Powerful Health Benefits of Probiotics, Fermented Foods & How To Get Them

Powerful Health Benefits of Probiotics, Fermented Foods & How To Get Them

by | Nov 27, 2023

Explore some of the most common fermented foods and the potential health benefits they bring. From enhancing gut health to uplifting your mood, these functional foods are more than just a culinary delight; they’re a natural powerhouse of probiotics and enzymes.

Dive in and discover how these unique foods can be a game-changer for your health and overall well-being.

What are Probiotics?

Probiotics are live microorganisms, mainly beneficial bacteria and yeast, that may provide health benefits when consumed in adequate amounts. These microorganisms are similar to the beneficial microbes that naturally reside in the human digestive system.

When ingested, probiotics can positively influence the balance of the gut microbiota, promoting digestive health and contributing to overall well-being. They are commonly found in fermented foods and dietary supplements.

Fermentation, a natural occurring process, involves the transformation of food with the help of beneficial microorganisms like bacteria, yeast, or fungi. These microbes feast on sugars and other compounds within the food, creating byproducts such as organic acids, gases, and alcohol.

This not only results in distinct and delicious flavors but also acts as a form of preservation, extending the shelf life of the food. What’s so interesting are the benefits of these functional foods. The fermentation process infuses the food with probiotics and digestive enzymes that can have many health benefits.

Quick Facts:

  • Probiotics: These are the beneficial bacteria introduced or generated during fermentation.
  • Enzymes: These are proteins that speed up chemical reactions, aiding in digestion.
  • Preservation: The acidic or alcoholic environment created by fermentation deters spoilage.

Potential Health Benefits of Fermented Foods

Gut Health

Your gut is not just a digestive organ; it’s a complex ecosystem packed with trillions of microbes. Probiotics found in fermented foods contribute to this ecosystem. Fermented foods benefit gut health by introducing probiotics, or beneficial bacteria, which contribute to a balanced gut microbiome.

These probiotics aid in digestion, nutrient absorption, and maintaining a healthy microbial ecosystem. They also out-compete harmful bacteria, maintaining a balanced gut microbiome, which is crucial for overall health.[3]

Immune Health

Probiotics and a healthy gut microbiome play a crucial role in supporting the immune system. The gut is a significant part of the body’s immune network, housing a large portion of immune cells.

Probiotics, which are beneficial bacteria found in fermented foods, help maintain a balanced and diverse gut microbiome. This balance is essential for the proper functioning of the immune system. Probiotics contribute to immune defense by:

Enhancing Gut Barrier Function: A healthy gut barrier prevents harmful substances, including pathogens, from entering the bloodstream. Probiotics contribute to maintaining the integrity of the gut lining, strengthening the barrier against invaders.[1]

Competing with Harmful Microbes: Probiotics compete with pathogenic (harmful) bacteria for space and resources in the gut. By outnumbering and outcompeting harmful microbes, probiotics help prevent infections.[2]

Modulating Immune Response: Probiotics can influence the activity of immune cells, helping to regulate the immune response. They promote a balanced immune reaction, preventing excessive inflammation and supporting a more effective defense against pathogens.[4]

Producing Antimicrobial Substances: Some probiotics produce substances with antimicrobial properties, inhibiting the growth of harmful bacteria and providing an additional layer of protection.[5]

Improving Antigen Presentation: Probiotics may enhance the presentation of antigens (substances that trigger an immune response) to immune cells, improving the immune system’s ability to recognize and respond to potential threats.[4]

Overall, a well-balanced gut microbiome, supported by probiotics, is vital for a robust and effective immune system.

Anti-Inflammatory Properties

Inflammation is a natural defense mechanism, but chronic inflammation can lead to various diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like arthritis and even heart disease.[3]

The anti-inflammatory properties of probiotics contribute to overall health by helping to manage inflammation in the body. Chronic inflammation is linked to various health conditions, and probiotics play a role in modulating the body’s inflammatory response. Here’s how the anti-inflammatory properties of probiotics can benefit your health:

  • Balancing the Immune System: Probiotics support a balanced immune system. By promoting a state of immune balance, they help prevent excessive inflammation that can lead to chronic diseases.

