The Perfect Fertility Diet?

The perfect fertility diet does not exist. There is not one way of eating that magically unlocks fertility potential for everyone. Perhaps we haven’t found the perfect combination, like lottery numbers that’d align to hit the jackpot. More likely, each human’s genetics combined with their lifestyle means we’re not even playing the same game.

However, we can use a few principles like a blueprint in order to form your fertility diet. Here are three key principles to guide on “what to eat” and “what not to eat” for fertility:

1. Eat whole foods

Whole food refers to minimally processed foods, or foods in a form as close to nature as possible. Whole foods mean food packed with more vitamins, minerals, fiber and good fat. As an example, dairy with its fat not only provides fat, but also fat-soluble nutrients. Whole grains contain the outer hull which provides a bulk of its fiber, vitamins and minerals. Focusing on eating food in a whole form is also a path to reduce food additives which can contribute to inflammation and impair digestion.

In order to personalize this principle, some may need to emphasize certain whole foods for their specific nutrient content and may even need to supplement beyond food to fill nutrient deficiencies. Some may need to avoid certain whole foods due to allergy, sensitivity or intolerance.

2. Manage insulin resistance

Insulin resistance is common, and it’s affecting our fertility. It negatively impacts hormone balance, egg and sperm quality, embryo quality and implantation.

Not only those who are diabetic and pre-diabetic need to address insulin resistance. Elevated blood sugar in the high end of the normal range can have a meaningful impact on menstrual cycles and conception rates. 

Improving insulin sensitivity is best tackled holistically. This is especially true when hormone balance is involved, like many with PCOS. To start, pay attention at breakfast to the role of high glycemic foods, like bread, cereal and sugar. How long is breakfast keeping you satiated? Ideally it leaves you satiated for at least 3 hours with stable energy and good mood. Yes, combating insulin resistance means you’ll even feel better throughout the day! Movement, sleep quality and stress management also play a role in blood sugar regulation.

Factors including physical activity, genetics and body composition contribute to one’s tolerance of carbohydrates. Some can maintain stable blood sugar with moderate levels of high-glycemic foods, while others can only manage with a lower-glycemic diet.

3. Combat oxidative stress

Oxidative stress is a normal result of living as a human being. As such we have innate systems to manage without much collateral damage. However, exposure to herbicides and pesticides in our environment, whether from our food supply, the plastics in our kitchens and the endocrine-disrupting chemicals in our bathroom cabinets all create a toxic load that is beyond our innate capacities. The resulting collateral damage is significant and directly affects our fertility by damaging our mitochondria. Mitochondrial DNA resides in egg cells and sperm cells, and protecting them from oxidative stress is important for their quality.

Reducing exposure is part of the equation. It’s an overwhelming part considering there’s BPA, phthalates, parabens, perfluorinated chemicals, halogens, persistent organic pollutants (and the list goes on) in seemingly every corner of our lives. We can also equip the body to better manage the toxic load. This includes a diet rich in antioxidants to help neutralize free radicals. It’s also a diet rich in amino acids and key micronutrients to support our innate detoxification processes. It’s adequate fiber and hydration coupled with a robust gut microbiome for effective elimination. 

Your fertility diet

While there is no one fertility diet, there is your fertility diet. This approach is not only a win for best possible fertility outcomes, it also means both you and baby will be nourished for a healthy pregnancy.

Use these principles to guide you! I recommend starting with whichever principle highlights the largest gap from your current reality. Then start with the basics. For example, when committing to eating more whole foods, start with one food at a time, like swap in whole fat organic dairy if you currently tolerate skim/low fat.

Don’t hesitate to reach out. Implementation of these strategies often requires nuance and personalization. I’m here to decode and help implement your personalized diet to optimize for fertility and the most balanced you!

References:

Loy, Ling et al. “Plasma glycemic measures and fecundability in a Singapore preconception cohort study.” Fertility and sterility vol. 115,1 (2021): 138-147. doi:10.1016/j.fertnstert.2020.07.014

Zaha, Ioana et al. “The Role of Oxidative Stress in Infertility.”  Journal of Personalized Medicine. 2023; 13(8):1264. doi.org/10.3390/jpm13081264