How to eat a Fertility Diet for boosting fertility and increasing egg health…

Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you can make. Numerous studies have shown that specific changes to the diet can increase the chances of healthy ovulation, prevent recurrent miscarriage and lead to a healthy pregnancy.

Nutrition plays a big roll when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants which help to protect the egg and sperm from free radicals are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your fertility.

What is the Natural Fertility Diet?

This diet is called the “Natural Fertility Diet” because everything that we are consuming is nutrient dense, 100% natural, whole foods. This diet represents a way of eating that supports and creates a very fertile body. You are what you eat and if you are eating foods that support ovulation, foster balanced hormone production, and increase the health of your eggs (to name just a few benefits), you are going to see the effects on your fertility.

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The Science of the Fertility Diet

Harvard performed a recent study that showed an 80% decrease in infertility with the lifestyle changes made by switching to a fertility diet. This Fertility Diet has also incorporated the research of Dr. Brewer and Dr. Weston Price. Dr. Weston Price’s recommendations are based on Traditional Diets that were followed in times when humans were most fertile, before industrial foods. Dr. Brewer’s Diet has been proven to reduce the risks of pregnancy complications.

Benefits of a Fertility Diet

Once pregnant you stay on the same plan

Diet?

Keep in mind that this is not a diet to lose weight or gain weight unless that is what your body needs to do. This way of eating will balance out your systems and as a result your weight will be healthy. If you need to lose some weight, you lose some, if you need to gain some you’ll gain some.

Fertility Cycle Nutrition Diet guidelines

Watch: Fertility Food Guide Pyramid

• * Eat all organic vegetables- Conventional produce contains harmful herbicides and pesticides which have been shown to negatively effect both male and female fertility.
• * Eat only organic dairy products – Dairy that is not organic contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. Also keep dairy products to a minimum because of there congesting nature.
• * Eat fish at least twice a week – Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep water fish such as ahi tuna, swordfish, and Chilean sea bass due to there potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also when choosing salmon, avoid north Atlantic farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes.
• * Eat only red meat that is Grass Fed and Organic – Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominate conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein. It is best to eat no more than 4oz. of red meats per serving.
• * Eat only chicken that is free range/Organic – Like red meat, conventionally raised chicken is full of antibiotics and hormones which can have negative effects on hormonal health. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label.
• * Eat only grains in their whole, natural form – Whole grains are filled with fiber, important vitamins, and immune supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead choose whole wheat or sprouted bread, rice or whole what pasta, quinoa, and brown rice.
• * Eat protein and high fiber foods with each meal – Both clean protein and fiber help to regulate the blood sugar levels which helps to reduce fertility issues such as PCOS, immunological issues, and promotes healthy hormonal balance.
• * No soy of any form unless fermented such as miso and tempeh – Soy foods have been shown to contain estrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance.
• * No refined sugars or fruit juices (unless freshly juiced) – Pasturized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively effect your immune system. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, agave nectar, and maple syrup.
• * Drink lots of clean water – Be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled waters as some of the plastics in the bottle can contribute to hormonal imbalance due to there estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as many recent studies have shown tap water to be laced with harmful pesticides from agricultural runoff.

Fertility Food Guide Pyramid

Fresh fruits and vegetables- Fruits and vegetables supply the body with minerals, vitamins, enzymes, antioxidants and water. You should eat a wide variety of colors to get all of the different nutrients you need. I like to make a smoothie each day, which provides all of my daily fruit and many of my daily supplements and superfoods. I also strive to eat one salad a day in addition to a dark green vegetable with dinner such as broccoli or swiss chard to up my vegetable and fiber intake.

Protein- Proteins are needed for every function of the body. Protein can come from fish, organic poultry, organic meats, and beans. For this food plan, you will need to eat 40 - 60 grams of protein a day.

Carbohydrates- Carbs are a misjudged villain. The types of carbs we are talking about consuming are whole grains that are in their natural state and are full of fiber. Fiber helps the body metabolize the excess estrogens out of the body. There is a catch though: you will need to eat whole grains together with a protein, and never alone. This prevents the blood sugar spikes that affect fertility and egg attachment.

Organic raw dairy or calcium foods - Getting plenty of calcium is important for an alkaline body (which is a more friendly environment for the sperm and fertilized egg). Calcium rich foods include sesame seeds, seaweed, almonds, quinoa, organic dairy, yogurt, cottage cheese, and dark leafy green vegetables.