  • Regulating Inflammatory Responses: Probiotics interact with immune cells and other components of the immune system, helping to regulate and modulate inflammatory responses. This can be particularly beneficial for individuals dealing with conditions related to inflammation, such as arthritis.

  • Reducing Systemic Inflammation: Probiotics may help reduce systemic inflammation, which is inflammation that affects the entire body. By doing so, they contribute to a healthier internal environment.

  • Protecting Against Inflammatory Diseases: Chronic inflammation is a contributing factor to many diseases, including cardiovascular diseases, diabetes, and certain cancers. The anti-inflammatory effects of probiotics may help protect against the development of these inflammatory diseases.

It’s important to note that the specific mechanisms through which probiotics exert their anti-inflammatory effects can vary depending on the strains and the individual’s health condition. Including a variety of probiotic-rich foods or supplements in your diet may contribute to a more balanced and less inflammatory internal environment.

Regulate Blood Sugar

Research suggests that a balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.[7]

Probiotics, the beneficial bacteria that support gut health, may play a role in the regulation of blood sugar levels. Here’s how probiotics can contribute to better blood sugar control:

  • Fermentation of Dietary Fibers: Probiotics in the gut can ferment dietary fibers, producing short-chain fatty acids (SCFAs). SCFAs, such as butyrate, have been shown to enhance insulin sensitivity, which is crucial for the proper utilization of glucose.

  • Anti-Inflammatory Effects: Chronic inflammation is linked to insulin resistance and impaired glucose metabolism. Probiotics contribute to a less inflammatory environment in the gut and the body, potentially improving insulin sensitivity.

  • Influence on Enteroendocrine Cells: Probiotics may interact with enteroendocrine cells in the gut, affecting the secretion of hormones involved in appetite regulation and glucose metabolism. This interaction can contribute to better blood sugar control.

  • Metabolism of Bile Acids: Probiotics can influence the metabolism of bile acids, which play a role in fat digestion. This interaction may indirectly impact glucose metabolism and insulin sensitivity.

  • Production of Bioactive Substances: Some probiotics can produce bioactive substances, such as bioactive peptides, that may have insulin-like effects or help regulate glucose metabolism.

  • Influence on Gut Microbiota: Probiotics help maintain a balanced and diverse gut microbiota. A healthy gut microbiota is associated with improved metabolic health, including better blood sugar regulation.

While research suggests a potential link between probiotics and improved blood sugar control, individual responses may vary. Incorporating probiotic-rich foods or supplements into a balanced diet may be a supportive strategy for those looking to maintain healthy blood sugar levels.

However, individuals with diabetes or other health concerns should consult with healthcare professionals for personalized advice.

Mood Enhancer

The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.[6]

The connection between probiotics and mood enhancement is linked to the gut-brain axis, a bidirectional communication system between the gut and the brain. Here’s how probiotics may act as mood enhancers:

  • Neurotransmitter Production: The gut is home to a large portion of the body’s neurotransmitters, including serotonin, which plays a key role in mood regulation. Some probiotics, especially certain strains of Lactobacillus and Bifidobacterium, can influence the production and availability of neurotransmitters in the gut, potentially impacting mood.

  • Hormonal Regulation: Probiotics may influence the production and regulation of hormones, including those that impact mood. For example, the gut microbiota can interact with the hypothalamic-pituitary-adrenal (HPA) axis, which plays a role in stress response and mood regulation.

  • Short-Chain Fatty Acid Production: Probiotics can ferment dietary fibers to produce short-chain fatty acids (SCFAs). SCFAs may have a role in supporting the gut-brain axis and influencing neural function, potentially affecting mood.

  • GABA Production: Some probiotics have been shown to produce gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter with calming effects. Increased GABA levels may contribute to a more relaxed mood.

  • Vagus Nerve Stimulation: The vagus nerve, a major component of the parasympathetic nervous system, connects the gut and the brain. Probiotics may stimulate the vagus nerve, facilitating communication between the gut and the brain and potentially influencing mood.

Keep in mind, while there is evidence suggesting a connection between gut health, probiotics, and mood, individual responses may vary. Factors such as the specific strains of probiotics, overall gut health, and an individual’s existing mood conditions can influence the outcomes.

Incorporating probiotic-rich foods or supplements into a balanced diet may be a supportive strategy for those interested in promoting both gut and mental health.

