Why Your Gut Health Matters Before You Get Pregnant
- Jessica Nesbitt
- Jan 12, 2022
- 6 min read
Updated: May 30
You’ve likely heard the phrase, “trust your gut.”
But what if your gut was doing more than guiding your intuition? What if it was also preparing your body to welcome new life?
Far beyond digestion, your gut quietly shapes the very systems that support conception - your hormones, immune responses, nervous system, and emotional wellbeing.
It’s a center of deep intelligence, often overlooked but profoundly essential.
If you’re beginning to think about pregnancy, or simply honoring the possibility, this is a powerful place to start.
Nourishing your gut isn’t just good for your health. It’s how you build a calm, receptive, resilient foundation - before your body is asked to hold another.
When your gut is supported, your body listens. And when your body listens, it remembers how to prepare..
Let’s break it down.
What’s the Gut-Brain Connection and Why Should You Care?
The gut-brain connection is the communication pathway between your digestive system and your brain. It is complex and still being researched, but here is what we know so far:
The vagus nerve connects your gut to your brain, with around 90 percent of signals traveling from your gut to your brain, not the other way around.
Your gut produces neurotransmitters like serotonin. In fact, about 95 percent of serotonin is made in your gut, not your brain.
Around 75 percent of your immune system lives in your gut, working around the clock to defend you from threats.
Your gut microbiome, the trillions of microbes living inside you, influences inflammation, hormone metabolism, and even mood.
In simple terms, what happens in your gut affects your entire body, including the delicate hormonal balance that supports reproductive health.
Gut Health, Stress, Hormones & Preconception Health... What Does the Research Say?
Stress plays a powerful role in the gut-brain connection, especially when it comes to preconception health. Chronic stress impacts digestion, increases intestinal permeability (what many call “leaky gut”), and shifts the gut microbiome in ways that promote inflammation.
Research shows that stress affects the vagus nerve’s tone, reducing the communication between your gut and brain. This can slow digestion, increase bloating, and contribute to nutrient malabsorption. In turn, these digestive issues can affect your body’s ability to clear hormones and absorb key nutrients like folate, iron, and zinc, all essential for preparing for pregnancy.
A 2018 study published in Psychoneuroendocrinology found that women with higher levels of perceived stress had higher levels of inflammatory markers and lower rates of conception over a 12-month period.
A 2018 study found that high stress and low quality of life can make it harder for women to get pregnant. Stress may affect hormone balance and ovulation. The study also showed that infertility can increase stress, creating a tough cycle.
In my practice, I often see women who are juggling demanding jobs, family responsibilities, and personal health challenges while trying to conceive. They share that they feel they are doing everything right, eating well, taking supplements, exercising, yet still struggle with irregular cycles, fatigue, or difficulty conceiving.
For many of these women, supporting the gut and reducing stress through nutrition, targeted supplements, and lifestyle strategies becomes a missing piece of their preconception plan.
Client Story: How Addressing Gut Health and Stress Made a Difference
Let me tell you about E.J., a 28 year old who was experiencing bloating, mild constipation, and acne. Her menstrual cycle was irregular, and she often felt exhausted by the end of the week.
When we tested her gut health, we found elevated inflammatory markers and high levels of candida overgrowth (yeast). We also ran a food sensitivity panel that identified gluten and dairy as reactive foods. Emily began a gut-healing protocol, removed inflammatory foods, and incorporated stress-reducing practices like yoga and daily walks outside.
Three months later, Emily reported more regular bowel movements, clearer skin, improved energy, and a more consistent menstrual cycle. At month four, she conceived naturally. She told me, “I thought the gut stuff was just about digestion, but I had no idea it was holding back my hormone balance.” Stories like E.H.s remind me that the gut is not an isolated system. It touches every part of our health, especially when preparing for pregnancy.
