If you're trying to conceive, eating a healthy diet can significantly impact your fertility. While there's no specific "fertility diet," the Mediterranean diet has shown evidence of fertility benefits. Likewise, research has shown that a well-balanced diet rich in “unsaturated fats, whole grains, vegetables and fish have been associated with improved fertility in both women and men” (Panth, Gavarkovs, Tamez, & Mattei, 2018). Eating a healthy diet supports fertility and overall well-being. But know that if you're already practicing good eating habits, you're on the right track for conception.
The following information provides general dietary suggestions to support fertility and overall well-being and is not intended as medical advice. Please consult a healthcare professional or a registered dietician before making any significant changes to your diet or lifestyle.
Focus on Protein Intake
Protein is essential for building and repairing tissues, as well as supporting hormone production—key components of a healthy pregnancy. Here’s how you can optimize your protein intake:
Sources:
- Fish (salmon, sardines, trout, mackerel, anchovies) - avoid high mercury fish like shark, king mackerel.
- Lean meats (chicken, turkey, pork, beef trimmed of excess fat)
- Plant-based options (pea protein, lentils, beans, isolated whey protein)
- Free-range, organic meats are ideal for added nutritional benefits.
Why it’s important:
- Provides key nutrients like iron and zinc.
- Helps maintain muscle mass and supports fetal development.
Choose the Right Carbohydrates
Carbs aren’t the enemy—especially when you focus on the right ones. Incorporating healthy carbohydrates is key to regulating blood sugar and supporting fertility.
Sources:
- Complex carbs (whole grains, vegetables, legumes)
- Fruits and veggies (rich in fiber and antioxidants)
Why it’s important:
- According to a Nurses’ Health Study, “women who primarily consumed simple and refined carbs, a diet with a high glycemic load [like cookies, cake, white bread] were at greater risk of not ovulating than women whose diets registered a lower glycemic load”. (Mayo Clinic, 2022)
- Complex carbs (whole grains, veggies) improve insulin sensitivity, helping with ovulation.
Tips:
- Avoid refined carbs that cause blood sugar spikes and can disrupt ovulation.
- If gluten-sensitive, watch your intake of gluten-containing grains
Include Healthy Fats
Fats play a crucial role in reducing inflammation and improving overall fertility. Choosing the right types of fats can even increase the chances of successful conception.
Sources:
- Monounsaturated fats: olive oil, avocados, peanut oil, canola oil.
- Omega-3 fatty acids: fatty fish (salmon, mackerel), flaxseeds, walnuts.
Avoid:
- Trans fats found in processed foods like French fries and packaged snacks.
- These fats increase insulin resistance and may affect fertility.
Eat a balanced diet and maintain a healthy weight
Maintaining a healthy weight is critical for fertility. Being either underweight or overweight can disrupt hormonal balance and make conception more challenging.
Tips for a balanced Diet :
- After determining your protein needs, divide the remaining calories between healthy fats and complex carbs.
- Avoid calorie excess that leads to fat gain, which can hinder fertility.
By focusing on a balanced diet of proteins, healthy carbs, and fats, you can create the optimal environment for conception and support a healthy pregnancy.