However, individuals with mental health concerns should consult with healthcare professionals for personalized advice and treatment.

Types of Fermented Foods

If you’re new to the world of fermented foods, you’ve been missing out on lots of flavor and health benefits. Here are some popular options: [8]

  • Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
  • Sauerkraut: German for “sour cabbage.” Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria.
  • Yogurt: Fermented milk or dairy free products enriched with beneficial bacteria.
  • Kefir: A fermented milk drink, similar to yogurt but with a thinner consistency.
  • Tempeh: A fermented soy product that is a good source of complete protein.
  • Miso Paste: A Japanese seasoning made from fermented soybeans.
  • Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast.
  • Pickles: Fermented cucumbers in a brine of water, salt, and spices.

Simple Recipes with Fermented Foods

Kimchi Fried Rice

You’ll love this plant based kimchi fried rice that’s full of spiciness and flavor made with only 10 ingredients.

Plant-Based Yogurt Ranch Dip

This dairy free good-for-you vegan ranch veggie dip is one of my favorites. With just a few simple ingredients, it only takes 5 minutes to make.

Kombucha Vinaigrette

This super simple make at home Kombucha Vinaigrette adds a little zing to any salad.

Ingredients:

  • 1/4 cup kombucha (any flavor – we love raspberry]
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions:

  • In a jar with a lid, combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener.
  • Seal the jar and shake vigorously until well combined. [Use caution when opening.]
  • Season with salt and pepper to taste.
  • Enjoy with leafy greens or drizzle over your favorite plant-based protein for some zing.

Key Points To Remember

Incorporating fermented foods and probiotics into your diet is a proactive step toward nurturing your overall health and well-being. These nutritional powerhouses offer a multitude of benefits that extend beyond mere culinary delight.

Rich in probiotics, fermented foods play a pivotal role in maintaining a balanced and diverse gut microbiome, influencing digestion, nutrient absorption, and overall gut health. By including a variety of fermented foods in your diet, you not only savor unique flavors but also prioritize your overall well-being.

Are you looking for more guidance on improving your health with food? I’m here to help you meet your health goals. You can reach out to julie@corenutritionhw.com to schedule a consultation.

References:

  1. Tamang, J. P., Watanabe, K., & Holzapfel, W. H. (2016). Review: Diversity of Microorganisms in Global Fermented Foods and Beverages. Frontiers in Microbiology, 7, 377.
  2. Rezac, S., Kok, C. R., Heermann, M., & Hutkins, R. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology, 9, 1785.
  3. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514.
  4. Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925.
  5. Fijan S. Probiotics and Their Antimicrobial Effect. Microorganisms. 2023 Feb 19;11(2):528. doi: 10.3390/microorganisms11020528. PMID: 36838493; PMCID: PMC9963354.
  6. Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: Mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39–51.
  7. Tilg, H., & Moschen, A. R. (2014). Microbiota and diabetes: an evolving relationship. Gut, 63(9), 1513–1521. 
  8. Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., … & Ouwehand, A. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102.
Quick & Healthy Chickpea Wrap Recipe

Quick & Healthy Chickpea Wrap Recipe

by | Aug 7, 2023

Looking for a chickpea recipe that’s both quick and nutritious? Look no further than this Spicy Chickpea Wrap! Full of flavor and packed with plant-based protein, this satisfying meal is perfect for busy days when you need something wholesome in a hurry.

Start by preparing your chickpeas. Rinse and drain canned chickpeas, then toss them with your favorite spices. You could use a blend of cumin, paprika, and chili powder for a kick of heat or keep it simple by using a done for you blend of spices called Ole Bay Seasoning.

Next, assemble your wrap. Lay out a whole grain tortilla and layer it with crisp lettuce leaves, sliced cucumbers, and ripe avocado. Top it all off with your seasoned chickpeas and a drizzle of creamy tahini dressing or a delicious homemade dressing.

Now comes the fun part – rolling up your wrap! Fold in the sides, then roll it up tightly from the bottom. This not only keeps all the delicious ingredients contained but also makes it easier to eat on the go. Want it warm? Once you’ve rolled the wrap, place on a hot cast iron griddle and press a few minutes on each side.

