When it comes to fertility, not everything is under our control. However, experts suggest that our dietary choices can sometimes make a difference in our chances of conceiving. If you’re trying to get pregnant, it is best to avoid alcohol and limit your caffeine intake.
The impact of diet on fertility is not limited to expectant mothers; men’s dietary choices also play a role. Fertility specialist Dr. Jane Frederick recommends following a Mediterranean diet when hoping to conceive. This includes incorporating mono-unsaturated (healthy) fats, fruits, vegetables, whole grains, and fish into your varied and healthy diet.
In addition to fertility-boosting foods, Dr. Frederick highlights certain snacks that should be avoided or limited when trying to get pregnant:
1. Alcohol: Alcohol should be avoided as it can harm sperm count and potentially affect the development of an unborn baby.
2. Caffeine: It’s best to limit caffeine intake to around 200mg per day, as excessive amounts can affect the mucus membranes in the womb, which are necessary for sperm to reach an egg.
3. Unhealthy fats: Trans fats found in processed and packaged foods should be limited, as they are unhealthy fats.
4. Refined sugar: Consumption of refined sugar, commonly found in sweets, fizzy drinks, and packaged desserts, should be minimized. High intake can raise blood sugar levels and increase the risk of ovulation disorders.
5. Refined carbs: Similarly, refined carbs like white bread and cookies should be consumed in moderation.
6. Artificial sweeteners: Artificial sweeteners found in “diet” versions of foods and drinks can potentially affect ovulation. Natural sweeteners like honey and agave are recommended alternatives.
7. Gluten: While surprising, gluten, found in wheat-based products like bread and pasta, can produce an inflammatory response in some individuals. Cutting back on gluten is a personal choice for some people.
Dr. Frederick’s overall advice is to adopt an eating pattern as if you are already pregnant. The same foods that are beneficial for growing babies also support fertility and overall well-being.
Here are some recommended fertility-friendly foods:
Healthy fats: Opt for mono-unsaturated fats found in nuts, avocados, olive oil, and grapeseed oil. These fats contain antioxidants and help reduce inflammation, supporting regular ovulation.
Fruit and vegetables: A varied and colorful array of fruits and vegetables provides essential vitamins, minerals, and antioxidants. They are particularly rich in glutathione, an antioxidant that helps improve the quality of eggs, embryos, and sperm.
Complex carbs: If you are not sensitive to gluten, complex carbs like whole grains, brown rice, and quinoa can be included in your diet. These carbs help maintain good blood sugar control and avoid insulin resistance, which can disrupt ovulation.
Plant protein: Choose plant-based sources of protein over animal protein to reduce unhealthy fat intake. One study found that women who derived 5% of their energy from plant protein had a 50% lower risk of infertility.
Fish: Incorporate fish rich in omega-3 fatty acids, such as salmon, sardines, and tuna. These healthy fats support ovulation, embryo growth, and hormone production in women and improve the quality and motility of sperm in men.
While diet can contribute to fertility, it is important to consult with a healthcare professional for personalized advice and guidance.
