If you’re trying to boost your fertility, you’re not alone. Many people in today’s modern society are struggling with conception. But research increasingly points out that your diet and lifestyle—for both men and women—may help you achieve your fertility goals. Science shows that it is very important to look at what you put on your plate, which is key for setting you up for a successful pregnancy. The wonderful news is that your diet should be packed with delicious, healthy, whole plant foods!
I sat down with my friend and fertility nutrition expert Elizabeth Ann Shaw, MS, RDN, CLT, CPT, to learn more about how you should eat to give you the best odds chance for conceiving.
Sharon: What are the major connections between fertility and nutrition, according to the latest science?
Liz: While I will say there’s so much more to be uncovered as far as the connection between diet and fertility, the available research has made it very clear nutrition can directly impact one’s chances of conception. For instance, research has shown that a predominantly plant forward, Mediterranean style of eating can shorten the time it takes one to conceive while also improving both male and female fertility.
Sharon: How can the way one eats make an impact on fertility?
Liz: Nutrition is so empowering, especially in a disease state that one may feel so powerless, like infertility. By investing in your health through making positive changes to include more produce, plant forward protein and heart healthy fats (like omega-3s), one will certainly start to feel better. I like to call it good mood food. With stress being such a key factor in many cases of infertility, feeling better and less stressed by fueling your body right is a HUGE step forward to improving your chances of conception.
Sharon: Does nutrition apply to the fertility of the father and the mother? How is nutrition unique to each gender?
Liz: Yes, fertility nutrition is applicable for both males and females. For instance, both genders are encouraged to increase produce intakes and focus on a predominantly plant forward style of eating. The main difference in eating styles come to the dairy category, though recent studies have proven this may not benefit or harm fertility overall. Generally speaking, those females who struggle with ovulatory fertility conditions are encouraged to switch to whole milk dairy, whereas males are encouraged if consuming dairy to stick to the low-fat non-fat varieties.
Sharon: Are there particular foods that should be avoided to maximize fertility?
Liz: A recent study showed that higher fast food intakes and lower fruit intakes negatively impacted one’s time to conception. While I’m not saying you can never enjoy a take-out burrito, the research does lend to more plant forward, whole food dietary patterns over highly preservative ridden foods.
Sharon: Are there particular foods that should be included to optimize fertility?
Liz: While a plant forward diet has shown to optimize fertility, here are some key foods!
Sharon: Are there any diet or nutrition strategies that people should take into account?
Liz: Yes, weight is important for both males and females, as well as activity levels. Women who are highly active and undernourished may struggle with hypothalamic amenorrhea that can significantly affect their ability to conceive. Alcohol and caffeine intakes (as well as illicit drugs) are a concern with time to conception. While I’m not saying you can’t have an occasional glass of wine or one cup of AM coffee, but, keep it in perspective and practice moderation! Most coffee shops these days serve way more than 8 ounces.
Sharon: How soon should people start making these changes in their diets before they want to try to conceive?
Liz: As soon as possible, especially if age is of a concern. Another concern is those who fall in the obese BMI category, as research shows they have a more challenging time getting pregnant. I spoke to a reproductive nurse practitioner recently who mentioned she heard the new recommendations are to spend a year lowering weight for those who are obese and fighting a ticking clock before heading into assisted reproductive technology procedures to ensure higher odds of a successful outcome.
Sharon: What is the picture-perfect diet for men and women in order to have the most successful rate of conception?
Liz: I hate to make things so black and white, but simply speaking: eat the rainbow! Focus on fueling your body with more produce, less processed/preservative food and managing your emotional health (reduce stress)! This is a winning combination to help make you a healthier human in the long run, while aiding your fertility too!
Sharon: Please share some of your best tips for eating to boost fertility.
Liz: Focus on small simple changes you can make on the regular. Choosing whole grains over white processed bread products, aiming to hit at least 5 servings of fruits and veggies a day (hopefully more!) by adding a cup of spinach to your omelet, a handful of berries to a smoothie or a bag of carrots to dip with your hummus can go a long way over time. Plus, this shouldn’t be boring by any means! Think outside the box and have fun with your partner as you create a new health style that will only benefit you throughout life! The Fertility Foods Cookbook has a variety of plant forward choices to help you get creative!
Elizabeth Shaw has been a nutritionist for over 10 years, and a registered dietitian nutritionist for seven years. Elizabeth is a nutrition expert and owns a nutrition communications business and maternal health practice in San Diego, California. A guest on local and national television, she hosts healthy living segments that highlight the ease of incorporating nutrient- dense recipes into meal planning. In addition, Elizabeth is a freelance writer and serves as a nutrition expert for many national publications, such as the Academy of Nutrition and Dietetics Food and Nutrition Magazine, Shape.com, Women’s Health, Men’s Health, Reader’s Digest, FitPregnancy.com, Parents, and others. Her current position has led her to what she loves most, educating the public about the importance of nutrition and health in daily life.
Elizabeth believes all foods can fit in a balanced lifestyle. She shares her passion for cooking and life on her blog, Shaw’s Simple Swaps, and in her work as a national spokesperson, advocating for maternal health and fostering fertility through food. Elizabeth also runs a support community, www.BumpstoBaby.com, in which she shares her personal struggles with infertility. In this she provides comfort, support and health coaching for clients looking to work with a Registered Dietitian Nutritionist to help nurture their diet while struggling with infertility. She is co-author of Fertility Foods Cookbook, Hatherleigh Publishing 2017.
Image: Quinoa Waldorf Salad with Walnut Vinaigrette, Sharon Palmer, RDN
For my best tips for taking on a plant-forward diet, check out the following blogs:
5 Tips for Plant-Powering Your Eating Style
Simple Plant-Based Swaps for Every Meal
Plant-Based Protein Tips