Fats-Fats are necessary for producing hormonal balance. Fats are not the enemy; they provide essential vitamins not found anywhere else. Be sure to include a variety of fats. This means no low fat diets. Focus on clean fats from clean animals and oils that come from olives, flax, avocados, nuts, seeds, and fish.

Unheated sweeteners- Replace processed sugars with sweeteners such as agave nector or maple syrup. Avoid processed sugars like white sugar and artificial sweeteners like Nutrasweet or anything containing aspartame.

Fertility Diet Daily Checklist

Fertility Superfoods

Superfoods should be a part of every couples fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. Here is a rundown of 5 Fertility Superfoods you should know about:

Maca
Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.

Royal Jelly
Royal jelly is another fertility specific superfood which may help increase egg health, quality of egg, and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.

Royal Jelly is rich in vitamins, A, B, C, D,and E. It is also contains minerals including calcium and iron, all of the essential amino acids plus antibacterial and immune stimulating properties.
Royal jelly comes in capsules or in a base of honey. It can be taken everyday.

Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.

Whey protein powder
While we all know that protein is essential for a healthy diet, many women do not get enough protein in their daily diet. In the fertility diet, it is essential to have protein with each meal so blood sugar levels stay balanced. This can be hard on a person’s daily lifestyle, so I suggest using a protein powder. It is not easy to find a protein powder that is acceptable with a healthy fertility diet. All protein sources should be organic or raised without hormones and antibiotics, and the protein source should never be soy.

I have found one protein powder that is made from “clean” grass fed whey, which means it was made from free roaming cow’s milk that does not have any hormones or antibiotics. It is called True Whey. True Whey does not contain sugars, dyes, or artificial ingredients. This has been essential for helping many women stick to their fertility diet.

Spirulina
Spirulina is a tiny aquatic plant has been eaten by humans since prehistoric times and is grown worldwide as a healthy food. It is a vegetable with more protein than soy, more Vitamin A than carrots, more iron than beef, a profound source of protective phytochemicals, naturally low in fat, a source of the essential fatty acid GLA, and is easy to digest.

Spirulina makes it easy to get your greens every day. Spirulina is available in powder form and is the best tasting super green food available.

Get Your Free Maca Fertility Superfood Recipes Here!

The Maca Fertility Superfood Recipes shares with you easy and fast ways to eat Maca and other fertility superfoods to help increase your egg health, balance your hormones, and prepare for conception with nutrient dense fertility foods.

Fertility Diet Q&A

How long does it take for the fertility diet to have it’s effect?

There is a constant cycle of cells renewing themselves in the body. The fertility diet has an impact on the entire body including digestion, hormonal balance, egg health, menstural health, and immune system balance. In order for true health and healing to occure it takes some timef for the body to shift and make changes. You should feel really good right away after starting the fertility diet. But for true long term effects the fertility diet needs to become a new part of your lifestyle and everyday life.

Can I still get pregnant if I am vegetarian or vegan?

Of course you can. The fertility diet includes animal proteins but it can still be followed by a vegetarian or vegan by replacing the animal proteins with beans and nuts. It would be best to not eat processed soy meat substitutes as soy is a controversial anti-fertility food.

Is there a different fertility diet for men?

The way that men should eat in preparation for conception and to increase sperm count is not that different from women. They can benefit from the antioxidant rich fruits and vegetables, the hormone balancing properties of fiber and green vegetables.

I have PCOS and heard that diet has an impact. Is this fertility diet good for women who have PCOS also?

Diet can have a big impact on PCOS. It is one of the main natural therapies to help PCOS and its effect on fertility. To learn more about how to eat specifically for PCOS read the PCOS Fertility Guide.

References:
“Changes in diet and lifestyle may help prevent infertility”, Harvard University Gazette.2007 http://www.news.harvard.edu/gazette/2007/11.01/06-fertility.html
Brewer, Tom, Dr. “Good Nutrition for Healthier Moms and Babies”. 2008 http://www.BlueRibbonBaby.org
Hass, Elson, MD. Staying Healthy with Nutrition. 2006
Reno, Tosca, B.Sc. The Eat -Clean Diet. 2007
Groll, Jeremy, MD. Fertility Foods. 2006
Linda, Page, Ph.D. Diets for Healthy Healing.2005
Packer, Lester, Ph.D. The Antioxidant Miracle. 1999
Hofmekler, Ori. The Anti-Estrogenic Diet. 2007
Black, Jessica, N.D. The Anti-Inflammation Diet and Recipe Book. 2006
Light, Luise, M.S. What to Eat. 2006
Bowden, Jonny, Ph.D. The 150 Healthiest Foods on Earth. 2007
Pitchford, Paul. Healing with Whole Foods. 2002