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Fertility Nutrition

6 Fertility Diet Tips No Matter Where You Live

Sarah Abernathy - Certified Herbalist
September 29, 2021
Reviewed by Christine Traxler, MD

We work with people all over the world, and some people we talk to find it challenging to access common foods we recommend on our Fertility Diet. The good news is there are ways to enrich your diet with fertility nutrients almost anywhere you live.

Here are our tips for how to eat a Fertility Diet if you’re living in a food “desert”, don’t have easy access to foods we suggest, or if your cultural options are different.

Fertility Diet Tips No Matter Where You Live

Tip #1. Do your best to include a healthy protein (plant or animal is ok), a healthy fat, and fruits and vegetables from your region at each meal. Look for organic, fresh foods when possible. Connect with local farmers and ranchers to see what options you may have. Learn how to grow some of your own produce (e.g. in pots, raised beds, small patio gardens). High quality frozen options can work if you have limited access to fresh foods.

Tip #2. Choose colorful and high-nutrition foods wherever you are. (Watch markets for seasonal imported produce and foods, too.)

Just a few examples:

  • Nigerian diet: wild fish/seafood, pumpkin, greens, yams, plantains, cassava, okra, spinach, beans, jollof rice, soups, stews, palm nuts, coconut milk, garri, groundnut soup.
  • Indian diet: yogurt, lassi, ghee, asparagus, squash, sweet potato, artichoke, lentils, mangoes, papaya, stewed apples, dates, soaked almonds.
  • Island Nations: tropical fruits like mangoes, papaya, pineapple, coconut, guava, passionfruit, bananas; sweet potato/yam; wild fish/seafood, seaweeds, beans, rice.
  • Asian diets: wild fish/seafood, seaweeds, greens, soups, stews, green tea, root vegetables, mushrooms. A little fermented soy like natto, miso or tempeh in moderation in a balanced diet is fine. Avoid excess processed soy foods (soy meat replacements, soy milk, tofu) which can affect hormonal balance.
  • Ethiopian diet: plantains, lentils, split peas, bananas, mangoes, eggs, beans, collard greens, enset, stews, nuts and seeds.
  • Middle Eastern diet: Lentils, split peas, fava beans and chickpeas, hummus, falafel, baba ghanoush, olive oil, garlic, onion, tahini, Shish Taouk, Tabbouleh, any variety of vegetables and fruits like melon, citrus fruits, kiwifruit, cherries, pomegranates, etc.

Watch The Introduction to the 21 Day Fertility Diet Challenge

  • Learn how to transition to a natural fertility diet by focusing on the important 5
  • Get all the details on how to use nutrition as a tool for hormonal health, cell protection and fertility wellness
  • An effective tool to help your tastebuds transition towards healthier foods
  • Learn which foods are most important for fertility and how to regularly eat them
WATCH THE INTRODUCTION TO THE 21 DAY FERTILITY DIET CHALLENGE

Tip #3. Use only unprocessed, whole grains available in your region. Grains like quinoa, rice (brown/wild), teff, millet, and corn will all work. Organic, non-GMO grains are the most nutritious if they are available.

Tip #4. Add herbs and spices. They are potent sources of antioxidants, vitamins, and minerals and available nearly everywhere. Many will increase circulation to the reproductive system and improve digestive function, too. Examples: cayenne, garlic, onion, ginger, turmeric, black pepper, paprika, fenugreek, berbere or garam masala spice blends, cumin, clove, cinnamon, nutmeg, and so many more.

Tip #5. Try new foods. Variety is the spice of life. Eating large amounts of the same foods all of the time can be counterproductive or lead to imbalances. Take time to learn and experiment with new recipes. Trying new foods can really give your program a boost.

Tip #6. Use food supplements to enhance your fertility program. For people who have difficulty finding fresh produce and greens, a green superfood drink mix like Fertiligreens is an excellent option. If you want to try smoothies, but have limited access to fresh ingredients, learn more about the Fertility Smoothie Kit. It provides everything you need to make a nutritious drink for reproductive health. If you have difficulty finding quality protein sources, a protein drink mix can make a big difference. Organic, vegan options are available, too.

Eat Well, Live Well!

Wherever you are on your fertility program, do your best to take advantage of the quality foods near you. There is no “one” Fertility Diet that will work for everyone. Try to cover the nutrition basics each time you sit down to eat. Make an effort to reduce your intake of high-sugar, deep-fried and highly processed foods. They produce free radicals that damage cells and slow down your program. For fertility health, what you don’t eat is as important as what you do eat.

