, omega-3 fatty acids, and probiotics. Common fermented foods include natural yoghurt, kefir, sauerkraut, kimchi, kombucha, miso and tempeh.
Benefits of Fermented Foods for Preconception Health
Enhanced Gut Health: The gut microbiome is pivotal in overall health, including reproductive health. Fermented foods are rich in probiotics, which are beneficial bacteria that help maintain a healthy gut flora. A balanced gut microbiome can improve digestion, boost the immune system, and reduce inflammation, all of which are crucial for a healthy pregnancy.
Improved Nutrient Absorption: Fermented foods enhance the bioavailability of nutrients, making it easier for the body to absorb and utilise essential vitamins and minerals. This is particularly important for women preparing for pregnancy, as their bodies need higher levels of certain nutrients, such as folate, iron, and calcium.
Hormonal Balance: Hormonal balance is vital for reproductive health. Certain fermented foods contain phytoestrogens, which can help regulate estrogen levels in the body. Additionally, the probiotics in fermented foods can support liver function, which plays a role in hormone metabolism.
Boosted Immune System: A strong immune system is crucial for conception and pregnancy. Fermented foods support the immune system by enhancing gut health and providing bioactive compounds with immune-modulating properties.
Reduced Risk of Gestational Diabetes: Consuming fermented foods can help maintain healthy blood sugar levels, reducing the risk of gestational diabetes, a condition that can complicate pregnancy and affect the health of both mother and baby.
Practical Tips for Incorporating Fermented Foods
Start with Breakfast: Add yogurt or kefir to your morning routine. Top it with fresh fruits and nuts for added nutrients.
Smart Sides: Choose fermented sides like kimchi or sauerkraut. They pair well with various dishes and can be a flavorful addition to your meals.
Drink Up: Enjoy beverages like kombucha or kefir water, which are refreshing and packed with probiotics.
Cook with Fermented Foods: Use miso in soups or as a seasoning, and incorporate tempeh into stir-fries or salads.
References
Markowiak, P., & Śliżewska, K. (2017). Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients, 9(9), 1021. Link
LeBlanc, J. G., Milani, C., de Giori, G. S., Sesma, F., van Sinderen, D., & Ventura, M. (2017). Bacteria as vitamin suppliers to their host: a gut microbiota perspective. Journal of Agricultural and Food Chemistry, 65(28), 6582-6590. Link
Baker, J. M., Al-Nakkash, L., & Herbst-Kralovetz, M. M. (2017). Estrogen–gut microbiome axis: physiological and clinical implications. Frontiers in Endocrinology, 8, 92. Link
Wang, Y., Li, X., Ge, T., Xiao, Y., Liao, Y., Cui, Y., & Zhang, Y. (2016). Probiotics for prevention and treatment of respiratory tract infections in children: a systematic review and meta-analysis of randomized controlled trials. British Journal of Nutrition, 116(9), 1555-1565. Link
Lindsay, K. L., Walsh, C. A., Brennan, L., McAuliffe, F. M. (2015). Probiotics in pregnancy: A systematic review. Journal of Obstetrics and Gynaecology, 35(3), 231-237. Link