Finally, enjoy your Spicy Chickpea Wrap! Whether you’re packing it for lunch or enjoying it for a quick dinner, you’ll love the bold flavors and nutritious ingredients packed into every bite.

Looking for more gut healthy chickpea recipes? Take a look at the oven roasted chickpeas recipe to make a delicious crunchy snack for home or on the go.

Oven Roasted Old Bay Chickpea Snack

Quick & Healthy Chickpea Wrap

Julie Pace, RDN
20 minute Chickpea Wraps made with simple, nutrient rich ingredients. Seasoned with Old Bay and filled with crunchy vegetables and a delicious homemade thousand island dressing. They're so easy to make and so delicious.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Lunch
Cuisine dairy free, plant-based, vegan
Servings 2

Ingredients
  

  • 1 15oz. chickpeas, canned drained, rinsed, and dried
  • 2-3 tbsp Old Bay Seasoning
  • 1 tbsp avocado oil
  • 1 small cucumber, diced
  • 1/2 medium red bell pepper, diced
  • 1/2 small red onion
  • 1 small avocado, diced peeled, pitted, diced
  • 4 pieces green leaf lettuce
  • 1/4 cup homemade thousand island dressing see notes
  • 2 large tortillas

Instructions
 

  • Preheat oven to 350 degrees. Line small baking pan with parchment paper. (Optional) You can skip the oven and sprinkle Old Bay Seasoning on rinsed chickpeas.
  • Add chickpeas to a small bowl, add 1 Tbsp avocado oil, add in Old Bay Seasoning. Toss chickpeas in mixture to coat. Spread chickpeas on baking pan and heat in oven for 10 minutes.
  • While chickpeas are roasting, make thousand island dressing. See notes for link to the recipe. Optional (can use your favorite ready made dressing to save time)
  • Remove chickpeas from oven.
  • Lay tortilla flat on plate. Add lettuce, chickpeas, cucumber, avocado, red onion, and red bell pepper. Top with 1-2 tbsp of vegan thousand island dressing. Fold and grill in a grill pan on each side until desired crispness.
  • Remove from grill pan and enjoy!

Notes

 
Link to Homemade Thousand Island Dressing
https://thevegan8.com/vegan-thousand-island-dressing-no-mayo/#wprm-recipe-container-37466I 
Keyword chickpea, chickpea wrap
20 Minute Asian Stir Fry

20 Minute Asian Stir Fry

by | Jul 15, 2023

Are you craving a delicious Asian-inspired dish that can be on your table in no time? If so, you’ll love this flavorful 20-minute asian stir-fry recipe. This quick and easy dish features a nutrient-rich combination of tender noodles, crisp colorful vegetables, and a savory sauce that your taste buds will love. Get ready to impress your family and friends with this easy-to-make, restaurant-quality meal that is sure to become a favorite in your recipe collection.

Ingredients You’ll Need:

  • RIce Noodles
  • Broccoli Florets
  • Red Bel Pepper
  • Red Onions (Optional)
  • Green Onions
  • Garlic
  • Edamame ( or your favorite protein)
  • White Button Mushrooms
  • Soy Sauce
  • Fresh ginger
  • Cornstarc
  • Sesame Oil
  • Maple Syrup
  • Light Brown Sugar, organic

Why You’ll Love This Recipe:

In just 20 minutes, you will have created a sensational stir-fry bursting with flavors and textures. The tender rice noodles, crisp vegetables, and savory sauce come together to deliver a takeout experience at a homemade price. Whether you’re needing a quick weeknight meal or hosting a gathering, this 20 minute Asian stir fry recipe is one everyone will love.

Let’s get cooking!

Feel free to customize this recipe by swapping out the veggies for your personal favorites, or choose a different protein that suits your taste buds. The beauty of this dish lies in its flexibility, allowing you to tailor it to your preferences and experiment with various ingredient combinations.

