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The Fertily Plate
Taking care of your intestinal microbiota
In episode 6, Laura explains to us why the microbiota is key in preconception and how to take care of it on a daily basis.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
The intestinal microbiota and fertility
The intestinal microbiota is the set of microorganisms (bacteria, yeasts, fungi...) that colonize our colon and large intestine.
It contains billions of bacteria essential for the proper functioning of our body.
By studying the microbiota, researchers confirmed the adage “Our belly is our second brain”, thanks to evidence of the link between intestines, body and brain.
But how does that work in practice?
- The bacteria in our microbiota communicate with our neurons;
- People who suffer from digestive disorders (such as Crohn's disease or irritable bowel syndrome) often also have anxiety disorders related to the intestinal microbiota;
- As part of the fertility, a balanced microbiota is gist to properly absorb the micronutrients needed for conception.
💡 Key figures
According to a meta-analysis published in 2025 in BMC Pregnancy and Childbirth, women undergoing IVF who received vaginal probiotic supplementation had a 37.5% clinical pregnancy rate, against 31.6% for those who did not receive one. Even if the difference is not yet statistically significant, this trend confirms the interest of take care of your microbiota in a design project.
When should you pay attention to your microbiota?
Everyone should take care of it, but it's especially important if I recognize myself in these situations:
- I feel stressed ;
- I'm taking weights ;
- I have a hard time finding my words or I feel Mental fog ;
- I feel in a state of Global depression.
How to support your microbiota?
Two main levers:
1. Prebiotics
These are the Dietary fibers that serve as food for the good bacteria in the microbiota.
💡 Foods rich in prebiotics : barley, oats, rye, Jerusalem artichoke, dried vegetables, legumes, dried vegetables, garlic, garlic, onion, leek, chicory, chicory, endive, dandelion, asparagus...
But also pasta, potatoes or sweet potatoes cooked and then cooled overnight in the refrigerator : this process recreates what is calledresistant starch.
👉 Starch is a complex carbohydrate that must be cooked to be eaten. Cooling it allows you to recreate the structure close to the initial structure of starch in order to consume it.
2. Probiotics
They are living bacteria naturally present in the microbiota, but which can also be provided through food.
💡 Foods rich in probiotics : yogurt, fermented cabbage (sauerkraut), kimchi, natto, kefir, kombucha, lacto-fermented vegetables.
👉 Laura advises to introduce them progressively if you're not used to it.
SCFAs (Short Chain Fatty Acids) have an impact on the microbiota.
They are considered to be health molecules par excellence, as they reduce inflammation, support immunity, and nourish colon cells.
The microbiota has an impact on your future baby
The baby's intestinal microbiota is beginning to form From birth (especially during vaginal delivery) and continues to develop thanks tosuckling.
🔎 Useful definitions
Resistant starch (AR) is a form of starch that is not digested in the small intestine. This starch, which reaches the large intestine intact, is considered, from a dietary point of view, to be a form of dietary fiber, of which it has some of the advantages.
Source: Wikipedia
Researchers believe that the gut microbiota plays a critical role in how fiber benefits health, mainly thanks to molecular messengers, short chain fatty acids (SCFAs). Today, researchers believe that the intestinal microbiota plays an essential role in the way fiber benefits health, mainly thanks to molecular messengers, short chain fatty acids (SCFAs).
Source: Gut Microbiota for Health
🎯 Actions concrètes
Succeed in integrating foods useful to the microbiota once a day:
- While eating, pasta, rice or potatoes cooked, cooled, or barely warmed up;
- By integrating fresh garlic or fresh onions into my various dishes;
- By adding a little bit of oats to my yogurt;
- By drinking half a glass of kefir from time to time;
- Eat rye bread from time to time;
- Add kimchi to my salad.
To check my microbiota with exams, it's only in cases where I have a specific health problem (such as Crohn's disease, irritable bowel syndrome or other bowel conditions).
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
The intestinal microbiota and fertility
The intestinal microbiota is the set of microorganisms (bacteria, yeasts, fungi...) that colonize our colon and large intestine.
It contains billions of bacteria essential for the proper functioning of our body.
By studying the microbiota, researchers confirmed the adage “Our belly is our second brain”, thanks to evidence of the link between intestines, body and brain.
But how does that work in practice?
- The bacteria in our microbiota communicate with our neurons;
- People who suffer from digestive disorders (such as Crohn's disease or irritable bowel syndrome) often also have anxiety disorders related to the intestinal microbiota;
- As part of the fertility, a balanced microbiota is gist to properly absorb the micronutrients needed for conception.
💡 Key figures
According to a meta-analysis published in 2025 in BMC Pregnancy and Childbirth, women undergoing IVF who received vaginal probiotic supplementation had a 37.5% clinical pregnancy rate, against 31.6% for those who did not receive one. Even if the difference is not yet statistically significant, this trend confirms the interest of take care of your microbiota in a design project.
When should you pay attention to your microbiota?
Everyone should take care of it, but it's especially important if I recognize myself in these situations:
- I feel stressed ;
- I'm taking weights ;
- I have a hard time finding my words or I feel Mental fog ;
- I feel in a state of Global depression.
How to support your microbiota?
Two main levers:
1. Prebiotics
These are the Dietary fibers that serve as food for the good bacteria in the microbiota.
💡 Foods rich in prebiotics : barley, oats, rye, Jerusalem artichoke, dried vegetables, legumes, dried vegetables, garlic, garlic, onion, leek, chicory, chicory, endive, dandelion, asparagus...
But also pasta, potatoes or sweet potatoes cooked and then cooled overnight in the refrigerator : this process recreates what is calledresistant starch.
👉 Starch is a complex carbohydrate that must be cooked to be eaten. Cooling it allows you to recreate the structure close to the initial structure of starch in order to consume it.
2. Probiotics
They are living bacteria naturally present in the microbiota, but which can also be provided through food.
💡 Foods rich in probiotics : yogurt, fermented cabbage (sauerkraut), kimchi, natto, kefir, kombucha, lacto-fermented vegetables.
👉 Laura advises to introduce them progressively if you're not used to it.
SCFAs (Short Chain Fatty Acids) have an impact on the microbiota.
They are considered to be health molecules par excellence, as they reduce inflammation, support immunity, and nourish colon cells.
The microbiota has an impact on your future baby
The baby's intestinal microbiota is beginning to form From birth (especially during vaginal delivery) and continues to develop thanks tosuckling.
🎯 Concrete actions
Succeed in integrating foods useful to the microbiota once a day:
- While eating, pasta, rice or potatoes cooked, cooled, or barely warmed up;
- By integrating fresh garlic or fresh onions into my various dishes;
- By adding a little bit of oats to my yogurt;
- By drinking half a glass of kefir from time to time;
- Eat rye bread from time to time;
- Add kimchi to my salad.
To check my microbiota with exams, it's only in cases where I have a specific health problem (such as Crohn's disease, irritable bowel syndrome or other bowel conditions).
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