Last Updated on 31 December 2023 by Brisbane Livewell Clinic
Foods for Fertility might conjure images of well-known aphrodisiac foods like oysters, figs and chocolate. Still, day-to-day nutrition can be essential in altering fertility-related outcomes in both men and women. (1) With health advocates thinking that women should enter pregnancy in the best possible health,(2) a nutritious diet can improve your chances of conceiving. At the same time, much research focuses on men and sperm health through diet choices.
Pre-pregnancy is an optimal time to improve dietary intake, mainly through a Mediterranean-style diet. (2) It’s worth making some changes for the better on the road to parenthood – and better nutrition is undoubtedly one significant way to go about it.
Food for Life
Improved fertility in both women and men is associated with diets high in certain food groups and featuring certain qualities and nutrients, including (1) (2) (3) (4)
- healthy fats, including plant-based unsaturated fat and omega-3 fatty acids found in fish, shellfish and seafood
- whole grains, fruits and vegetables
- low glycaemic index foods, including legumes and non-starchy vegetables
- antioxidant-rich foods containing vitamin E, vitamin C, β-carotene, selenium, zinc, cryptoxanthin and lycopene
- foods high in the vitamin folate and vitamin D
Positive associations with several sperm quality parameters are seen in diets primarily made up of: (3)
- vegetables and fruits
- Poultry
- cereals
- low-fat dairy and skimmed milk
- fish, shellfish, and seafood
Forbidden Foods
Western dietary patterns are associated with higher levels of inflammation due to excessive consumption of energy-dense foods high in saturated fat, refined carbohydrates, simple sugars and animal proteins. (5)
Saturated fats and sugar have been associated with poorer fertility outcomes in both women and men, (1) so the take-home message is simple: if it’s fried, forget it, and if it’s sickly sweet, it can wait a week. Women should be extra mindful of refined carbohydrates and sugars with a high glycaemic load promoting a hyperinsulinemic response, (5) predisposing females to gestational diabetes.
Foods to Forgo for the Boys
Unhealthy eating habits are seen as one of the main contributors (alongside environmental pollution, stress, and anxiety), causing a decline in semen quality. (6) Diets containing more significant quantities of certain foods are detrimentally associated with the quality of semen, including:(3)
- processed meat
- soy foods
- potatoes
- full-fat dairy and cheese
- coffee
- alcohol
- sugar-sweetened beverages and sweets
The worst foods on the list appear to be alcohol, caffeine, red meat and processed meat, with higher intake in men negatively influencing the chances of conception in their partners. (3) The key is to make changes for the better. This might mean cutting out alcohol entirely while reducing caffeine intake to 1-2 serves per day and cutting out processed meat while limiting red meat intake to 2-3 times per week. While red meat may have its place in the diet for many men, the saturated fat content, which can be exceptionally high in red meat, has independently been linked to lower semen concentration in males (1), so it’s worth cutting back during the preconception period and sourcing lean cuts of meat.
Facts for the Females
Two key areas to address in the preconception care period are inflammation and gut health, and both can be responsive to diet change.
- The adverse effects of inflammation on female fertility can contribute to irregular menstrual cycles and implantation failure. Hence, an anti-inflammatory diet to reduce inflammation may likely improve fertility outcomes. (5)
- Good gut health is equally significant. Studies found differences in gut microbiota composition in females with infertility, while imbalances in the gut microbiome via a high-fat dietary intake have been shown to induce ovarian inflammation. (5)
Figuring out what to eat
Aiming for an eating style that promotes a healthy gut microbiome, includes an abundance of plant-based foods, is rich in dietary fibre, contains a broad range of nutrients and phytochemicals, and is anti-inflammatory, covers your nutritional requirements to promote fertility.
The Mediterranean diet is one such diet, deemed one of the healthiest dietary patterns acknowledged by researchers, with some studies focused on its relationship to fertility. Characterised by high consumption of vegetables (including pulses), fruits, olive oil, unrefined carbohydrates, low-fat dairy and poultry, oily fish, and red wine, with low consumption of red meat and simple sugars (7), this way of eating is less about excluding foods and much more about changing the frequency in which we consume them.
Food for Thought
Find out more about food for fertility in the clinic with our staff of Dieticians, Nutritionists and Naturopaths – whether it’s part of a general wellness program for preconception care or to address fertility issues, the power of diet is an essential step in your parenthood journey.
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