How Can Diet Affect My Fertility?
Diet can play a significant role in fertility, and it’s a topic of extensive research. Here, we’ve summarised some of the most recent findings on how certain foods and nutrients can impact reproductive health.
How Can Diet Changes Help at a Fertility Treatment Clinic?
Making positive changes to your diet can improve your chances of success when visiting a fertility treatment clinic. A nutritious diet helps regulate your menstrual cycle, supports healthy hormone production, and can improve egg quality, all of which are crucial factors when undergoing fertility treatments. By adopting a fertility-friendly diet before and during your clinic visits, you can maximise the effectiveness of the treatment.
Weight and Fertility
Maintaining a healthy weight is crucial for fertility. Being underweight or overweight can negatively impact ovulation and lead to challenges with conception. Ideally, aim to keep your BMI within the ‘healthy’ range of 18 to 25 for optimal reproductive health.
What Foods Should You Focus On?
Research indicates that certain nutrients and foods are beneficial for improving fertility, while others can be harmful.
- Healthy Fats: Polyunsaturated fats, like those found in nuts and seeds, are beneficial. On the other hand, trans fats, found in fried and processed foods, can harm fertility by increasing insulin resistance.
- Low GI Carbohydrates: Choosing low GI carbs over high GI ones can improve ovulation. Keep total carb intake moderate to maintain good blood sugar levels.
- Protein Choices: Diets rich in plant protein, such as legumes and nuts, have shown to reduce ovulatory issues. Even replacing a small portion of animal protein with plant-based options can significantly impact fertility.
- Dairy: Full-fat dairy is generally more beneficial for fertility than low-fat versions. Aim to include moderate amounts of full-fat dairy in your diet.
- Folate: Folate is crucial for fertility, especially during IVF treatment. Folate-rich foods include leafy greens, avocados, and fortified cereals.
The Fertility Diet
Based on these findings, experts have outlined a fertility-friendly diet that can significantly improve ovulation-related fertility issues. Key components include:
- Increased plant-based protein
- Higher monounsaturated fats (e.g., from olive oil)
- Limited trans fats
- Full-fat dairy over low-fat dairy
- Low intake of refined carbohydrates and sugars
What to Eat
- Breads: Very brown, wholegrain bread (such as soy and linseed)
- Healthy Fats: Olive oil, avocados, nuts
- Protein Sources: Fish and poultry instead of red meat
- Dairy: Full-fat milk or yoghurt
- Vegetables: Plenty of green, leafy vegetables
What to Avoid
- Fast food
- Refined carbohydrates (white bread, pastries)
- Alcohol
- Excessive Vitamin A supplements
By making these dietary changes, you could improve your overall health and enhance your chances of conceiving. A balanced diet that includes healthy fats, plant-based protein, and low GI carbs could be your best bet for boosting fertility.