If you’re anything like me, you have more than a few friends who got
pregnant in their twenties, when nachos and margaritas were the diet du
jour.
Their little ones are perfectly healthy, of course, but
experts tell me that diet can play a huge role in optimizing your
fertility if you’re hoping to join them in motherhood a few years from
now.
“We can’t reverse time, and we can’t add eggs,” says Zev
Williams, MD, PhD, Chief of the Division of Reproductive Endocrinology
and Infertility and Associate Professor of Obstetrics and Gynecology at
Columbia University Medical Center. “We can, however, make changes in
diet that can make the chances of having a healthy egg and a healthy
pregnancy higher.” In fact, some experts believe that the preconception
period is as crucial to a mom and baby’s health as what happens once a
fetus is actually in utero.
This is especially important to
consider because fertility is declining across the board, for both
sexes, according to hormone expert and Well+Good Council member Alissa
Vitti. And, in her opinion, it has nothing to do with a change in age
for first-time moms. Instead, she blames our exposure to endocrine
disruptors (hello, BPA), pro-inflammatory foods, and stress.
To
Dr. Williams’ point, then, diet—which can impact the first two risk
factors—should be a critical consideration, even for those who simply
want to get pregnant someday. But what changes should you make to your
grocery list right now to avoid fertility challenges down the line?
Below, find expert recommendations on what you should eat and avoid to optimize your body for pregnancy… eventually.
prenatal foods
Photo: Stocksy/Studio Firma
What to eliminate from your diet for fertility
Extremes
First
and foremost, Dr. Williams stresses that a balanced diet is key, which
means he’s not too keen on any program that bans—or goes big on—a
specific nutrient. “When you have a diverse source of foods in your
diet, you’ll most likely be getting whatever nutrients are necessary and
avoiding the risk of toxicity,” he says. “[On the other hand], extreme
diets might be harmful.”
On the same note, Vitti warns against the
paleo and ketogenic diets for those hoping to optimize their fertility.
“If you’re eating a super high-fat diet, it can be problematic with
ovulation,” she explains. (The type of fat, however, matters—excessive
saturated or trans fats can have negative consequences, whereas
polyunsaturated fats, like omega-3s, are beneficial.) The reverse is
true, as well. Low-fat diets can also be detrimental to your fertility,
says Vitti.
Too much coffee
Sorry, latte addicts—Vitti says
that caffeine impairs fertility and can considerably increase your
chances of miscarriage. “If you’re a heavy coffee drinker, limit it to
two cups per day, which has been deemed safe,” she says. “Anything
beyond that is going to make conception more difficult.”
Dr.
Williams agrees with this threshold—one to two cups per day—and adds a
caveat for anyone looking to quit altogether. “A lot of women will go
cold turkey on coffee and develop really bad headaches, and then start
taking potentially harmful medications to treat those headaches,” he
says. “It’s definitely better to have the coffee than the medications.”
Or you can minimize the withdrawal symptoms by breaking up with joe the
gradual way.
Binge drinking
The news isn’t as bad as you
might think on this one. “When you’re contemplating pregnancy, alcohol
in moderation doesn’t appear to do any harm,” Dr. Williams says.
Emphasis on moderation—in other words, feel free to have a glass of wine
here and there, but avoid binge drinking. “Three to five drinks per
week is reasonable, three to five in a night is not,” he says.
Inflammatory foods
According
to Vitti, chronic inflammation may actually signal your body to
suppress ovulation. So eliminating pro-inflammatory foods is critical.
She specifically calls out conventionally farmed gluten and dairy, which
she says may have endocrine-disrupting pesticides and antibiotic
residue, respectively, on top of their other potential inflammatory
properties.
Parsley Health‘s Jeffrey Egler, MD agrees and says to
avoid them if you suspect you might be sensitive. (Here’s how to find
out for sure.) Egler also recommends nixing processed and refined foods
for this same reason—in fact, a recent study showed that women who eat
fast food regularly were more likely to struggle with infertility as a
result.
Excessive sugar or carbs
Though you may be familiar
with the image of a pregnant woman going to town on ice cream and
cookies, Dr. Williams tells me that large doses of sugar and
carbohydrates are not good for fertility—especially if you’re suffering
from obesity or type 2 diabetes.