20 Minute Asian Stir Fry

Julie Pace, RDN
Try this flavorful 20 minute Asian stir fry recipe for a quick and easy lunch or dinner. It's packed with colorful, fresh, nutrient rich vegetables and protein-rich edamame making it a nourishing and satisfying meal.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine Asian
Servings 4

Ingredients
  

Sauce

  • 1 cup water
  • 1/4 cup light brown sugar organic
  • 1/2 cup soy sauce, low sodium
  • 1 tsp maple syrup
  • 1 tsp sesame oil
  • 1 tbsp fresh garlic, minced
  • 1/2 tsp fresh ginger, minced, optional

To thicken sauce:

  • 2 tbsp cornstarch
  • 1/4 cup cold water

Stir Fry

  • 6 ounces rice noodles, uncooked
  • 1 tbsp sesame oil
  • 4 stalks green onions, chopped
  • 2 cups broccoli florets
  • 1 cup red bell peppers, sliced
  • 3 cloves fresh garlic, minced
  • 8 ounces white button mushrooms, sliced
  • 1/2 cup red onion, diced
  • 12 ounce edamame, shelled frozen, organic

Instructions
 

Stir Fry

  • In a wok or skillet, heat sesame oil. Add in broccoli, red bell pepper, green onions, garlic, mushrooms, and red onion. Stir fry for about 5 minutes or until tender.
  • While vegetables are cooking, cook the noodles and edamame according to package directions. Then set aside.

Sauce

  • In a medium saucepan whisk together water, sesame oil, brown sugar, soy sauce, maple syrup, ginger and garlic.
  • In a small bowl, whisk together cornstarch and cold water then set aside.
  • Bring ingredients in saucepan to a boil then simmer.
  • Add in the cornstarch/water mixture, whisk slowly and continuously to combine. Let simmer until sauce starts to thicken.
  • Remove from heat when desired thickness is reached. Set aside.
  • Combine the cooked noodles and edamame to skillet with vegetables. Pour over sauce and toss well until evenly coated.
  • Plate and enjoy!
Keyword Healthy Recipes, noodles, Quick and Easy, vegan
Vegan Cinnamon Streusel Coffee Cake Recipe

Vegan Cinnamon Streusel Coffee Cake Recipe

by | Apr 12, 2023

Indulge in the warm, comforting flavors of this delicious vegan cinnamon streusel coffee cake recipe. Made with plant-based ingredients, this coffee cake features a moist and tender crumb, perfectly spiced with cinnamon and other aromatic flavors. The crunchy streusel topping adds a delightful textural contrast that will keep you coming back for more. Whether you’re starting your day with a cup of coffee or tea, hosting a brunch with friends, or treating yourself to a comforting afternoon snack, this cinnamon streusel coffee cake is the perfect choice.

Not only is this recipe delicious, but it is also versatile and customizable. It can be easily adapted to suit different nutritional needs or personal preferences, such as making it gluten-free, or adding your favorite fruit or nuts.

With its classic and comforting associations, this cinnamon streusel coffee cake is not just a delicious treat, but a moment of indulgence and relaxation. Make it for your loved ones, impress your guests, or treat yourself to a moment of pure bliss. Once you try this cinnamon coffee cake, you’ll be making it again and again. Give this recipe a try and treat yourself to a slice of heavenly delight.

Ingredients You’ll Need:

  • Non-dairy milk – An unsweetened plant based milk works great with this recipe. By mixing it with a tablespoon of vinegar, it will help the cake rise since there are no eggs in this recipe.
  • Sugar– While you can use organic cane sugar for this recipe. I used maple sugar for a richer flavor. A light brown sugar is perfect for the cinnamon for making the cinnamon sugar filling and vegan streusel.
  • Oil– It’s best to use a neutral light tasting oil. I personally like using avocado oil. You can use melted butter or coconut oil, if you like a touch of coco-nutty flavor in the cake.
  • Flour– I recommend unbleached all-purpose flour for a light and fluffy texture. Using whole wheat flour will give the cake a more dense texture.
  • Cinnamon– This is the key ingredient in this recipe. I prefer using Ceylon cinnamon over Cassia, However, Cassia is more widely available in most grocery stores. Don’t skimp on the cinnamon. Adjust amounts to your liking.

Ideas for Serving

Coffee cakes can be enjoyed in various settings, making them a versatile treat. They are perfect for breakfast, brunch, afternoon tea, or as a dessert. They can be served warm or at room temperature, making them convenient for gatherings or as a treat to enjoy with a cup of coffee or tea.

