From Gut to Bedroom: Exploring the Gut-Brain Connection and Its Impact on Sexual Function

Your diet plays a crucial role in maintaining gut health and, by extension, sexual wellness. Here are some key dietary considerations to keep your gut healthy: 

1. Incorporate Probiotic-Rich Foods: Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. Foods like yogurt, kefir, and sauerkraut are excellent sources of probiotics and play a vital role in maintaining a balanced gut microbiome. These foods contain strains such as Lactobacillus and Bifidobacterium, which can help restore the natural balance of gut bacteria, improve digestion, and enhance immune function. Including a variety of probiotic-rich foods in your diet can contribute to better gut health and potentially enhance sexual wellness by supporting the overall gut-brain connection. 
2. Consume Prebiotic Foods: Prebiotics are types of dietary fibre that feed the beneficial bacteria in your gut, helping them grow and thrive. Foods such as garlic, onions, and bananas are rich in prebiotics and can significantly support a healthy digestive system. These foods contain inulin and other non-digestible fibres that serve as fuel for the gut microbiota, promoting their growth and activity. Incorporating prebiotic-rich foods into your diet not only fosters a robust gut microbiome but also aids in digestion, enhances immune function, and may indirectly support improved sexual health through the maintenance of a healthy gut-brain axis.
3. Boost Fibre Intake: Over the past few centuries, the drop in fibre consumption has coincided with an increase in high-fat, high-salt diets. Fibre is essential for gut health as it fuels the gut microbiome, maintaining a diverse and healthy gut environment. Good sources include vegetables like asparagus and leeks, legumes such as chickpeas and lentils, and whole grains like barley and oats. Aim for 30g of fibre per day, a target that can be met with foods like rye bread, chickpeas, and asparagus. 
4. Include Omega-3 Fatty Acids: Incorporating omega-3 fatty acids into your diet is essential as these nutrients play a significant role in maintaining overall health, particularly by reducing inflammation. Omega-3s are primarily found in fatty fish such as salmon, mackerel, sardines, and trout, which are rich sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These long-chain omega-3 fatty acids are known for their potent anti-inflammatory effects, which can benefit cardiovascular health by reducing blood pressure and lowering the risk of heart disease. Additionally, omega-3s contribute to brain health, potentially improving cognitive function and mood regulation. By helping to manage inflammation and supporting optimal blood flow, omega-3 fatty acids may also enhance sexual health and function. To ensure an adequate intake, aim to include two servings of fatty fish in your weekly meal plan or consider supplements like fish oil capsules, after consulting with a healthcare professional to tailor the right dosage to your needs. 
5. Avoid Highly Processed Foods: Reduce the intake of ultra-processed foods, as they can disrupt the gut microbiome and lead to inflammation. These foods, such as processed meats, sugary drinks, and snacks, are convenient and inexpensive, yet their low nutritional value and high additive content can negatively impact gut health. In New Zealand, the Heart Foundation’s Healthy Heart guidelines emphasise the importance of consuming minimally processed foods for better health outcomes. Aim to choose fresh, whole ingredients over highly processed options to support your gut and overall well-being. 
6. Stay Hydrated: Drinking sufficient water is essential for maintaining gut health in several ways. Firstly, it softens stools and aids their movement through the digestive tract, reducing constipation and minimising the re-absorption of toxic substances. Secondly, water facilitates digestion by creating an optimal environment for acids and enzymes to break down food into nutrients. Additionally, water helps in reducing gut inflammation; insufficient hydration can cause friction from hard food substances, leading to inflammation over time. Lastly, by reducing inflammation, adequate water intake can prevent harmful substances from leaking out of the gut and impacting the immune system. Ensure you consume the recommended daily fluid intake according to your age and lifestyle. 
7. Eat Polyphenol-Rich Foods: Polyphenols, the components of plants, might be beneficial to the gut microbiome. Most dietary polyphenols are difficult to digest and remain undigested in the small intestine. These are then bio-transformed by colonic microbiota into different metabolite forms. This transformation process might promote the production of probiotics, helping the good microorganisms in the gut to grow while inhibiting the growth of bad microorganisms, thus maintaining a healthy gut. Foods naturally high in polyphenols include berries (e.g., blueberries: 535 milligrams in a 50 g serving), herbs and spices (e.g., garlic: 190 milligrams in a 10 g serving), nuts (e.g., chestnuts: 612 milligrams in a 50 g serving), and vegetables (e.g., spinach: 40 milligrams in a 50 g serving). While there are no specific recommendations for polyphenol intake, a 2021 study suggested that consuming around 1-2 grams of polyphenols each day is associated with chronic disease prevention. 

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides the necessary nutrients for overall health and sexual function. Studies have shown that Mediterranean-style diets, in particular, may have benefits for sexual health. 

Want to create a gut-healthy diet plan to boost sexual function? Schedule a Nutrition Consultation with our dietitian.