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What to Eat When Preparing for a Baby

Should You Start a Fertility Diet?

Trying for a baby can be an exciting journey, but many are surprised by the effort it can take to conceive. From tracking ovulation to staying active and managing stress, optimizing fertility involves focusing on your overall health—including your diet and nutrition. If you’re facing infertility challenges, adopting a fertility-focused diet could be a meaningful lifestyle change, providing essential nutrients that may help enhance your fertility.

What Does Fertility Mean?

Simply put, fertility is the ability to conceive and maintain a healthy pregnancy. Our age, genetics, lifestyle and other health conditions can affect fertility, but many people are not aware of that until they are trying to conceive. Many people deal with fertility issues–as many as 50 million couples around the world have trouble conceiving. 

While diet cannot solve all fertility problems, getting the proper nutrients can help your overall health.

The Fertility Diet: What to Know

You don’t have to completely overhaul your diet if you’re planning on having a baby. According to the American Society for Reproductive Medicine, a pro-fertility diet is about whole nutrition. There are a few minor tweaks you can make to your diet that can have a significant impact:

  • Balance of micronutrients: Ensure you get the right balance of protein, fat and carbohydrates. A healthy diet includes a balance of all three because they each serve a specific purpose.
  • Focus on nutrient-dense, whole foods: Whole foods will keep you fuller longer and have more nutrients. For example, a single bowl of oatmeal contains complex carbohydrates, fiber, protein and Vitamins E, B6 and iron. 
  • Reducing processed foods and sugar intake: On the opposite side of the spectrum, processed foods and sugar generally have a lot of calories but very little nutrition. 

Aside from eating a balanced, colorful diet with whole foods, staying hydrated and limiting sugar intake, some specific foods have been shown to support fertility. 

Fertility-Boosting Foods to Include

Luckily, a “pro-fertility diet” doesn’t require any special powders or vitamins; you just need to prioritize whole foods. Below are good building blocks:

  • Leafy Greens: Spinach, kale and other greens are rich in iron and folate, which has been shown to reduce neural tube defects in infants.
  • Whole Grains: Support insulin regulation and weight management–in studies, both overweight and underweight women have trouble conceiving. 
  • Healthy Fats: Foods rich in monounsaturated and polyunsaturated fats, like olive oil, avocados, nuts, and seeds, are good for maintaining healthy blood pressure. 
  • Protein Sources: Try to prioritize plant-based options like lentils and lean animal proteins like fish. Omega-3, found in fatty fish like salmon, has been linked to an increased chance of getting pregnant.
  • Full-Fat Dairy: Some research links full-fat dairy to a decrease in anovulatory infertility, which is fertility linked to irregular ovulation. 

Fruits to Increase Fertility

Just because you’re limiting sugar doesn’t mean you can’t have a little bit of sweetness in your diet. Fruits are chocked full of fertility-boosting nutrients. Just ensure you’re enjoying them in moderation. Try any of the following:

Foods to Improve Ovulation

Ovulation issues account for around 30% of all infertility cases. Ovulation is an integral part of fertility because that’s how your body prepares the egg for fertilization. It’s important to note that if ovulation issues are due to PCOS or endometriosis, diet alone likely won’t help, and you should make an appointment with your Genesis provider to explore all of your options. 

Foods that can help with ovulation include:

Fertility Diet Tips and Practices

The best diet is one you can maintain, so look for ways to easily incorporate any of the above fertility-boosting foods into your diet. Meal planning is a great way to make nutritious and tasty meals that you can easily access during those busy days. Staying properly hydrated is another critical piece of any healthy diet–ensure you’re drinking at least 8-10 glasses per day. Lastly, look into prenatal vitamins as an option, they often contain folate, Vitamins A and B and other nutrients that are helpful even before you’re pregnant. 

Foods to Avoid When Trying to Get Pregnant

When it comes to a fertility-friendly diet, some foods are best to avoid or enjoy only occasionally. These include:

  • Refined carbs like white bread and sugary treats
  • Trans fats, often found in fried or processed foods
  • Highly processed foods, which can lack essential nutrients
  • Alcohol, especially for couples trying to conceive or undergoing fertility treatments
  • Too much caffeine, which means more than 500mg a day (about five cups of coffee)

Another key factor to keep in mind is maintaining a healthy body weight, as it can play an important role in fertility.

Find Fertility Help Near You

Taking charge of your reproductive health starts with nourishing your body. A fertility-friendly diet packed with nutrient-rich foods can support ovulation, egg health, and overall wellness, helping you feel confident and empowered on your journey to starting a family.

Fertility also starts with knowledgeable and helpful counseling, schedule an appointment today to speak with a Genesis provider about how we can help you with preconception planning and support.