The Truth About Fertility Diets - What you need to know
You start to make healthier lifestyle decisions when you start a family or grow your family. Water or decaffeinated tea replaces wine at dinner. Start replacing chips and doughnuts with fruits and vegetables. Change up your workout routine, and choose healthy date nights rather than late-night parties.
Many women and their partners are aware of the importance of what they put into their bodies nutritionally and choose whole, healthier foods over processed or fast food. However, when trying to get pregnant, especially while receiving fertility treatment, it may be necessary to make some adjustments to even the healthiest of diets.
What is a fertility diet?
If a woman wants to increase her chances of getting pregnant, she can follow the fertility diet recommendations. Avoiding trans fats, consuming high-fiber foods, and consuming more vegetarian meals are among the suggestions made. These pointers, according to experts, may be useful for women trying to get pregnant.
Which foods promote fertility?
Your body and your capacity for reproduction are fueled by various foods in various ways. Here is a list of the best foods to increase fertility, whether you're trying to get pregnant naturally or through IVF.
Whole Grains: When you're trying to get pregnant, the healthy carbs in whole grains can be extremely beneficial. Because they are easier to digest, whole grains can aid in regulating your insulin and blood sugar levels. B vitamins, vitamin E, and soluble fiber—all of which are found in whole grains—all help to support healthy fertility. Gluten and hormonal imbalances may be related, according to some studies. Try grains like quinoa, amaranth, and millet if you struggle with hormone-related conditions like PCOS.
Plant-based Fats: Some fats, when consumed in moderation, are a great addition to any diet for fertility. Consuming beneficial monounsaturated fats, such as those in nuts, seeds, avocados, olive oil, and grape seed oil, aids in reducing inflammation, which has a direct effect on your fertility. Your chances of succeeding with IVF can be increased by including these fats in your diet. Trans-fats should be avoided entirely because they can cause ovulatory disruptions in large quantities.
Vegetables and Fruits: Fruits and vegetables are the foundation of any healthy diet and provide a wide range of nutritional advantages. Amazing fertility benefits are provided by the vitamins and minerals found in nature's rainbow of gifts. For instance, glutathione, which is present in cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts as well as in asparagus and a number of melons, may enhance the general caliber of your eggs.
Dairy: Drinking 1-2 servings of full-fat or low-fat dairy products each day is recommended. When trying to conceive, stay away from dairy products that are fat-free because dairy fat has been shown to improve fertility. Yogurt consumption should be increased by both you and your partner. Semen quality is enhanced in addition to the probiotic benefits, which are beneficial for the health of your unborn child.
Proteins: If you want to increase your fertility, focus on eating more plant proteins like beans, nuts, tofu, lentils, seeds, and quinoa. Inflammation, which is anti-fertility, can be brought on by eating large amounts of animal protein. Limit the amount of red meat and fatty meats you eat; instead, choose lean beef, chicken, and cold water fish. Eggs, which are high in protein, are a great source of choline, which is essential for a child's healthy fetal brain development.
What are the foods to avoid?
You should definitely stop eating processed foods and give up sugary drinks like sodas, excessive coffee (you can still have 1-2 cups per day! ), and energy drinks. Watch what fruit juices you consume as well because they may be loaded with natural sugars that interfere with insulin and raise blood sugar levels. Avoid artificial sweeteners altogether, even the ones that are advertised as healthy. Ovulation can be hampered by the cortisol response.
However, processed soy foods, such as bars and powders, need to be avoided for a while. Processed foods of any kind should be avoided whenever possible. A hormonal imbalance is brought on by the soy isolates, which are present in high concentrations in processed soy. As they may result in an imbalance of testosterone, make sure your partner stays away from these products as well.
Eating a healthy diet is always a good idea, regardless of whether you're trying to increase your fertility in the hopes of conceiving a child. Maintaining a lifestyle free from harmful substances, such as alcohol, tobacco, and recreational drugs, an abundance of highly processed foods, or limitless sugar-filled treats, as well as moving your body, helps to improve your quality of life, which is important to you and your expanding family.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.