How to Store

Store cake in an air-tight container at room temperature for 2-3 days. You can store in the refrigerator for up to 7 days.

Cinnamon Streusel Coffee Cake

Julie Pace, RDN
Indulge in the perfect balance of warmth and sweetness with this vegan cinnamon streusel coffee cake. The moist cake is made with wholesome plant-based ingredients, making it suitable for those who follow a vegan diet. The cake is generously spiced with fragrant cinnamon, infusing every bite with its comforting aroma.
The highlight of this coffee cake is the delicious crunchy streusel topping. Made with a combination of vegan butter, brown sugar, and a dash of cinnamon, it creates a crumbly and crispy texture that adds an extra layer of decadence to the cake.
Whether you enjoy it as a breakfast treat with your morning cup of coffee or as a dessert for a special occasion, this vegan cinnamon streusel coffee cake is sure to please.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Course Breakfast, Dessert
Cuisine American
Servings 9

Ingredients
  

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1 Tbsp apple cider vinegar
  • 1/2 cup maple sugar or sugar of choice
  • 1/3 cup avocado oil
  • 2 tsp vanilla extract
  • 2 cups unbleached all-purpose flour
  • 1 Tbsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Cinnamon Sugar Filling

  • 1/4 cup light brown sugar, organic
  • 1 Tbsp cinnamon

Streusel Topping

  • 1/4 cup unbleached all-purpose flour
  • 1/4 cup vegan butter
  • 1/4 cup light brown sugar, organic
  • 1 Tbsp cinnamon

Instructions
 

  • Preheat oven to 350 degrees.
  • in a small bowl, combine almond milk with apple cider vinegar. Stir to combine then set aside.
  • In a mixing bowl, blend together flour, baking powder, baking soda, and salt.
  • In a separate bowl, add maple sugar, oil, vanilla extract and milk mixture. Stir until well combine. Add the wet ingredients to the dry ingredients and stir until dough forms.
  • Add parchment paper or grease 9×5 loaf pan. Spread half the dough into the bottom of pan. Sprinkle on brown sugar and cinnamon mixture. Then add the remaining dough mixture to pan.
  • To make streusel, use a separate bowl and add flour, brown sugar, and cinnamon. Cut in the butter to the mixture. Once combined, sprinkle evenly and press into top of dough.
  • Bake for 40-45 minutes or until when toothpick is inserted and comes out clean.
  • Remove from oven and let cool before slicing.
Keyword cinnamon streusel coffee cake, coffee cake recipe
Best Foods and Nutrients to Boost Fertility

Best Foods and Nutrients to Boost Fertility

by | Mar 26, 2023

Are you struggling to conceive and wondering if nutrition could be the missing link? You’re not alone. About 15-25 percent of couples experience difficulties achieving pregnancy after a year of trying. But here’s some good news: research suggests that nutrition can play a key role in improving fertility for both women and men.

By making some simple dietary changes, you could increase your chances of conception. In this blog post, we’ll explore the foods and nutrients that can help boost fertility and those that may hinder it, starting with the overall dietary pattern. So, grab a healthy snack and let’s dive in!

The Importance of an Anti-Inflammatory Diet To Boost Fertility

Bowls of Anti-Inflammatory Foods including Berries, Fruits, Oatmeal

Research has shown that maintaining a nutrient-rich, anti-inflammatory dietary pattern is associated with higher fertility in both women and men. Inflammation can negatively impact fertility by disrupting ovulation and menstrual cycles in women and reducing sperm quality and quantity in men.

Individuals who consume inflammatory diets high in fast foods and sugary drinks, and low in fruits and vegetables may experience longer periods of time to achieve pregnancy. On the other hand, those who follow anti-inflammatory diets like the Mediterranean, Prudent, Nordic, and Okinawan diets, have been linked with greater chances of successful pregnancies, whether or not they use fertility treatments.

Anti-inflammatory diets are rich in fruits, vegetables, legumes, whole grains, and lean proteins, and may also include fish, nuts, seeds, olive or canola oil, and soy-based foods. Dairy products, red or processed meats, and sweets are consumed in smaller amounts or none at all.

Anti-inflammatory diets are high in unsaturated and omega-3 fats, fiber, vitamins, and minerals, and low in sugars, refined carbohydrates, and saturated and trans fats. By prioritizing an anti-inflammatory diet, individuals can take important steps towards improving their fertility and overall health.