Gut Health and Sperm Health
We cannot talk about preconception without including male health. Research shows that about 50 percent of infertility factors are male-related. Emerging studies suggest that gut health influences sperm quality by reducing oxidative stress and improving testosterone metabolism
An interesting research study done in 2024 on mice found that a father’s gut health before conception can affect the health of his future children. In this research, when the father’s gut bacteria were unhealthy, the babies were more likely to be born smaller, grow poorly, or have a higher risk of dying early. This shows that both parents’ gut health plays an important role in preparing for a healthy pregnancy.
A 2021 review published in Andrology found that probiotics, especially strains like Lactobacillus, may protect sperm motility and DNA integrity. This means gut health is just as important for male partners preparing for pregnancy as it is for women.
How a Healthy Gut Supports Preconception
A healthy gut supports:
Clearing excess estrogen to maintain hormone balance
Regulating inflammation that can interfere with ovulation and implantation
Strengthening the immune system to reduce autoimmune risks
Supporting nutrient absorption for egg and sperm quality
Promoting healthy blood sugar, which influences hormonal balance
If you are investing in high-quality supplements and eating nourishing foods, but your gut is inflamed or out of balance, you might not be absorbing the full benefits.
Client Story: Healing Her Gut Before Pregnancy
J.H., 29, came to me after going off the birth control pill. She had no menstruation, mild anxiety, bloating, and PMS symptoms. Her lab work showed several vitamin and mineral deficiencies, and higher than normal levels of estrogen.
We started with supplementing the nutrients her body needed and a gut-focused approach: adding foods to help clear excess estrogen, fermented foods, a probiotic, removing processed foods, and balancing blood sugar through meals. J.H. also began practicing mindfulness and created space in her schedule for sleep and deep relaxation.
Within three months, her digestion improved, PMS symptoms reduced, and she felt more emotionally balanced. By month six, her cycles normalized, and she felt ready to start trying to conceive, feeling stronger in both body and mind.
How to Start Nourishing Your Gut
If you are ready to support your gut as part of your preconception health plan, here are some simple steps:
Eat more fiber-rich foods. Your gut microbes thrive on fiber from fruits, vegetables, nuts, seeds, and legumes. Aim for 25g/day.
Include fermented foods. Add yogurt, kefir, kimchi, and sauerkraut to your meals to support beneficial bacteria.
Balance blood sugar. Pair carbohydrates with protein and healthy fats to keep insulin levels stable, which supports hormone balance.
Stay hydrated. Water helps move waste and supports digestion. Aim for at least two liters each day.
Manage stress. Try yoga, breathwork, meditation, or even short walks outside to support the gut-brain axis.
Consider testing. Food sensitivity testing, and inflammation markers can uncover hidden contributors to poor gut health.
Blueberry Hemp Overnight Oats Recipe
Here is a simple recipe your gut and future baby-ready body will love:
Ingredients (Serves 2):
1 cup blueberries, fresh or frozen
1 cup gluten-free oats
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup walnuts, chopped
Instructions:
Blend blueberries until smooth.
Mix blended blueberries with oats, almond milk, chia seeds, and hemp seeds in a container with a lid. Let it sit in the fridge overnight.
In the morning, divide into two bowls and top with cinnamon, banana slices, and walnuts.
Your gut microbes will love the fiber in the blueberries, oats, seeds, and nuts. Your body will appreciate the omega-3 fats that support brain and hormone health.
Is Your Gut Asking for More Support?
Your gut isn’t just where digestion happens - it’s where so much of your health begins. From hormones to energy, cycle rhythm to concept - on readiness, this system is always speaking. The question is: are we listening?
If you’ve been wondering whether inflammation, food sensitivities, candida overgrowth or nutrient gaps could be holding you back, you’re not alone - and you don’t have to figure it out on your own.
What Comes Next
Whether you’re gently exploring the idea of pregnancy or already on that path, the choices you make today can shift everything.
Start simply. Choose one or two practices from this article and begin to weave them into your daily rhythm. You don’t need to do it all at once - your body responds to consistency, not perfection.
And if you’re unsure where to focus next, or what might be missing from your current plan, I’d love to support you.
Book a free Preconception Clarity Call and let’s explore what your body might be asking for - and how we can create a path that feels both grounded and guided.
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