Regardless of whether or not we are currently being treated for infertility, or whether we have sought medical advice because we aren’t getting pregnant – most of us want to know if there is something we can do on our own to make it easier for us to get pregnant.
Changes to diet that can help boost fertility in both men and women are especially useful because what we eat is one thing we can control. Following these dietary guidelines can help your body when trying to conceive.
Foods to boost your fertility
- Organic, grass-fed, whole fat dairy
- Wild-caught salmon, cod and halibut (high in Omega 3s, can reduce inflammation and regulate menstruation)
- Grass-fed, organic lean protein (low in saturated fats and high in protein)
- Whole, natural grains like sprouted bread, quinoa and brown rice (rich in fiber and vitamins that can rid the body of excess hormones and balance blood sugar)
- Every meal should be high in fiber because fiber can help promote healthy hormone balance and reduce ovulatory conditions like Polycystic Ovarian Syndrome (PCOS) (fresh, organic fruits, vegetables, beans and dark leafy greens are all high in fiber)
- Free range eggs (high in protein, B12, and vitamin D to protect the body from free radicals, can assist in the production of healthy sperm)
- Spinach and broccoli (high in folic acid which can aid in egg production, healthy fetus formation, prevention of birth defects and is also vital for healthy sperm production)
- Bananas, dark chocolate, pomegranates, cabbage, tomatoes, citrus and cranberries can improve sperm production and quality and also improve hormone levels.
- Antioxidant Superfoods (protect female reproductive organs, improve sperm quality and motility)
- Iron-rich foods (iron deficiency results in lack of ovulation and poor egg health)
- Healthy Fats (Omega 3 fatty acids aid in fertility, as do Zinc, vitamin E and antioxidants – which assist in hormone balance and production, along with brain function)
- Clean Water (try to consume half your body weight in purified, filtered, distilled or reverse osmosis water)
What to avoid
- Non-organic dairy and protein should be avoided! Added hormones, antibiotics, genetic modifiers and corn-fed protein can increase inflammation in the body as well as raise estrogen levels and affect the hormone balance which is vital for reproduction.
- Avoid soy when trying to conceive. Soy milk, burgers, protein powder, chips, etc. can mimic estrogen in the body. Fermented soy such as miso is ok.
- Refined sugars and fruit juices throw off your blood sugar and negatively affect your immune and digestive systems.
- Avoid food and water from plastic containers and bottles, Heated plastic contributes to hormonal imbalance.
- Too much caffeine. It affects your hormone balance, increases your chance of miscarriage and can prevent ovulation.
- Anything labeled “fat free”, “sugar free”, “low fat”, etc. These are typically highly processed and modified.