Foods and Nutrients that may Boost Fertility in Women

Incorporating specific foods and nutrients into a nutrient-rich, anti-inflammatory diet may potentially boost fertility in both women and men. One important recommendation is to consume seafood or seafood alternatives (if vegan or plant-based) like algae-based Omega-3 supplements, chia seeds, flax seeds, and walnuts.

Essential Fatty Acids

Bowls of Flaxseeds and Chia Seeds
Chia Seeds and Flaxseeds

There is evidence that omega-3 fatty acids, particularly DHA and EPA, may play a role in improving fertility in both men and women.

Studies have shown that omega-3 fatty acids can improve sperm count, motility, and morphology in men, as well as increase the production of cervical mucus and improve hormonal balance in women. Omega-3s may also improve the quality of eggs in women undergoing fertility treatments.

Additionally, omega-3s have been linked to lower levels of inflammation in the body, which is important for optimal fertility as chronic inflammation can negatively impact reproductive health.

However, more research is needed to fully understand the impact of omega-3s on fertility, and it is always recommended to speak with a healthcare provider before making any significant dietary changes or starting new supplements.

Studies have shown that consuming seafood may increase the chances of getting pregnant, but not all seafood is created equal. For an alternative to seafood, plant-based sources of Omega-3 such as algae-based supplements, chia seeds, flax seeds, and walnuts can provide similar benefits.

Vitamin B-12

Another key nutrient for fertility is Vitamin B12, which is found primarily in animal products. Those who eat a vegan diet should make sure to supplement with Vitamin B12, or consume B12 fortified foods, such as plant-based milks, breakfast cereals, and nutritional yeast.

For women undergoing assisted reproductive technology (ART), having adequate levels of Vitamin B12 may increase the chances of a successful pregnancy. Studies have shown that higher levels of Vitamin B12 in the body are associated with better pregnancy outcomes, while lower levels of the nutrient can lead to infertility and miscarriage.

Vitamin B12 supplements can also benefit male fertility by improving sperm count, motility, and protecting sperm cells from DNA damage. This essential nutrient is crucial for the production of healthy red blood cells and DNA synthesis, which are essential for fetal development.

To meet the recommended daily intake of Vitamin B12, adults should aim for 2.4 mcg per day. Pregnant women require slightly more at 2.6 mcg, and breastfeeding mothers should aim for 2.8 mcg. Vitamin B12 is naturally present in animal-based foods such as meat, poultry, fish, eggs, and dairy products. For those following a vegan or vegetarian diet, Vitamin B12 fortified foods like breakfast cereals, plant-based milk, and nutritional yeast can provide a good source of the nutrient.

Additionally, taking Vitamin B12 supplements may be an effective way to increase levels of this important nutrient, as the body is able to absorb more Vitamin B12 from supplements than from food alone. Incorporating sufficient levels of Vitamin B12 into a balanced, healthy diet can help improve fertility outcomes for both women and men undergoing ART.

Folic Acid Supplementation

Folic acid, also known as Vitamin B9, is important before and during pregnancy to reduce the risk of neurological problems in the developing baby, such as spina bifida. It may also help women have more regular ovulation and get pregnant sooner. Folic acid aids in DNA and RNA synthesis, which is crucial for optimal reproduction. Consult with your healthcare provider or personal dietitian to determine the appropriate dosage of folic acid for you.

Soy Isoflavones

Bowl of Edamame

A Harvard study found that folic acid and soy isoflavones can have positive effects on women trying to conceive. Studies have shown that soy isoflavones, plant-based compounds that act like estrogen, may have a positive impact on fertility. In fact, women who consume soy or isoflavone supplements may have a higher chance of successful pregnancies, especially when undergoing fertility treatments. While initial animal studies suggested possible harmful effects, most studies in humans have not found any negative impact of soy on fertility. As such, incorporating soy-based foods into your diet or taking soy supplements may be a helpful addition to your fertility regimen.

