“Bacteria” is one of the last words to come to mind when we talk about sex. It’s met with raised eyebrows or whipping out hand sanitizer. Believe it or not, our gut bacteria are deeply intertwined with sexual health and desire. How? Below, we’ll explore the gut microbiome, sex, the gut-sex connection and four tips on how to navigate your unique situation.
What is the Gut Microbiome?
We’re like planets harboring a multitude of ecosystems. Each microbiome is similar to an ecosystem with its own native species. The initial members of our gut microbiome come from our mothers’ vaginal canal or breastfeeding. Afterwards, it’s molded by our diets and environments.
Like natural environments, there are bacterial species that thrive in certain areas, and not in others. Some strains are problem-free in one place, while those same strains wreak havoc on different parts of our body. For example, fecal bacteria are safe in the anus, but problematic in the eye.
What Defines a Healthy Gut?
At some point in our lives, most of us are told it’s important to have a healthy gut. What does that actually mean? The qualities of a healthy gut include:
Bacterial diversity
A colon pH between 5.5-7
A predominance of bacteria in healthy states versus diseased
Absence of GI disorders
Diversity in bacterial strains and functions
Gas production
Low inflammation
Long-term resilience to disruptions
Indicators of a Healthy Gut
We need medical testing to determine everything listed above, but that’s not always readily available. How can we keep track of our gut health on a regular basis? Let’s prevent signs of an unhealthy gut by being proactive! Pay attention to these five signs of health:
Regular bowel movements
Sausage-shaped stools with smooth textures that sink to the bottom of the toilet bowel
An average of 28 hours for our food to be digested and expelled
No discomfort nor straining during bowel movements
Absence of bloating, persistent pain or nausea, unusual amount of weight loss, and excessive gas
Why Does Gut Health Matter?
Our gut microbiome has far reaching impacts on our physical and mental health. The processes affected by our microbiome include:
Digestion
Immunity
Reproduction
Mental health
Allergies
Weight gain and loss
Circadian rhythm
Sexual Health and Sexuality
What is sexual health? Sexual health starts with body literacy as it relates to the reproductive system. To observe our bodily patterns, learn about what they mean for us, and use that understanding to make informed decisions.
It’s the ability to recognize the pros and cons of sexual activity, understand safe sex best practices, and know how to access available sexual health resources. Sexual health is closely intertwined with physical and mental health.
It also includes experiencing pleasure and satisfaction with ourselves and others. Respecting each other’s boundaries and genuine consent are of the utmost importance.
Sexuality extends beyond sexual behaviors and biological processes. It encompasses our feelings, thoughts, and attractions towards others. Although we can’t help our sexuality, our sexual expression can be impacted by social norms. As we cultivate self-awareness, how we experience our sexuality can change across our lifespans.
What Defines Healthy Sexual Desire?
Have you wondered about how to increase sexual desire, or how to decrease it? Is your baseline even “abnormal” to begin with?
Healthy sexual desire varies from person to person. Some people have high libidos, while others are asexual. Some only need a picture of an attractive person to feel aroused, while others require deeper connection. Many sit somewhere in the middle of these spectrums. Our sexual desire depends on the combined effects of our physical bodies, cultures, and experiences.
Speaking of cultures and experiences, it’s worth reflecting on how outside factors affect your perception of healthy sexual desire. Were you able to explore your sexuality at your own pace with loving partners? Do you have a history of sexual abuse or harassment? Does your culture repress sexual expression, or is it hypersexual? What do stereotypes of your gender, ethnicity, class, race, age, and other demographics imply? Do those assumptions impact you, or are you immune?
How we perceive healthy sexual desire is the result of both our inherent qualities and how we’re impacted by others. Regardless of our personal conclusions, we must try our best to remain judgment-free and self-compassionate.
Does the Gut Microbiome Impact Sexual Satisfaction?
Although our microbiome impacts sexual desire, it does not affect sexual satisfaction. Having ample desire doesn’t mean we’ll be satisfied with our experience. Mental and emotional states, physical comfort, open communication, and other relationship tips for intimacy are better predictors of sexual satisfaction.
Potential exceptions to this rule are people who experience physically uncomfortable GI ailments, like Crohn's Disease or Irritable Bowel Syndrome. Gut microbiome imbalances play starring roles in these processes, so hypothetically, sexual satisfaction may be decreased during flare ups.
The Gut-Sex Connection
A fulfilling sex life requires a stable reproductive system, which often needs a happy gut. Regardless of gender, gut microbiome diversity is linked to healthy estrogen and testosterone regulation, hormones important to reproductive health and arousal. Another perk of a healthy gut is that it increases fertility in both women and men. Whether we choose to remain childfree or become a parent, fertility is a sign of health for everyone.
Serotonin is a hormone responsible for various bodily functions, including its impact on our sexual desire. Approximately 90% of our serotonin is produced in our gut! In general, activating serotonin decreases sexual desire while inhibiting serotonin increases it. It’s like the domino effect: the state of our gut directs our serotonin levels, thus impacting our sexual function and desire. Imbalances in our gut microbiome and serotonin levels can lead to sexual disturbances.