If you have limited access to quality food in your area, imported options and food supplements also make a lot of sense. Do some research and stick with your best choices. Take time to plan and maybe even learn how to preserve fresh foods so that when you can stock up, food won’t go to waste. Reminder: While diet is a key part of the fertility picture, it is not the only area to work on. Getting regular exercise, keeping stress low and targeting your specific fertility challenge areas are all incredibly important.

If you’re having trouble getting started, please don’t hesitate to reach out to us. We’re always here for your questions, to share feedback and help with concerns.

References

  • USDA Defines Food Deserts. (2018). Retrieved from: http://americannutritionassociation.org/newsletter/usda-defines-food-deserts
  • 20 Popular Nigerian Food. (2018). Retrieved from: http://afrotourism.com/trip-idea-blog/20-popular-nigerian-food/
  • Scinto, M. (2018). Puerto Rican Food Nutrition. Retrieved from: https://healthfully.com/179652-puerto-rican-food-nutrition.html
  • Wiens, M. (2018). Ethiopian Food: The Ultimate Guide For Food Lovers. Retrieved from: https://migrationology.com/ethiopian-food-guide/

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About the Author

Sarah Abernathy - Certified Herbalist

Sarah has worked in the field of natural foods and herbalism for over 20 years. She's the Co-Author of "Healthy Healing" with over 1 million copies sold, a Certified Herbalist, and a health and wellness consultant. Sarah Graduated from the Professional Herbal Studies program at East West School of Herbology, and holds a Bachelor’s Degree in English from St. Mary's College. Working with women on their journey to wellness is her passion and she loves to share what she has been blessed to learn from naturopaths and other herbalists over the years.

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.

It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*

2️⃣ Support fallopian tube health.*

3️⃣ Help maintain normal ovarian function.*

4️⃣ Encourage normal uterine health.*

5️⃣ Support hormonal balance.

Type ‘TEA’ in the comments below if you would like 10% off your first order or Reproductive Support Tea and I will DM you a discount link. 👇👇

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👇3 Ways To Naturally Support Ovulation 👇

Lack of ovulation is one of the most common causes of infertility.

BUT you can help support your body to regularly ovulate again when hormonal health is found.

Here are some steps you can take to support yourself….

1️⃣ Eat healthy fats like avocado, chia, flax, nuts & seeds

2️⃣ Eat an abundance of whole foods 🥦🍉🥗🍇

3️⃣ Increase circulation to the reproductive system through exercise, Self Fertility Massage and castor oil packs.

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#ovulation #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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🌱 Ashwagandha is one of my favorite herbs for stress support while trying to conceive. 

It is easy to use and the calming effects can be felt pretty quickly after starting the herb. 

➡️ The hormonal support results take a bit longer, as with any hormone supportive herb, but is wonderful for both women and men who are experiencing high stress and hormone imbalances. 

Type ASH in the comments below and I will share which Ashwagandha I recommend and how to use it for fertility support. 👇👇

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⭐ 3 Benefits of Vitex for Fertility…

1️⃣ Regulates hormones: Vitex, also known as chasteberry, is known to regulate the production of hormones such as luteinizing hormone and prolactin, which can help to balance out estrogen and progesterone levels, promoting fertility.

2️⃣ Improves ovulation: Vitex can help to regulate the menstrual cycle and improve ovulation in women with irregular cycles or polycystic ovary syndrome (PCOS).

3️⃣ Decreases symptoms of PMS: Vitex can also help to reduce the severity of symptoms associated with premenstrual syndrome (PMS), such as cramps, breast tenderness, and mood swings, which can improve overall health and well-being.

Want to know which Vitex I recommend and how to use it? Type VITEX in the comments below 👇

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🌱 Red raspberry leaf has been used by midwives for fertility for generations. Some of the most well known benefits of raspberry leaf for reproductive support include… 

1️⃣ Regulating menstrual cycles: Red raspberry leaf is believed to help balance hormones and regulate menstrual cycles, making it easier for women to conceive.

2️⃣ Strengthening the uterus: Red raspberry leaf is rich in vitamins and minerals, including iron and vitamin C, which are believed to help strengthen the uterus and prepare it for pregnancy.

3️⃣ Improving egg quality: Some studies suggest that red raspberry leaf may improve egg quality and increase the chances of conception.

4️⃣ Reducing morning sickness: Red raspberry leaf is also believed to help reduce the symptoms of morning sickness, which can be especially beneficial for women who are trying to conceive.

