The Fertility Diet: What to Eat (and Avoid) to Improve Your Chances of Getting Pregnant

May 6, 2024
11:22 am

Consuming a nutritious diet holds significance for everyone, but it becomes particularly crucial for couples striving to achieve pregnancy. Opting for the right foods can enhance hormonal equilibrium, amplify fertility, and elevate the likelihood of a successful and healthy conception and pregnancy.

Understanding the Fertility Diet

The fertility diet is not a passing trend or a rapid solution; instead, it represents a sustained strategy for enhancing your reproductive well-being. Its primary focus is on enriching your body with the essential nutrients necessary to bolster fertility and potentially improve pregnancy outcomes. Here are some dietary principles to consider when devising your fertility-focused eating plan:

Eat Plenty of Plant-Based Foods: A diet rich in fruits, vegetables, whole grains, and legumes provides essential vitamins, minerals, and antioxidants that can improve fertility. These foods help regulate hormone levels, reduce inflammation, and support overall reproductive health.^[1]

Choose Healthy Fats:

Omega-3 fatty acids are like fire-fighters for your body, quenching inflammation and protecting your fertility. Fish, walnuts, chia seeds and flax seeds are all great sources of anti-inflammatory omega-3s^[2].
Other healthy fats to include in your fertility diet are avocados, olives, nuts and nut butter, and seeds. These fats help to balance hormones, support cell health, and boost your mood.

Here’s a tip: If you’re not sure whether a food is high in healthy fats or unhealthy fats, check the label. Look for foods that are high in monounsaturated and polyunsaturated fats, and low in saturated and trans fats.

Prioritize Protein:

Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of omega-3 fatty acids. Omega-3s have anti-inflammatory properties and can help to improve egg quality and sperm count.

Eggs: Eggs are a nutritional powerhouse, containing protein, choline, and other essential nutrients. Choline is especially important for preconception and pregnancy, as it plays a role in brain development and helps to prevent neural tube defects.

Plant proteins: Plant proteins, such as chickpeas, lentils, and beans, are packed with fibre and folate. Fibre helps to regulate blood sugar levels and promote gut health. Folate is essential for preventing birth defects.

Watch Your Carbohydrates: Limit refined carbohydrates like sugary snacks and white bread. Instead, choose complex carbohydrates like whole grains, which can help stabilize blood sugar levels and promote regular ovulation.

Stay Hydrated: Proper hydration is essential for maintaining cervical mucus, which plays a vital role in sperm transport^[3]. Stay hydrated all day long with refreshing water.

Foods to Include in Your Fertility Diet

Leafy Greens: Spinach, kale, and Swiss chard are rich in folate, which is essential for fetal development.

Berries: Blueberries, strawberries, and raspberries are packed with antioxidants that protect reproductive cells from damage.

Salmon: A great source of omega-3 fatty acids, salmon can help regulate hormones and reduce inflammation.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats and important nutrients for fertility.

Legumes: Beans, lentils, and chickpeas are protein- and fibre-packed powerhouses.

Foods to Limit or Avoid

Processed Meats: High consumption of processed meats like sausages and bacon has been linked to reduced fertility.

Trans Fats: Found in fried and baked goods, trans fats can disrupt hormonal balance.

Excessive Sugar: Sugary foods and beverages can lead to insulin resistance, which can affect ovulation.

If you’re trying to get pregnant, a fertility diet can help boost your chances. For more information on the fertility diet and other ways to improve your chances of getting pregnant, start by https://startingafamily.com/take-test/.

Although dietary sources and lifestyle choices can be beneficial, they cannot address all the root causes of infertility, such as genetic issues, infections, blocked fallopian tubes, or sperm-related challenges. If you are experiencing difficulties in conceiving, it is crucial to consult a medical professional to investigate and eliminate any potential underlying medical conditions.

References
^[1] Skerrett PJ, Willett WC. Essentials of healthy eating: a guide. J Midwifery Womens Health. 2010 Nov-Dec;55(6):492-501. doi: 10.1016/j.jmwh.2010.06.019. PMID: 20974411; PMCID: PMC3471136.
^[2] Why Omega-3s Are Good for You. Available at: https://health.clevelandclinic.org/why-omega-3s-are-good-for-you/
^[3] Sakkas D, Ramalingam M, Garrido N, Barratt CL. Sperm selection in natural conception: what can we learn from Mother Nature to improve assisted reproduction outcomes? Hum Reprod Update. 2015 Nov-Dec;21(6):711-26. doi: 10.1093/humupd/dmv042. Epub 2015 Sep 19. PMID: 26386468; PMCID: PMC4594619. MY-NONF-00258