With Valentine’s week in full swing, we are turning our attention into arguably one of the most fascinating connections out there, the gut-libido connection. Yes, you heard us right! Could your gut health be to blame for feeling out of sorts when it comes to being intimate? We have spoken to registered nutritionist Clarissa Lenherr to understand this connection and learn how to increase libido naturally, making sure you have the best Valentine’s Day possible!
Most people think of hormones, stress, and lifestyle choices when it comes to libido, but there’s one key player that often gets overlooked - your gut health. The gut is known as the “second brain” for good reason; it has a huge influence on mood, hormone balance, and energy levels, all of which affect your sex drive. When your gut is thriving, you’ll likely feel more energised, confident, and ready for intimacy. But if your gut is out of balance, you might experience low libido, fatigue, bloating, and even hormonal imbalances that can put a damper on your desire.
Your gut microbiome is home to trillions of bacteria that help keep your body functioning properly. These microbes don’t just influence digestion, they play a major role in regulating key hormones like oestrogen, testosterone, and cortisol. When your gut bacteria are out of balance, hormone levels can shift, leading to decreased libido, stress overload, and even inflammation that impacts your overall wellbeing.
Hormones play a crucial role in sexual health. The gut microbiome assists in metabolising and regulating hormones like oestrogen. Within the gut, a collection of bacteria known as the estrobolome plays a key role in breaking down and recycling oestrogen. When the estrobolome is in balance, it ensures optimal levels of circulating oestrogen, preventing both oestrogen dominance (which can reduce libido and lead to symptoms like fatigue and weight gain) and oestrogen deficiency (which can contribute to vaginal dryness and low desire). Disruptions to gut health can impair estrobolome function, leading to hormone imbalances that may negatively impact libido.
Most people don’t realise that around 95% of your serotonin, the feel-good neurotransmitter, is produced in your gut. Dopamine, which plays a big role in pleasure and motivation, is also closely linked to gut health. If your gut is struggling, it may lead to low mood which directly impacts libido. A happy gut means a better mood, and a better mood means a stronger sex drive.
Your gut doesn’t just impact how you feel internally, it also affects how you feel in your own skin. Poor gut health can lead to bloating and leave you feeling gassy, all of which can make you feel less confident. When you’re feeling sluggish or uncomfortable in your body, intimacy can feel like a chore rather than a joy. Supporting your gut means improving digestion, reducing bloating, and feeling more comfortable and confident in yourself.
Incorporate fibre rich foods like garlic, onions, leeks, and bananas (prebiotics) along with fermented foods such as sauerkraut, kimchi and Biomel gut health shots to support a balanced microbiome.
Excess sugar and ultra-processed foods aren’t great for our microbiome and for some can trigger digestive upset or symptoms. Prioritise whole foods over ultra-processed foods, and incorporate natural sources of sugar from fruit. Dates with 70% plus dark chocolate are a great dessert for romantic nights.
A varied diet with different plant-based foods can help nourish different strains of beneficial gut bacteria, improving gut diversity. Spices, herbs, teas as well as fruits, veggies, pulses, nuts and seeds all count.
Chronic stress alters gut bacteria and increases cortisol, potentially negatively impacting libido. A hard one to manage, I know, but consider incorporating some mindfulness, meditation, and breathwork to help calm your nervous system and your gut. If you are finding it hard to switch off during that special moment, a few deep breaths and writing down your worries in a notepad can help.
Proper hydration is key for everything! Make sure you are aiming for 1.5 to 2 litres of water every day – this helps keep you energised and on point but also helps with your digestion and keeping you regular!
If you want to feel your best for a romantic evening, focus on foods and habits that soothe the gut and prevent bloating.
Your gut health is the foundation of your overall wellbeing, and that includes your libido! By supporting your microbiome with the right foods and managing stress, you can boost your sex drive, confidence, and energy levels naturally. If your libido has been feeling off, start with your gut, it could be the missing piece to feeling your best inside and outside the bedroom.
*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.
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