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🧪 Xenohormones are chemicals that mimic the effects of hormones in the body. 

They can disrupt the endocrine system, which controls the production, transport, and function of hormones. 🚫

This can lead to a variety of health problems, including fertility issues. 

Examples of xenohormones include certain pesticides, plastics, and phthalates. 🕯️

Exposure to these chemicals can affect the production of hormones such as estrogen and testosterone, which play key roles in fertility. 

Xenohormones can also affect ovulation and implantation of a fertilized egg, leading to infertility. 

It would be best to avoid these chemicals as much as possible. 

👇👇To  learn more about which chemicals to avoid and which products are most important to replace type in ‘TOXIC’ in the comments below to get my guide to Creating a Healthy Home for Fertility Pregnancy & Family 👇👇

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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The body is always giving us feedback to what is happening inside. How regularly you go to the bathroom shares a lot about your digestive health.... as does a bloated belly or gas. Your period or monthly cycle can share a lot about your hormonal state. Your skin can share how your liver is doing. And so on. What have you learned from listening to your body?

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Some research suggests that certain VOCs, such as phthalates, may disrupt hormone balance by mimicking estrogen and other hormones in the body. 🚫

It’s always a good idea to choose candles made from natural materials, such as beeswax or soy wax, which produce fewer VOCs. 🐝

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Preparing for pregnancy is one of the best steps you can take for a healthy pregnancy and child. Here are some steps to help you get started…. 👇

1️⃣ Eat a diet high in fiber. More fruits and veggies

Fiber helps the body to get rid of excess hormones and fruits and veggies are packed with fiber. They also are very hydrating and have lots of nutrients. All are useful for someone with heavy cycles. 

2️⃣ Learn about your fertility cycle through tracking and charting

Fertility charting will help you to understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path. 

3️⃣ Fertility Cleanse 1-2x per year

The first phase of the Fertility Cleanse is a great way to help support the liver in it’s natural ability to get rid of excess hormones. The second phase focuses on the uterus and helping the uterus to cleanse and increase circulation.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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💡It can be completely normal for your menstrual cycle to vary in length slightly from month to month! 

Ovulation may come a day before or a day later even in normal some cycles. 

We actually expect to see natural variations between menstrual cycles. 

Early ovulation can be concerning, however, when/if it consistently happens. 

➡️ If you would like to learn what you can do to help balance a short follicular phase type EARLY in the comments below and I will send you a link to my guide….👇👇

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Are you experiencing fibroids? 👇 Type FIBROID in the comments below and I will send you a link to my natural guide. 🌱

#fibroid #fibroids #naturalfertility #fibroidfertility #fibroiddiet

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When in doubt get it checked out. 

One of the most common reasons I suggest women to see their doctors is when they are experiencing  a heavy period that doesn’t stop after 5-7 days and has heavy flow. 

There are many different reasons this could be happening, but we first want to make sure it isn’t something that requires medical assistance before going on to healthy lifestyle support.

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Over the past 20+ years that I have been an herbalist I have seen what herbs can do to help turn someone’s health around. 

When it comes to fertility there are a lot of different herbs that you can use. But they all have different actions. There is no one herb that fits all for fertility. 

That is one of the reasons I make herbal blends & formulas. 

Three of my favorite herbs are vitex, maca and shatavari, but they each have different effects on the body. 

So the key to success with fertility herbs is to first figure out what is going on in your body and then you can pick the right herbal formula for you. 

You can do this by charting your fertility (I have a lot of posts about fertility charting on my feed as well as my website) and also paying attention to your period. 🩸

To learn more about my herbal formulas for fertility support type HERBS in the comments below and I’ll share a link to my formulas 👇👇

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👇READ THIS if you have a regular period but still haven’t gotten pregnant…. 

The answer is YES. The menstruation phase of a monthly fertility cycle is only one stage of the cycle. 

There are many other times of the month that are even more important like: 

🌸 Follicular phase: When the lining is growing and follicles are maturing

🌸 Ovulation: When the egg is released

🌸 Implantation: When the fertilized egg implants

🌸 Luteal phase: The time period between ovulation and the next cycle needs to be long enough for implantation to occur. 

Wondering how to start supporting your fertility naturally? 

👇 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the steps you can take to support your fertility cycle. 👇

#periods #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Endometriosis can impact fertility and having a healthy pregnancy. 

Preparing ahead of time and taking the steps can make a big difference. 

Type ENDO in the comments below if you would like my natural guide to supporting your fertility regardless of having endometriosis....💛👇
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