Fertility diet pyramid
Your nutrition plan guides you through the changes you can make to optimise your nutrition for your fertility health. As a handy reminder, here is the balance of foods that research finds is good for fertility.
Source: The Fertility Diet, Jorge E. Chavarro, Walter C Willett and Patrick J Skerrett
* We have adapted this recommendation to take account of the differences between the US & UK dairy industries.
Here’s also a summary of the main recommendations of our nutrition plan, please do follow the plan as it will explain the science, help you make the changes and provide recipe inspiration. Any questions, please do message our nutritionist.
- Take your vitamins – particularly folic acid and vitamin D. Ensure you have 400ug/day of Folic Acid and 10ug/day of Vitamin D. The Nurses’ Study found that for folic acid, women who got at least 700mcg a day from diet and supplements were 40- 50% less likely to have had ovulatory infertility than women getting less than 300mcg
- Swap simple carbs for complex carbs – high intake of simple carbs has been linked with ovulatory infertility eg. white bread, pasta, rice, sugared sodas . Choose complex carbs instead eg. wholegrains, beans, whole vegetables (including the skin), whole fruits (including the skin)
- Increase healthy fats – such as omega-3 fats found in fish, flaxseeds and walnuts.
- Cut down on trans fats– The Nurses’ Study found that the more trans fat in the diet, the greater the likelihood of developing ovulatory infertility. This includes many solid margarines, vegetable shortening, most commercial baked goods, and most fast foods.
- Try to get most of your protein from plant based sources rather than animal sources – grains, beans, seeds and nuts are great sources.
- Add pre and probiotics to your diet – Foods high in pre and probiotics include fermented foods like sauerkraut, kimchi, miso, kefir.
- Moderate exercise – regular exercise has been shown to improve fertility. The advice is to do at least 150 minutes of moderate aerobic activity a week that raises your heart rate, makes you breathe faster and feel warmer. Choose something that you like doing, can be yoga, strength training, walking, running, swimming.
- Focus on drinking water – cut out sugary fizzy drinks and alcohol, and cut your caffeine down to 200mg a day
- Manage your BMI – keep your weight within the healthy range (18.5 and 24.9 BMI)
- Try mindful eating – Mindful eating is an approach that enables you to recognise and change eating behaviours by learning to regain control over how you feel and eat.
- Learn other healthy habit hacks – including how to read food labels.
- Your partner – if your in a relationship, make these changes with your partner it will improve the health of both of you, and you’re more likely to stick to it! If you have a male partner they should start taking supplements for sperm health, we recommend Proxeed.