“Certain conditions, like insulin
resistance, are very significant causes of poor egg quality and
miscarriage,” he says. “The first step is to maintain a lower
carbohydrate intake and a lower sugar diet, which can be very helpful.”
(Carbs are converted to sugar in the body, and have a similar effect on
insulin levels.) Even so-called healthy foods can be blood sugar
saboteurs, he says—so he recommends nixing all-fruit smoothies and
high-sugar juices, too.
High-mercury fish
Dr. Egler believes
that it’s more important to cut back on toxic foods than it is to eat a
greater number of healthy foods. And when it comes to fertility and
pregnancy, mercury is a key contaminant to avoid. He says to be wary of
the mercury content in unsustainably-sourced fish and says moderation
with your seafood consumption is critical, regardless of where it comes
from. Specifically, Dr. Williams advises no more than three servings of
seafood per week.
Organic foods
Pesticides in food, says
Vitti, are massively endocrine-disrupting—which means they can
potentially have a negative impact on your fertility. “If you don’t want
to go green with every product in your life, go organic with your
food,” she urges. At the very least, seek out organic versions of the
foods on the Dirty Dozen list—including strawberries and spinach.
Anti-inflammatory foods
This
is what the perfect, anti-inflammatory meal looks like—but there are
some other ingredients you can add to the mix as well. Turmeric, for
one, has anti-inflammatory properties, which makes it an all-star
ingredient in any fertility-boosting diet. (Not only that, but one study
also showed that it helps improve blood flow to the uterus, says
Vitti.) She also recommends antioxidant-rich foods such as berries, as
there’s evidence that they lower inflammation, too.
Foods rich in folate
Dr.
Williams stresses the importance of folic acid for the health of your
eggs. He recommends eating foods rich in folate—AKA vitamin B9—in the
years leading up to conception. Such foods include citrus fruits, beans,
rice, and leafy green vegetables. (Kale and bok choi have a few added
bonuses, says Vitti—both of these foods contain calcium and magnesium,
which help your body use estrogen and progesterone more efficiently.)
Healthy fats
According
to Vitti, omega-3s help to regulate hormones, increase cervical mucus,
promote ovulation, and improve blood flow to the reproductive organs.
New research shows that eating fish and legumes two to three times per
week can actually delay the start of menopause, which means it will
increase your fertility window—and Vitti attributes this to the foods’
omega-3 content.
She also recommends eating an avocado a day when
you’re trying to conceive, and it certainly can’t hurt to start that
practice as early as possible. “A study from Harvard discovered that
avocados contain the best kind of fat that boosts the health of your
eggs,” she says. Finally, an excuse to always spring for extra guac.
Animal protein
While
Dr. Williams says there’s evidence that a plant-based diet is helpful
for overall health, he believes it’s important for women to get diverse
sources of protein when they’re trying to conceive. And often, this
means keeping animal protein in the mix.
Vitti adds that the
meat/no meat decision depends on your body’s ability to metabolize vegan
protein sources—not all of us can truly thrive on a plant-based diet.
“Animal proteins are more bioavailable and easier to absorb, and they
have a more complete amino acid profile,” she explains. “This is so
important for your fertility because hormones are manufactured from
amino acids.” If you’re vegan or vegetarian and having a healthy period
that includes ovulation, then she says you’re safe to stick with your
plant-based diet. “If, however, your period is struggling, then your
endocrine system is not able to perform optimally without animal protein
and you want to add it back in,” she explains.
Chickpeas
If
you’re showing signs of estrogen deficiency—which is common as we
age—Vitti recommends adding chickpeas to your meal-prep rotation.
They’re high in natural estrogen, which can help create hormonal balance
for optimal fertility. Hummus FTW!
Royal jelly
Vitti tells
me that royal jelly has a lot of fertility-boosting benefits. A source
of nutrition for bees, it can help to maintain healthy gut
bacteria—which may be tied to fertility—plus it has vitamin B6 for
boosting progesterone, fatty acids for egg quality, and protein for
hormonal balance. The easiest way to get your fix is in supplement form.
A big breakfast
When
it comes to keeping your blood sugar in check, Vitti says you should
never skip your a.m. meal. “Have something that has protein, healthy
fats, and a little bit of carbohydrates that will set you up for stable
blood sugar,” she says. “This allows your endocrine system a chance at
supporting your fertility throughout the day.” And yes, pie totally
counts.