Trying to Conceive? 5 Foods that Support Reproductive Health

If you are trying to have a baby yet are experiencing challenges, you are not alone. Statistics show that 1 in 8 couples have trouble getting pregnant or have trouble sustaining a pregnancy in the United States. Despite this statistic, there are certain steps you can take to increase your chances of having a child. Making better nutritional choices daily is an important place to start. 

Navigating the world of nutritional advice can be a daunting task, especially when it comes to fertility challenges. You may feel overwhelmed when trying to decipher conflicting information from family members, friends, blogs, magazines, and more. Fortunately, your food does matter and can have a positive impact on your fertility journey. Read on to learn about five foods that can help you along the way. 

Foods That Support Fertility Health

Full-Fat Dairy

A 2021 meta-analysis of 27 studies, published in the Journal of The American College of Nutrition, suggests that consuming dairy foods may actually reduce inflammation rather than cause it, contrary to popular belief. Keep in mind that this doesn’t apply for those who have dairy sensitivities or are lactose intolerant. 

Data from a study in Frontier's in Public Health has shown that those suffering from ovulatory infertility may benefit from the incorporation of full-fat dairy into their diet, as opposed to opting for fat-free dairy options. This is due to the fact that low-fat dairy consumption is associated with an increased risk of ovulatory infertility.

Sardines 

Sardines are an excellent source of DHA omega-3 fatty acids and high-quality protein, and feature a variety of fertility-supporting nutrients. Studies have shown that couples who consumed more fish had a higher likelihood of conceiving. 

Because sardines are smaller fish, they have lower levels of mercury, making them a pregnancy-friendly food. Adding sardines to snacks and meals is an easy way to get a fertility boost.

Oats 

This whole grain fuels your body with iron, B vitamins, and fiber. They play a role in supporting the endometrial lining, which is where the embryo implants. Endometrial thickness is correlated with higher positive fertility outcomes. The thicker the endometrial lining, the higher the chance of attaining a pregnancy and live birth. 

Lean Beef 

Lean beef is a powerhouse of protein and is packed with essential nutrients like zinc. Zinc plays an important role in the fertility diet of both males and females, as it is necessary for sperm health and egg quality. Be sure to always look for grass-fed beef!

Tomatoes

Most of the focus of fertility support is geared towards women, but males need support too. A 2021 review published in The Lancet revealed that 50 percent of couples struggling with conceiving had issues with male infertility. 

The tomato is one of the best foods that supports male fertility. This fruit is loaded with lycopene, a powerful antioxidant that has been found to improve sperm quality. To get the most out of your tomatoes, opt for dishes with cooked tomatoes over ripe ones. If you don't like tomatoes, other foods rich in lycopene include red peppers and watermelon. 

If you are struggling to conceive, you can make a difference by making small changes in your diet and adopting these as a lifestyle change. While many other factors may be out of your control, you very much have control over what you eat. 

Consuming the foods listed above, including other whole grains, lean protein, walnuts, dairy, and seafood, can cause a positive impact on your fertility. While you are adding in these foods, be sure to reduce your consumption of refined carbs like pizza and pasta to support you on your journey. 

The Struggle is Real

Many couples struggle with fertility challenges. Whether you just recently started trying to conceive or have been trying to conceive for years, we can all use help and support. The road to motherhood is not always an easy one. Every month you may feel start hopeful only to feel a sense of loss at when another period arrives.

There are many more options besides a healthy diet, such as fertility acupuncture, massage, and virtual fertility coaching. If you need fertility support in general, reach out for help. If you need some extra fertility boosting tips, download this free fertility e-book. 

You Already Have a Great Nutrition Regimen…Now What?

If you’re still struggling to conceive and want more support, check out The Wholesome Fertility Podcast for free fertility boosting tips!

Dairy & Fertility: Getting to the Bottom of it

As a fertility acupuncturist, I constantly find myself researching and learning information regarding fertility. Luckily, even though there are varying opinions out there, in the natural medicine world of fertility there aren’t too many extreme conflicts of information - at least not in my experience. In regards to fertility, I knew it would be really important for me to be able to guide my patients on diet which is one thing that is more in their control than anything. So I wanted to address the one topic that continuously causes confusion for my patients, and that is dairy. Specifically milk products.

In Chinese medicine, dairy can cause phlegm which is why we suggest to keep it to a minimum. Dairy has also been an issue for certain people who cannot digest it properly. Yoghurt seems to be a lot more compatible with our digestion because it has healthy bacteria which is healthy for the gut.

In a book called The Fertility Diet, the authors share information that was retrieved from the most comprehensive study to date from the long-standing Nurses’ Health Study on how a certain foods can affect fertility. In this book they say that skim or reduced fat dairy can have adverse effects on fertility. On the other hand, full fat yoghurt or milk has shown to increase chances of conception. My understanding for the reason there are so many conflicting reports on this is that some milk products add hormones which are known to disrupt the endocrine system therefore causing fertility challenges. It can also be that people who have noted adverse responses due to reduced fat dairy, which has been shown to reduce the rates of fertility, associated it with dairy as a whole.

So according to these studies, if you are to have dairy make sure it’s whole and full fat. Fat is actually an important part of our diets and it is found to be a lot more beneficial than we have thought for the past several decades. Healthy fats are also listed as the foods necessary for improved conception in the The Fertility Diet.

As an Oriental Medicine practitioner, I look at the person’s individual constitution. If they have phlegm damp symptoms I would not recommend dairy. And if the person doesn’t have any symptoms of phlegm damp, is not lactose intolerant or sensitive to dairy, I would suggest full fat organic yoghurt once a day if they are looking to get pregnant. This will give their bodies a needed serving of fat which is shown to increase fertility. I would also suggest to drop sugar which is another ingredient that is associated with poor fertility outcomes.

Image by Nikolai Chernichenko