Fertility Diet: What to Eat to Improve Your Chances of Conception

From using apps that map ovulation to cutting back on caffeine, people who want to get pregnant are looking for information that will increase the chances of conception. But something as simple as changing your food intake can also make a difference, according to fertility experts. This is known unofficially as the “fertility diet.”

“In addition to my clinical practice and life experience, numerous studies indicate that an adequate nutritional status plays a key role in fertility. Just as unbalanced diets in terms of energy and nutrients have a negative influence”, says Michelle Ferreiranutritionist at Nutrindo Ideals (@NutrindoIdeais), specialist in nutrition in women’s health and fertility.

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FERTILITY DIET:
HOW DIET AFFECTS YOUR CHANCES OF CONCEPTION

In addition to age, health also plays a significant role in a person’s current fertility. “We know that the main causes of infertility in women are diseases such as endometriosis; fibroids; ovulatory dysfunction; polycystic ovary syndrome, ovarian aging and obesity, accompanied by lifestyle and environmental conditions, in which stressful jobs; unbalanced nutrition and unhealthy diets compete to interfere with the safety of reproduction in both women and men”, says Michelle.

But there are a number of other lifestyle factors that also affect an individual’s fertility. Lifestyle includes an individual’s frequency of physical activity, stress levels, daily sleep quality and hours, and nutrient intake.

Considering that what we eat (or don’t eat) affects nutrient intake, food can indeed play an important role in fertility, although there is no specific diet that is proven to improve this issue. But, it is possible to help by adopting a healthier diet: “foods rich in antioxidants such as berries, papaya, pineapple, watermelon, saffron (or turmeric), oats, olive oil, chestnuts, beets, spinach, yams… Food for real!”, says the nutritionist.

In this sense, there are also foods that can disrupt fertility: “Caffeine, alcoholic beverages, ultra-processed foods rich in chemical additives such as sausages, canned foods, soft drinks, boxed juices, artificial sweeteners, sugar. In addition to the excess of pesticides allowed in the cultivation of food in Brazil”, points out Michelle.

FERTILITY DIET:
WHAT TO EAT

There is no magic diet, so it is better to consult a nutritionist before changing your food intake too much, agreed?

1

Consume the proper amount of calories

Having a body weight that is too high or too low can affect your ability to conceive. The extremes of the weight spectrum can lead to ovulatory abnormalities, which manifest as menstrual irregularity.

People with very low body mass can develop hypothalamic amenorrhea, which is when the menstrual cycle and ovulation window are completely missed.

There are hundreds (if not thousands) of factors that influence a person’s weight, including genetics, gender, race, where they live, work, the habits of people in their circle, their general level of physical activity, and much more. However, one of the main malleable factors is the daily caloric intake.

Work with a nutritionist specializing in fertility or a health professional to find out exactly how many calories you should be eating each day.

two

Consume foods rich in omega-3s

Fish is a great source of omega-3s (Pri Barbosa/Reproduction)

A diet that incorporates omega-3 fatty acids is believed to have anti-inflammatory benefits in addition to providing protection to the ovum. Inflammation is one of the main causes of infertility affecting all components and organs necessary for reproduction, according to a study published in the journal Reproductive Science. With that in mind, it’s not surprising that consuming an anti-inflammatory nutrient, such as omega-3s, helps fertility.

People who supplemented their diets with omega-3s were 1.5 times more likely to get pregnant compared to those who didn’t in one study published in the journal Human Reproduction. Of note, the study’s authors pointed out that it was not a randomized, controlled trial, and that participants taking an omega-3 supplement may have been health-conscious in different ways compared to other participants.

Omega-3 is not produced by the body, so fatty acids must be consumed in the form of food or supplements. Although the results of the Human Reproduction study are not dose-specific, a review published in Reviews of Obstetric & Gynecology recommends that people trying to get pregnant consume 200 milligrams of omega-3 fatty acids a day.

Fish such as salmon, sardines, trout, anchovies and oysters are rich in omega-3 acids. However, the American College of Obstetricians and Gynecologists recommends that people who are pregnant and trying to conceive limit their consumption of seafood to 340 grams per week to decrease fetal exposure to trace amounts of neurotoxins.

So it’s important to consider plant sources of omega-3s as well, such as nuts, seeds, olive oil, canola oil, and avocados.

3

eat complex carbohydrates

Complex carbohydrates are high in fiber and therefore slow to digest. Simple foods are low in fiber and are therefore digested quickly, in addition to being high in sugar.

Complex carbs are generally considered the healthiest option for everyone, but are especially preferred for those trying to get pregnant. Simple carbohydrates (white bread, pasta, white rice and chips) can contribute to insulin resistance, which is a condition where the body does not respond efficiently to glucose (sugar). High insulin levels have been shown to cause estrogen and progesterone changes that, by themselves, can affect ovulation, making them suboptimal for people trying to conceive.

Due to their higher fiber content, complex carbohydrates have a less extreme impact on insulin levels and therefore do not negatively affect conception when consumed in the correct amounts.

So, to meet your daily carb intake, prioritize foods like brown rice, whole wheat bread and pasta, quinoa, barley, and oat flakes or bran.

Also, if you’re trying to get pregnant and have a gluten intolerance or celiac disease, it’s important to be more aware of gluten avoidance than ever before. This is because consuming gluten products when you have an allergy causes an inflammatory response in the body that impairs fertility.

4

Reduce alcohol intake

People who want to get pregnant should also reduce or cut alcohol out of their routine.

Alcohol consumption during the early stages of pregnancy can increase the risk of early miscarriage as well as fetal alcohol syndrome. It is a set of conditions marked by brain, central nervous system, heart, kidney or lung abnormalities detected in the fetus.

Alcohol also reduces the absorption of vital nutrients, including folic acid, B12, B1, zinc and vitamins D and K. “B complex vitamins, particularly folic acid (B9), B6 ​​and B12, Iodine, selenium, zinc, omega 3 , iron, magnesium, vitamin D, Vitamin C, Vitamin E, CoQ10 and Resveratrol are macro and micronutrients involved in female fertility”, says Michelle.

That is, it is not only alcohol that can interfere with fetal maturation, but the impact that alcohol has on other nutrients necessary for fetal development.

MENU FOR THOSE WHO WANT TO GET PREGNANT

Michelle points to the famous Mediterranean diet as the most suitable for improving fertility. “A diet rich in antioxidant and anti-inflammatory foods such as fruits, vegetables, legumes, whole grains, legumes (beans), nuts, white meat and olive oil”.

Foods with functional properties such as ginger, cinnamon, turmeric, oregano, thyme, propolis, purple fruits, garlic, onion, spirulina and chlorella are also welcome.

Here are two juice recipes for fertility developed by the nutritionist:

Juice 1: for the first phase of the menstrual cycle

Ingredients: ¼ beetroot + 1 slice of watermelon + 1 slice of pineapple + 1 piece of ginger + 200ml of water.

+ 1 col of crushed linseed and pumpkin seed soup.

Juice 2: for the second phase of the menstrual cycle

Ingredients: 2 pineapple slices + 1 piece of ginger + 3 mint leaves + 1 orange + ¼ beetroot + 200ml of water

+ 1 col of sesame soup + crushed sunflower seed.