What is the best diet when you are trying to get pregnant?
As a fertility nutritionist, I often get asked how much nutrition can really impact fertility when there are people out there getting pregnant whilst eating rubbish and what diet should I eat to give myself the best chances of getting pregnant?
Whilst it’s true that some women can eat a poor diet and still get pregnant without any issues, it’s not the case for everyone, especially if you are genetically more sensitive to your environment.
The food we eat, the environment and chemicals/toxins we’re exposed to and our sensitivity to stress and emotional stimuli affect some of us more than others.
But don’t just take my word for it…
There is so much evidence on the importance of diet and lifestyle for fertility. Improving egg and sperm quality and balancing hormones is just the tip of the iceberg - it has a huge impact!
In this study 17,544 participants that showed high carbohydrate intake was linked to ovulatory disorders...
And this one that showed a 40% improvement in IVF success rates with the right diet.
Or take a look this one that demonstrated that a negative lifestyle is associated with a significant reduction in fertility
And let’s not forget this review that spanned two decades of research to conclude that "The role of daily nutrient exposure and dietary quality needs to be highlighted in male infertility."
So yes, it’s true that couples get pregnant all the time without having to change their diet. And I get it - it doesn’t seem fair that for some of us it isn't that straightforward and we need to put in more effort...but changing your diet and lifestyle can have a huge impact.
If you have worked with me, you’ll know that you’ll know when it comes to healing and balancing your body, there is no one size fits all. All of the cells that make up our body systems everything work as a machine run on nutrients. Macronutrients, micronutrients and phytonutrients are all required for every process in the body.
So when I’m working with clients we take a highly personalised approach, depending on what is going on in that person’s body. But there are some general principles you can start putting into practice.
One of the most researched and tried and tested diet models of all time for fertility, heart health, mental health and a wide range of health conditions is the Mediterranean diet. It’s anti-inflammatory, nutrient-dense and bursting with fertility-boosting antioxidants.
We’re talking about the Mediterranean diet from 1950s Greece which includes:
Plenty of fresh seasonal fruit and veggies in an array of rainbow colours
Good quality complex carbohydrates like starchy vegetables and whole grains
Grass-fed meat and fresh fish
Nuts and seeds
Legumes
Healthy fats like olive oil and olives
Good quality fermented dairy
The Mediterranean way of eating is high in whole foods, nothing processed, abundant in nutrients and based on simple, seasonal produce. The lifestyle and communal way of eating are also part of its power. Think eating slowly and mindfully around a table with loved ones rather than scoffing a sandwich at our desks.
If you’d like to learn more about fertility nutrition check out my six-week online group programme.