Fertility Diet: What to Eat If You’re Trying to Have a Baby?

If you are among the thousands of people who are currently trying to conceive, replacing your regular diet with a fertility regimen could be one of the simple lifestyle changes that will boost your chances.

And while you can’t guarantee fertility, when it comes to getting pregnant, you can choose the lifestyle that gives you the best chance. For both men and women, what you eat affects your chances of getting pregnant.

Harvard researchers popularized the term “fertility diet” in 2007 after noticing a pattern between women’s food choices and whether they got pregnant or not. Since then, interest in male and female fertility research has skyrocketed, resulting in a flood of information that can often seem overwhelming to those trying to conceive.

To make things a little easier, the scientific research and analysis of the fertility diet has been studied so you can feel empowered to make informed decisions about what to eat and what not to eat.

Often, nutritional advice is targeted only at women. But you need two. It is extremely important to consider the nutritional choices of both partners. And we’ll cover what men and women should eat as part of their fertility diet — and the differences may surprise you.

How does diet affect fertility?

Fertility is affected by many factors, including stress levels, exercise, and genetics, according to the CDC. Nutrition also plays an important role. And by adapting your diet, you can feel stronger and increase your chances.

“A healthy diet is associated with better sperm quality,” says Teresa Gentile, a registered dietitian and representative of the Academy of Nutrition and Dietetics. Conversely, obesity and a high-fat diet affect sperm structure and quantity. Obesity also negatively affects the female body. fertility”.

A Harvard study published in the Journal of Obstetrics and Gynecology on Diet for Fertility chronicles women’s healthy eating habits. They found a strong link between a healthy diet and a reduced risk of infertility.

Other studies have confirmed similar results with men. One review published in the journal Vitamin and Nutrition Research concluded that men with unhealthy diets are more likely to have reduced sperm count and quality.

And if you want to get pregnant, the basics of healthy eating still hold true. And you don’t need to drastically change your diet if you’re already eating well. And if there is room for improvement, small changes matter.

What foods are good for fertility?

So what does the fertility system actually look like? A nutritious and balanced diet can improve your chances of getting pregnant.

Fruits and vegetables

No surprises. Fill your plate with a variety of fruits and vegetables to boost your nutrient intake.

– healthy fats

Fats often get a bad rap, but some types are healthy and have a place in a healthy diet. secret? Focus on monounsaturated and polyunsaturated fats. These include avocados, olive oil, nuts and seeds.

“Monounsaturated fatty acids and omega-3 fatty acids may have beneficial effects on egg growth and maturation and reduce the risk of anovulation,” says Gentile.

And in men, a higher intake of omega-3 fats is associated with better sperm quality, according to a 2012 study in the journal Human Reproduction.

– Grain

Whole grains are not only linked to better heart health, but they can also increase the chances of pregnancy.

“In the Nurses’ Health Study, women had a lower risk of infertility if they ate more whole grains, monounsaturated or polyunsaturated oils, vegetables, fruits, and fish,” says Gentile.

lean protein

If you want to get pregnant, lean proteins are a smart choice. And one 2019 review published in Current Pharmaceutical Biotechnology found that a higher intake of plant protein than animal protein increased fertility in both men and women. And if you eat meat, choose leaner meats like fish and poultry over red or processed meats.

– Albanian

While the fertility regimen for men and women is the same, you might be surprised by the differences with dairy products. Eating whole milk can improve female fertility, but men should eat low-fat foods like skim milk.

So what foods do you need to reduce as part of a fertility diet? An unhealthy diet can increase inflammation, which reduces the chances of pregnancy.

“This inflammatory diet is characterized by a high intake of animal protein, unsaturated fatty acids and refined carbohydrates. It is low in fiber and unsaturated fatty acids,” explains Gentile.

processed foods

If you want to get pregnant, cut down on processed foods. They are often high in calories and low in nutrients. Beware of processed meats, sugar-sweetened drinks, and refined carbs.

Processed foods often contain saturated and trans fats. In women, unsaturated fatty acids can increase insulin resistance and increase the risk of diabetes, metabolic disorders, and polycystic ovary syndrome, which can adversely affect fertility.

Trans fats can also reduce fertility in men.

caffeine

There is controversy as to whether caffeine has a negative effect on fertility. “Most studies don’t show an association between moderate coffee consumption and male fertility,” says Gentile.

With women, the picture is different. “Many studies show that higher caffeine intake may be associated with increased time to conception and an increased risk of miscarriage,” she says.

Alcohol

According to a review published in the Journal of Reproductive Biology and Endocrinology, alcohol is associated with reduced fertility, although there is uncertainty as to what level increases the risk.

Several studies have reported an association between chronic alcohol use and poor sperm quality, and there is evidence that alcohol use is associated with reduced fertility and an increased risk of menstrual irregularities.

Source: Living Science