Have you heard about the Fertility Diet?
Let’s break it down!
The science behind the Fertility Diet is based on a Harvard University Study of over 18,000 nurses over a period of 8 years.
The women in the Nurses Health Study who followed five or more of the Fertility Diet recommendations reduced their risk of ovulatory infertility by more than 80-90%.
That’s a substantial achievement with a set of simple, inexpensive and tasty dietary changes!
Here are some the recommendations and my take on them too!
1. Choose slow carbs, not no carbs. Choosing slowly digested carbohydrates that are rich in fiber, like whole grains, vegetables, whole fruits, and beans, instead of rapidly digested carbs can improve fertility by controlling blood sugar and insulin levels.
Here’s my take:
It’s best to determine if you have an intolerance to gluten (a protein found in wheat, barley, rye) first! Gluten is the latin term for glue and its adhesive properties hold bread and cake together. The undigested gluten can trigger your immune system to attack the lining of the small intestine, which for some people can cause digestion symptoms, joint problems, skin problems, mood problems and autoimmune issues too.
The wheat crop is also highly sprayed with glysophate (herbicide used to kill weeds – e.g Monsanto Roundup) which studies have linked to infertility.
I recommend taking out gluten for at least 10 days and determining if you have a sensitivity. You can then re-introduce gradually and use a food journal to detect any symptoms. This is especially important for PCOS, Endometriosis, Thyroid Problems, Unexplained Infertility, and Male Factor Infertility
2. Make it whole milk. Skim milk appears to promote infertility. If you drink milk, choose whole milk while trying to get pregnant, or have a small dish of ice cream or full-fat yogurt every day.
Here’s my take:
Many people also can be intolerant to dairy too! It is high in estrogen (due to the pregnant cows), which can than affect your delicate endocrine system, plus it may contain antibiotics, growth hormones and steroids.
I recommend taking out dairy for at least 10 days to determine if you have a sensitivity. If you find that you do not have a sensitivity always opt for organic and grass fed dairy. This is especially important if you have estrogen dominance, which can be the case with PCOS, Endometriosis, Fibroids, Recurrent Miscarriage, PMS, cramps and lack of ovulation
3. Take a multi-vitamin. Getting extra folic acid (400 micrograms a day) before you get pregnant could actually help you start eating for two.
Here’s my take:
Make sure your prenatal vitamin has methylated folate not folic acid. My recommendation is to always choose professional grade supplements. Many supplements can contain fillers/dyes/allergens.
My favourite Prental, is Thorne Basic Prenatal.
4. Drink to your health. The best beverage for keeping your body hydrated is water. Coffee, tea, and alcohol are okay in moderation. But skip sugared soda as they appear to promote ovulatory infertility.
Here’s my take:
Slowly reduce your caffeine intake. You don’t want to go completely caffeine free right away because you will experience withdrawal symptoms. When you are decreasing your soda intake, drink one glass of water for every soda. To reduce coffee, start with 50% regular and 50% decaf.
5. Head toward the fertility zone for weight. Weighing too much or too little can interrupt normal menstrual cycles, throw off ovulation or stop it altogether. The best range for fertility is a body-mass index (BMI) of 20 to 24. Working to move your BMI in that direction by gaining or losing some weight is almost as good.
Here’s my take:
Losing weight is SIMPLE, but its not EASY!
Work to control your blood sugar levels, with a glucometer (keeping your blood sugar levels stable will help to minimize cravings), get a good nights sleep (7-9 hours) and get honest about your stressors!
Let us know if you have tried any of these recommendations and what has been your experience!
Need support? Book your FREE Supercharge Your Fertility Discovery call here! Learn simple steps you can take to prepare your body for a baby!
Sarah Clark empowers couples to discover how lifestyle and diet can dramatically impact their chances of conceiving. She was diagnosed with premature ovarian failure at 28 and had both her kids with donor eggs. Not until years later did she discover that the root cause of her infertility was a food intolerance. Join the Free Fab Fertile Support Group on Facebook for mini-challenges, motivation and inspiration!
