How To Upgrade Your Diet to Improve Fertility
June is World Infertility Awareness Month and the perfect time to discuss some of the foundational changes every single person who is struggling with infertility can make. Rates of infertility are on the rise, and it’s now estimated that 1 in 6 people in Canada struggle with infertility. This is a scary statistic, but it’s important to know that there are actions you can take now to improve your fertility! One of the best places to start is by assessing your dietary habits and patterns. There is strong evidence that healthy preconception dietary habits can impact fertility rates in women and lead to higher sperm quality in men (5).
A large study found that those who followed specific fertility dietary patterns had a 66% lower risk of infertility related to ovulatory disorders and a 27% reduced risk of infertility due to other causes compared to those with the lowest adherence to this dietary pattern (5). Below is an overview of these dietary patterns that should be incorporated no matter where you are on your fertility journey.
Avoid trans fats & fast foods
Research finds that the best diet is one that avoids the intake of trans fats and fast foods. Trans fats include foods such as microwave popcorn, baked goods, frozen pizza, and fried foods to name a few.
One study found that every 2% increase in trans fats in the diet doubled the risk of ovulatory infertility in women (1). Other research has found that higher intakes of fast food have been associated with increases in time to pregnancy and infertility in women (2). We also see that trans fats and fast foods harm male fertility (3).
Instead of fast foods and trans fats, increasing the intake of healthy fats such as fish, nuts and seeds, and extra virgin olive oil may be protective when it comes to fertility. In particular, an increase in the intake of walnuts is associated with improved fertility in men with research finding it positively impacts sperm motility and morphology (4).
Replace red meats with fish and plant proteins
The type of protein you eat also can impact fertility. Research suggests that reducing red meat and replacing it with fish and vegetarian sources of protein is likely best (5). One study found that replacing 5% of animal protein in the diet with vegetarian protein sources was associated with a more than 50% lower risk of ovulatory infertility in women (6).
Increasing the intake of fish in the diet is beneficial for both male and female fertility. Research has found that a higher intake of omega-3 fatty acids, found in high concentrations in fish, was associated with improved sperm morphology in men and a higher incidence of pregnancy in women (5).
Reduce sugars and high glycemic carbohydrates
Diets higher in sugar and refined carbohydrates can negatively impact fertility (3). This is particularly important for women who have been diagnosed with PCOS and/or who have insulin resistance and blood sugar regulation issues. Some data suggest high consumption of sugar is associated with lower semen quality and increased infertility among men (5).
Avoiding or limiting the intake of soda is important when trying to conceive. Studies have found that women consuming 3 or more servings of soda a day had 52% lower pregnancy rates than women who had no soda in their diet (5).
Using the glycemic index and glycemic load as a guide to pick carbohydrates that are lower on both scales is a great way to guide your choice of carbohydrates.
Increase your intake of fruits & veggies
A higher intake of colourful veggies and fruits is beneficial for fertility. Veggies and fruits are a major source of vitamins, minerals and antioxidants that are all necessary for healthy hormone production and oxidative balance.
Studies have found that lower fruit intake is associated with increases in time to pregnancy and infertility rates in women (2). We also have research showing that men with the highest intake of fruit and veggies had higher sperm concentration than men with a lower intake likely working by impacting the antioxidant status of semen and blood (7).
Looking For More Fertility Support?
Understanding how to optimize your fertility, reduce miscarriage risk and support yourself for the healthiest pregnancy and postpartum period is incredibly important. Naturopathic medicine has many tools that can support you along your hormonal health and fertility journey. You can read more about our approach to fertility, and reach out to the clinic if you have any questions!
References:
Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007a). Dietary fatty acid intakes and the risk of ovulatory infertility. The American Journal of Clinical Nutrition, 85(1), 231–237.
Grieger JA, Grzeskowiak LE, Bianco-Miotto T, Jankovic-Karasoulos T, Moran LJ, Wilson RL, Leemaqz SY, Poston L, McCowan L, Kenny LC, Myers J, Walker JJ, Norman RJ, Dekker GA, Roberts CT. Pre-pregnancy fast food and fruit intake is associated with time to pregnancy. Hum Reprod. 2018 Jun 1;33(6):1063-1070. doi: 10.1093/humrep/dey079. PMID: 29733398.
Skoracka K, Eder P, Łykowska-Szuber L, Dobrowolska A, Krela-Kaźmierczak I. Diet and Nutritional Factors in Male (In)fertility-Underestimated Factors. J Clin Med. 2020 May 9;9(5):1400. doi: 10.3390/jcm9051400. PMID: 32397485; PMCID: PMC7291266.
Robbins W, Kim H, Houman J, Lee GW. Randomized Clinical Trial: Effect of Walnuts on Semen Parameters and Male Fertility (P18-042-19). Curr Dev Nutr. 2019 Jun 13;3(Suppl 1):nzz039.P18-042-19. doi: 10.1093/cdn/nzz039.P18-042-19. PMCID: PMC6574937.
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 Jul 31;6:211. doi: 10.3389/fpubh.2018.00211. PMID: 30109221; PMCID: PMC6079277.
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Protein intake and ovulatory infertility. Am J Obstet Gynecol. 2008 Feb;198(2):210.e1-7. doi: 10.1016/j.ajog.2007.06.057. PMID: 18226626; PMCID: PMC3066040.
Madej D, Granda D, Sicinska E, Kaluza J. Influence of Fruit and Vegetable Consumption on Antioxidant Status and Semen Quality: A Cross-Sectional Study in Adult Men. Front Nutr. 2021 Oct 15;8:753843. doi: 10.3389/fnut.2021.753843. PMID: 34722613; PMCID: PMC8554053.