You may be wondering if the foods you eat impact your ability to get pregnant. This article will review how your diet can affect your fertility. It will also go over how to optimize the foods you eat to boost your fertility.
Without a doubt, healthy eating and maintaining a normal weight prior to pregnancy is essential. A diet full of healthy foods can increase circulating vitamins and nutrients, so that when you become pregnant, your body is already fueled in the best way possible. Your weight prior to pregnancy matters. This is because weight affects your hormones. When hormones are affected, this can impact your fertility. If you are overweight or obese this can interfere with your ability to ovulate.
Patients with a condition known as polycystic ovarian syndrome (PCOS) store high levels of estrogen in fat tissue and produce excess testosterone which can interfere with ovulation. PCOS patients often have irregular menses, facial hair, acne and increased circulating androgen levels. Hormone dysfunction can also occur in patients that are underweight. If a patient’s body fat percentage is too low, ovulation will not occur. If ovulation does not occur, you cannot become pregnant.
What Is the Best Diet for Fertility?
It is difficult to study the best diet for fertility as there are so many different factors to consider. What most of the research concludes is that a diet that is healthy for your body is also healthy for eggs and sperm. In 2018, Researchers from Harvard published a review of past research on the impact of diet on fertility. It was found that a healthy diet which included seafood, poultry, whole grains, fruits and vegetables is inked to improved fertility in both men and women.
Here are a few food groups that have been studied and consistently shown to have a positive impact on male and female fertility.
Fruit and Vegetables
Fruit and vegetables are loaded with different vitamins, minerals and antioxidants that can improve both sperm and egg quality. Make sure to thoroughly wash your fruits and vegetables before eating to reduce your exposure to pesticides. Try to choose organic produce when possible.
Whole Grains
Several studies demonstrate that whole grains can improve your fertility. Oatmeal, quinoa and brown rice are excellent additions to your diet.
Antioxidant Rich Foods
Antioxidants decrease cellular damage in the body by neutralizing harmful free radicals. Antioxidants can improve success in fertility treatment and have been known to improve sperm parameters. Antioxidant rich foods include spinach, blueberries, walnuts, dark chocolate, ginger, garlic and green tea.
Folic Acid Supplementation
Folic acid is critical for the development of a healthy baby. Without enough folic acid, birth defects like spina bifida can complicate a pregnancy. Folic Acid supplementation can help decrease the rate of infertility and lower the risk of miscarriage. A daily supplement of 400-800 micrograms of folic acid should be included in your diet or prenatal vitamin.
What Food and Drink Should You Avoid When Trying to Conceive?
Fast Food and Processed Food
Fast food and processed food have been linked with an increased risk of infertility in women and poor sperm parameters in men. A study from 2018 concluded that a lower intake of fruit and higher intake of fast food in the preconception period were associated with a longer time to pregnancy. Not only does fast food lack nutrients and elevate blood sugar levels, but plastic food containers can be full of endocrine disrupting chemicals that can negatively impact fertility.
Alcohol
We know that once you are pregnant you should abstain from drinking alcohol. This is because there is an association between alcohol and birth defects. However, there is limited evidence that moderate alcohol consumption decreases fertility. The American Society of Reproductive Medicine (ASRM) states “higher levels of alcohol consumption by women (more than two drinks per day) probably are best avoided when attempting pregnancy.”
Caffeine
According to ASRM, high levels of caffeine intake (>5 cups of coffee per day or approximately 500mg) are associated with decreased fertility. Moderate caffeine consumption (1-2 cups per day) before and during pregnancy does not seem to negatively impact fertility and pregnancy outcomes.
Beyond the Diet
Eating the right foods and maintaining a balanced diet can significantly improve your fertility, making it an essential part of your preconception journey. If you’re looking for more personalized guidance on nutrition and lifestyle changes to boost your fertility, Seedling Preconception Wellness is here to help. Visit our website to explore how we can support you on your path to a healthy pregnancy.