Foods and Nutrients that May Improve Men’s Fertility

There is evidence that certain foods and supplements can improve a man’s fertility. Studies have shown that consuming a nutrient-dense diet that is high in fruits, vegetables, whole grains, legumes, and lean proteins like poultry and seafood can improve sperm quality and quantity. Additionally, certain nutrients like Vitamin B12, Vitamin C, Vitamin E, beta-carotene, selenium, and zinc have been linked to higher quality semen.

Antioxidant supplements have also been shown to improve semen quality by reducing DNA damage and increasing motility. It’s important to note that individual results may vary and it’s always best to consult with a healthcare professional before starting any new supplement regimen.

Antioxidant supplements may improve sperm quality. Studies suggest that low levels of antioxidants in men can result in negative impacts on sperm such as DNA damage, membrane damage, and reduced motility. Vitamins C and E, beta-carotene, folic acid, coenzyme Q10, and the essential minerals selenium and zinc are known for their antioxidant properties.

However, excessive amounts of antioxidants can be harmful, and it’s best to consult with a healthcare provider to determine a supplementation protocol tailored to your health needs and goals.

Strategies to Boost Fertility

Eliminate Intake of Artificial Trans Fats

Cheeseburger, Fries and Coca Cola

It’s recommended to reduce intake of both trans fats and sugar-sweetened beverages, which may negatively impact fertility. Research suggests that a higher intake of trans fats can lead to a higher risk of ovulatory infertility, while sugary beverages can cause insulin resistance and disrupt menstrual cycles.

Reducing intake of trans fats may improve fertility, according to Harvard researchers. Trans fats are naturally found in dairy and meat from ruminant animals and in partially hydrogenated oils. However, artificial trans fats are being phased out of the U.S. food supply due to their harmful effects on heart health. While dairy products containing trans fats do not seem to negatively affect female fertility, a healthy vegan or mostly plant-based diet can easily eliminate the consumption of trans fats.

Eliminate Added Sugars and Energy Drinks

Variety of Energy Drinks

Sugar-sweetened beverages like soda and energy drinks may lower fertility in both men and women, according to several studies. Consuming as few as seven drinks per week can have an impact. However, diet sodas and fruit juice do not seem to have the same effect. One possible explanation for this link is that sugar can interfere with women’s reproductive hormones, ovulation, and egg maturation, while in men, it may lead to lower sperm concentration. However, I recommend avoiding artificial sweeteners due to their potential negative impact on the gut microbiome. Studies show that the mother’s microbiome influences the baby’s microbiome.

Overall, Add More Plants on Your Plate to Boost Fertility

A plate of Vegetable Wraps with Dip

Eating a diet rich in plants can have several benefits for fertility. Here are some ways eating more plants can boost fertility:

  • Improving Hormonal Balance: Plant-based foods are rich in vitamins, minerals, and antioxidants, which help balance hormones that are crucial for fertility. For example, foods rich in Vitamin C, such as leafy greens and citrus fruits, can boost progesterone production and support the menstrual cycle.
  • Reducing Inflammation: Chronic inflammation can negatively impact fertility by damaging reproductive organs. Plant-based foods are rich in anti-inflammatory compounds that can reduce inflammation and improve fertility.
  • Supporting Ovulation: Plant-based foods are a good source of complex carbohydrates and fiber that can help regulate blood sugar levels, which is essential for healthy ovulation. Studies have shown that a diet rich in whole grains, fruits, and vegetables can improve ovulatory function.
  • Boosting Sperm Health: Plant-based diets are high in antioxidants and phytochemicals that can improve sperm health. For example, foods rich in folate, such as leafy greens, can boost sperm motility.
  • Reducing Exposure to Toxins: Plant-based diets are typically lower in toxins, such as pesticides and heavy metals, that can negatively impact fertility. By reducing exposure to these toxins, plant-based diets can improve reproductive health.

Overall, incorporating more plants into your diet can improve fertility by supporting hormonal balance, reducing inflammation, supporting ovulation, boosting sperm health, and reducing exposure to toxins.

To Sum It Up

It can be challenging to deal with fertility issues, but research shows that nutrition can be helpful for both men and women. A diet that is high in nutrient-dense, anti-inflammatory foods such as fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats are some of the best foods and nutrients to boost fertility.

If you need help planning and making nutritious changes to your meals and supplement regimen to boost your fertility, schedule an appointment with me for a personalized plan, I would love to help.