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Based on highly respected long-term research, the Harvard Nurses’ Health Study, here are some examples of fertility-boosting dietary strategies to help a woman achieve pregnancy. Their recommendations are in line with the observed link between what the nurses ate and whether they became pregnant.
1. Protein
Having more plant protein and less animal protein helps prevent ovulatory infertility. The Nurses’ Health Study found that women who had the highest intake of animal protein were 39% more likely to suffer from ovulation problems compared to those who ate the least. Women who consumed mainly vegetable protein were the least likely to have infertility as a result of ovulation problems.
Therefore, eat more protein from plant sources and less from animal sources. For example, you can include one serving per day of beans, peas, tofu, or soybeans in your daily meal plan.
2. Carbohydrates
Results from the Nurses’ Health Study propose that it is not the amount of carbohydrate intake, but the quality of carbohydrate, that has an effect on fertility. Eating a large amount of easily digestible carbohydrates, or known as fast carbohydrates, including white bread, potatoes, and sugary soft drinks, increases the risk of ovulatory infertility.
However, slowly and gradually digesting fiber-rich carbohydrates, such as whole grains, vegetables, and whole fruits, might enhance ovulation and therefore increase the chances of getting pregnant.
3. Fats
Avoid trans fats in your food, as they could increase the chance of causing ovulatory infertility. In the Nurses’ Health Study, the greatest decline in fertility among women was seen when trans fat was consumed instead of monounsaturated fat. Unsaturated fats, on the other hand, help increase fertility.
It is recommended to eat as little trans fat as possible: less than 2 grams a day. In any case, eliminate them from your diet completely. Trans fats are found in foods like donuts, margarine, and other processed foods.
4. Vitamin and mineral supplements
Whenever you talk about diet to conceive, preconception nutritional vitamins are important. Take multivitamins that contain folic acid. A high iron intake is also essential, but iron should come from fruits, vegetables, beans, or dietary supplements, not red meat.
5. Dairy products
The Nurses’ Health Study found that a daily serving of a full-fat dairy food, such as whole milk, ice cream or cheddar cheese, has helped improve a woman’s chances of getting pregnant. You can include whole milk in her cereal instead of skim, or swap out low-fat yogurt for full-fat. Keep your ice cream intake to two half-cup servings per week.
The above is only a small part of the diet to conceive and also to prevent ovulatory infertility, which is one of the main causes of female infertility. While they don’t promise a higher pregnancy rate than ART can deliver, the benefit is that they are low cost, very easy to implement, and have no ill effects.