What To Eat For Optimal Fertility

January 25, 2022 (No Comments)

Did you just come off the pill and trying to get pregnant. I find that many women are surprised when they stop taking birth control and start experiencing a whole range of symptoms from mood swings to irregular cycles, heavy periods or the lack of a period altogether.
For the most part, these are symptoms of an underlying issue that has been masked by hormonal birth control. For some women with conditions like PCOS and endometriosis, hormonal imbalances and inflammation are to blame for these unpleasant “side-effects” when they stop the birth control pill.

Here is the good news

Whether or not you are someone who came off the pill, there are certain dietary and lifestyle changes that you can make to optimize your fertility and prime your body for a healthy pregnancy. What we eat has the power to influence everything from egg and sperm quality, hormonal balance and implantation of an embryo (or fertilized egg).

What is a fertility diet?

Studies have shown that following a Mediterranean diet is beneficial for fertility, likely because it is full of anti-inflammatory foods. The Mediterranean diet includes many fruits & vegetables, fish and seafood, yummy dairy (like the Greek yogurt) whole grains and moderate amounts of sweets, red meat and processed meats, commercial meals and snacks (“the salty kind” or processed snacks). But in reality nothing is off limit, fun foods and alcohol are consumed in moderation in Mediterranean countries.

• Less animal protein, more plant-based protein like nuts, seeds, beans and lentils and chickpeas
• Less trans fats and saturated fats and more fats from olives, avocados, olive oil or avocado oil
• Less red meat, more fish, chicken, and turkey
• More fibre-rich carbohydrate sources, less sugary foods and drinks
• Less processed foods, more vegetables and fruits 
• Multivitamins or single supplements, especially folic acid and vitamin B12 

Here are my top three nutrition tips to help support optimal fertility.

1. Eat the rainbow: I can’t emphasize this one enough! It’s so important that women are not only eating a wide variety of fruits and vegetables but getting the recommended 5-8 servings per day. Plant-based foods are full of antioxidants and anti-inflammatory compounds, which decrease oxidative stress and promote egg quality. The colours of fruits and vegetables correspond with the different and valuable nutrients so eat a variety of colourful produce to get all of their benefits. On another note, oranges, orange juice and dark green vegetables like spinach and broccoli contain folic acid (or folate). Folic acid is a B vitamin. It plays a crucial role in the formation of the neural tube (in the first trimester), which eventually becomes the baby’s spinal cord. Since the neural tube forms in the first 28 days of pregnancy, you should start taking supplements 3-6 months before you want to start conceiving. See other Common food sources of folate.

 

Be mindful that supplements should not replace a healthy diet.  

2. Don’t Fear Fat: Including healthy fat sources at every meal has been shown to be protective against anovulatory infertility, or infertility due to lack of ovulation. Dietary fats are involved in regulating hormone levels and reduce inflammation. Include a good source of healthy fat, like olive oil, avocados, nuts, almond butter, seeds, fatty fish at each meal.

When it comes to dairy fat, research shows that women who consume more full-fat dairy have a higher chance of becoming pregnant in comparison to those consuming reduced-fat or skimmed dairy products. Ditch the skim milk or reduced-fat yogurt and enjoy creamy texture of “the real thing”.

3. Eat Whole Grains for the Win
Studies have shown that women who consume more complex carbohydrates and fibre (like whole grains, bean, lentils, fruits and vegetables) have a higher chance of getting pregnant in comparison to those consuming diets rich in refined carbohydrates and processed foods (like chips, processed snack foods, baked goods, candy and soda). Complex carbohydrates are full of fibre promote gut health and help balance blood sugar, so you feel more energized.

The importance of an iron-rich diet 

According to a 2011 Canadian study, 11% in the reproductive age are deficient in iron. Women bleed every month, which causes iron loss. The heavier your period, the more iron your body loses. By correcting the deficiency, you boost egg quality, increase conception rate, and lower the chances of an early miscarriage. Including iron-rich foods in your daily diet, whether you’re trying to conceive or not, is a good way to replenish your body. Take a look at these foods that provide high quality iron:

• Lean meat, chicken, fish such as salmon, tuna, haddock, halibut
• Eggs
• Beans, lentils or tofu
• Broccoli and spinach
• Peanut butter
• Whole grains AKA enriched bread and cereal

Here is some advice specific to those dealing with PCOS or endometriosis!

• Include high-quality, complex carbohydrates in appropriate portion sizes and ditch refined, processed carbohydrates.
• PCOS and endometriosis are inflammation conditions. Eat a variety of fruits and vegetables, healthy fats, and high-quality protein to help reduce pelvic and chronic inflammation. Avoid highly processed foods and eat real, whole foods whenever possible.
• Aim for 30-45 minutes of physical activity every day. Try gentle movement on “bad” days or activities like yoga, walking, to promote hormonal balance and manage stress levels.
• Women with endometriosis often experience heavy bleeding, which can lead to iron-deficiency anemia. Include iron rich foods in your diet.
• Digestive issues, such as IBS (constipation and/or diarrhea), acid reflux, bloating are commonly experienced in those with endometriosis. Increase fibre intake, as tolerated but don’t forget to drink more water as well. You may need to take a high-quality probiotic but consult your dietitian first about starting any new supplements.

Follow me on Instagram for fertility health tips. 

 

Habits You Didn’t Realize Dramatically Affect Your Fertility.

UNDER-EATING

If you have a habit of forgetting to eat lunch, due to a hectic schedule, that can have a way of affecting your fertility without you realizing, as can under-eating. Ovulation can be skipped or delayed most often due to under-eating (i.e. strict diets … skipping meals due to busyness,) matched with over-exercising. Not enough throughout the day can lead to nutritional deficiencies and stress, whereas over-exercising can cause stress on the body.

Throughout my career in Ontario, I have seen many patients navigating restrictive or fad diets only to leave them feeling more confused about nutrition and their wellbeing. Having experienced infertility myself, I have developed a special interest in nutrition coaching for endometriosis, PCOS and infertility. 
Hi! I am Louise Dorsett, a registered dietitian who specializes in fertility nutrition. Contact me today for a one-on-one nutrition counselling session. I am based in Kingston, Ontario and can offer both, in-person and virtual counselling.