Most of us know that eating a healthy diet is good for our overall health. But did you ever stop to wonder whether your diet can affect your fertility and the chances of having a baby?

Thanks to scientific research, we now know that what we choose to eat before we even try to fall pregnant has a direct effect on fertility.

How does nutrition affect fertility

How well our body functions is greatly influenced by our diet. When we eat healthy foods that support health, our body is more likely to work properly. For example, we know that eating a healthy diet can support heart health, bone health, and reduce the risk of developing chronic conditions such as diabetes.

The same can be said for our reproductive system. When we eat healthy foods, our reproductive system is more likely to work properly, and this may result in improved fertility.

Fertility-related conditions impacted by diet

There are some health conditions that affect fertility that are influenced by diet. These include:

·       Polycystic ovary syndrome (PCOS) This is a condition associated with increased levels of two hormones in the body —insulin and androgens (male-type hormones). PCOS impacts upon fertility by disrupting your menstrual cycle. While  the cause of PCOS is multifactorial, and not well understood, being a heavier weight, having a poor-quality diet, and having insulin resistance (which can be influenced by diet) are associated with the condition.[i]

·       Weight Being overweight or underweight can cause your body to produce more or less of the hormones needed to regulate ovulation. It can also disrupt sperm production and quality in men.

Paying attention to your diet and ensuring you eat foods to support a healthy weight and reproductive functioning can aid fertility.

What nutrients are important for reproductive health?

Our body needs lots of different vitamins and minerals for it to work properly. There is strong research that a healthy diet that includes a wide range of foods can support fertility.[ii] When it comes to reproductive health, certain nutrients have been shown to be helpful for fertility.[iii] These include:

Complex carbohydrates — These take longer to digest and help keep your blood glucose (sugar) levels stable, unlike highly processed carbohydrates that cause your blood glucose to spike. Good sources include wholegrain varieties of cereals, pasta, rice and bread.

Protein — Protein is needed to make and repair muscles and bones. Good sources of protein include lean meats, poultry, fish, eggs, dairy and legumes.

Healthy fats — Healthy fats (monounsaturated fats) support brain function and growth and appear to have a positive effect on female fertility. They are found in oily fish, olive oil, avocados, nuts and seeds and flaxseed oil.

Iodine — Iodine is essential for thyroid function and the healthy development of a baby. It’s important that women ensure they have adequate iodine intake when planning a pregnancy. Iodine is found in iodised salt, dairy and seafood. Some foods, such as bread, are also enriched with iodine.

Folic acid — Folic acid (folate) is another important nutrient for women wanting to get pregnant. Folate supports the nervous system and can help prevent birth defects such as spina bifida (when the spine and spinal cord don’t form properly). It’s recommended you take a supplement containing folic acid at least one month before getting pregnant and throughout the first three months of pregnancy. Folate is also found in green leafy vegetables, eggs and poultry factors that can harm your fertility

Just as there are things that can help improve your fertility, there are also some factors that can have a negative impact.

·       Highly processed foods high in saturated fat and added sugars — Foods high in saturated fats and added sugars have been associated with poorer fertility in men and women.[ii]

·       Alcohol — Studies have shown that alcohol can interfere with the menstrual cycle making it harder to fall pregnant.[iv] It’s recommended you avoid drinking while trying to fall pregnant and during pregnancy as it can have harmful effects on your baby.

·       Caffeine — Due to limitations in research and mixed results it’s hard to know whether caffeine impacts fertility. Most studies are related to the amount consumed and some studies show that high levels during pregnancy can contribute to miscarriage. So the best advice is to limit your intake.

·       Smoking and other drugs — Smoking is one of the worst things you can do for your health and is linked to infertility and lower pregnancy rates. It can also have detrimental effects to your unborn baby. You should also avoid other recreational drugs as they may have an impact on your fertility.

What’s the best diet for fertility?

So the question is — what’s the best diet for fertility?

Research has shown that the Mediterranean diet, one that is consistently ranked among the healthiest diets in the world may help improve fertility.[v] A Mediterranean diet is one that is rich in

·       wholegrains

·       vegetables

·       fruits

·       olive oil

·       nuts and seeds

·       legumes.

It’s recommended you eat small amounts of lean red meat, fish, chicken, eggs and low-fat dairy.

Eating tips to support fertility

The easiest way to make changes to your diet is by starting with small changes to your eating habits. For example:

·       start your day with a healthy breakfast

·       aim to eat plant foods at every meal

·       snack on fruit or handful of nuts

·       grill, bake, boil and steam foods, instead of frying or roasting in lots of oil

·       if you do use oil, use olive oil

·       include healthy fats such as oily fish, nuts and avocado in your diet

·       skip the salt and sauces and use herbs and spices to flavour food instead

·       sprinkle nuts and seeds in your salads or on top of yoghurt

·       add legumes and beans to casseroles

·       make water your drink of choice.

You can also look online for recipes that are based on the Mediterranean diet.

If you’re not sure, or you have other health conditions and dietary requirements, it may help to talk to a qualified dietitian. Check the Dietitians Australia website to find a dietitian near you.

If you’re wondering what else you can do to improve your fertility, schedule an appointment with me. I can provide you with specific advice based on your individual circumstances. I can also advise you on what vitamin supplements can be beneficial while you are trying to fall pregnant.

[i] Dieticians Australia, Polycystic ovary syndrome (PCOS), https://dietitiansaustralia.org.au/health-advice/polycystic-ovary-syndrome-pcos

[ii] Panth N, Gavarkovs A, Tamez M, Mattei J. The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front Public Health. 2018;6:211. Published 2018 Jul 31. doi:10.3389/fpubh.2018.00211

[iii] Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021;12(6):2372-2386. doi:10.1093/advances/nmab068

[iv] Van Heertum K, Rossi B. Alcohol and fertility: how much is too much?. Fertil Res Pract. 2017;3:10. Published 2017 Jul 10. doi:10.1186/s40738-017-0037-x

[v] Alesi S, Villani A, Mantzioris E, et al. Anti-Inflammatory Diets in Fertility: An Evidence Review. Nutrients. 2022;14(19):3914. Published 2022 Sep 21. doi:10.3390/nu14193914