Let’s Talk About the Ladies
The benefits of gut microbiome diversity is about more than the variety in itself, but the specific strains that make up that diversity. An abundance of Ruminococcaceae has been linked with increased sexual desire in women, while increased Bifidobacterium Lactobacillus is connected to a lack of sexual desire.
Gut microbiome imbalances, also called dysbiosis, lead to chronic low-grade inflammation that plays a role in the development of endometriosis, polycystic ovary syndrome, infertility, and other reproductive issues. Dysbiosis makes it difficult for the body to absorb vitamins, minerals, and other nutrients. Expecting mothers rely on adequate levels of vitamins and minerals to maintain their own stores as the fetus takes nutrients from their bodies on top of providing a welcoming environment for healthy fetal development.
Gut microbes metabolize estrogen, and produce other hormones required for the female reproductive system, like progesterone and follicle stimulating hormone. They also influence uterine and vaginal microbiomes. Some of the vagina’s dominant microbes, like variations of Lactobacillus, originate from the gut microbiome. Gut microbe imbalances can lead to uterine and vaginal dysbiosis.
Men and Their Microbiome
Gut bacteria help produce sperm and testosterone, and impact sperm quality. In healthy men, higher testosterone levels correlate with the presence of Ruminococcus, Acinetobacter, and a diverse microbiome. Certain gut bacteria strains are linked to increased sperm motility, production, stability, and energy supply.
Low gut microbe diversity is related to erectile dysfunction and insufficient testosterone. It also increases infertility, disrupts sperm production, and can lead to testicular damage.
Dysbiosis is linked to decreased sperm viability. The gut microbiome helps regulate testicular function, which is one of the reasons why studies show that probiotics are a promising option for infertility treatments.
The testicular microbiome mirrors the gut microbiome. Changes to the gut microbiome lead to similar changes in the testicular equivalent. Although there isn’t a direct link between them, their striking similarities imply a connection that may be clarified with further research.
What About Intersex and Trans People?
Sadly, there isn’t enough research on the microbiomes of intersex people to discuss in this article. On the other hand, there’s burgeoning research on gut microbiome changes in transgender people undergoing gender-affirming hormonal therapy (GAHT). Studies show that GAHT causes our gut microbiomes to align with common bacteria in our desired sex.
For example, the microbiome of an individual who was assigned female at birth (AFAB) taking synthetic testosterone to develop physical qualities typical of people assigned male at birth (AMAB) will become more like that of AMAB people. The microbiomes of AMAB people transitioning towards AFAB physical qualities experience a corresponding change. We need more research to understand the ripple effects of these microbiome shifts.
Our Sexual Partners
People exchange genital bacteria that alter their personal microbiomes during unprotected sexual encounters. Since our genitals are impacted by our guts, it’s safe to say we’re also getting a dose of their gut microbiomes too. There’s no known reason why some bacteria are exchanged versus others. It seems to be random, but future studies may say otherwise.
Some people will view this as no more than a fun fact. For others, especially those with sensitive microbiomes, it’s useful information that may impact our partner preferences.
Four Ways to Explore Your Unique Gut-Sex Connection
These suggestions aren’t exhaustive, but a great starting point. If possible, consider reaching out to healthcare practitioners for guidance.
Take a Holistic Approach
The factors impacting sexual health and desire are multifaceted, so addressing potential gut imbalances will likely only be a piece of the puzzle. Other aspects to consider include:
Mental and emotional wellbeing
Communication
STI status
Diet
Past trauma
Social norms
Cultural influences
Genetics
Pay Attention to Patterns
Track your emotions, diet, probiotic intake, sexual partners, and other relevant habits. Do you notice a pattern in your partner(s) diet? Can you connect their diet, and resulting gut microbiome, to your sexual health?
You may unlock unexpected feelings and seemingly unrelated habits worth considering once you start noticing. Be patient with yourself.
Are Probiotic Supplements the Right Choice?
As with any other dietary supplement, assess the risks and benefits of probiotics, and ensure they’re from a reputable source. If you decide you would benefit from probiotics, don’t expect them to be the only remedy for sexual issues. If they are, great! If not, that doesn’t mean they’re not helping - probiotics for gut health still augment overall wellness.
Some probiotics can be detrimental if they cause a bacterial overgrowth. The strains we need to maintain a healthy microbiome are specific to each individual. With that in mind, avoid impulses to buy probiotic supplements for sexual desire. Consider working with someone who specializes in this subject for personalized gut microbiome testing and insight into the best strains for you, such as a gastroenterologist, functional medicine practitioner, or nutritionist.
We Are What We Eat
Are you eating foods for gut health, or gut troubles? Are you getting enough prebiotics? They’re nutrition for gut bacteria. What connections can you make between your diet and your sexual health or desire?
Common gut microbiome enhancers:
Yogurt
Kefir
Kimchi
Sauerkraut
Miso soup
Garlic
Onions
Asparagus
Oats
Bananas
Common gut microbiome disruptors:
Alcohol
Processed foods
Refined sugar
Fried foods
Red meat
High-fructose corn syrup
Caffeine
We All Know Sex Isn’t Simple
Our gut microbiome is one small piece of the complex puzzle we call sex. Regardless of where this journey leads us, prioritizing our gut is always a plus. After all, staying healthy is sexy!
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