What you eat matters: fertility diet

When you are going through fertility treatment, it is completely normal to look for new habits that might increase your chances of success. But be careful! Not everything you find on the internet is reliable. Sometimes we may be tempted to make radical changes, but believe us: you don't have to go that far to help your body. If you want to find that extra something to give your treatment a little boost, following a balanced and healthy fertility diet under the guidance of a specialist is a great option.

Does my diet affect my fertility?

The answer is yes, absolutely. What you eat is a major factor in fertility: the energy and nutrients you get from food are the essential building blocks for producing hormones and semen. A hormonal imbalance, for example, can be partly caused by a diet high in trans fats. Furthermore, the quantity and quality of eggs are also linked to the foods you consume. Knowing what to eat and what not to eat during fertility treatment is easier than you think. 

What should I eat during fertility treatment?

Don't worry, a fertility diet isn't as restrictive as it might sound. There is a wide variety of foods you can eat to help your body reach your goal. In general, specialists recommend a Mediterranean diet. Yes, the one the Greeks, Spaniards, French, and Italians are famous for. Doesn't sound too bad, right? This way of eating is rich in fruits, vegetables, legumes, nuts, seeds, and healthy fats, and one of its great benefits is that it helps prevent heart problems and diabetes.

But that all sounds very general. Yes, yes. Eat fruits and vegetables, we know. Sure, let's get specific. What kind of seeds, for example? Whole grains are best. Swap white bread for whole-grain bread, and regular pasta for whole-wheat pasta. Add quinoa and farro to your daily routine; they will bring a new flavor to your meals. Legumes? Beans, chickpeas, and lentils. Lots and lots of good protein. And for seasoning? Forget about salt and enter the world of herbs and spices—there's a reason people fought wars to get them. Are dairy products okay? They are, just try to make sure they are low-fat and lactose-free.

Want more specifics? You can start your mornings with whole-grain toast topped with avocado, a little extra virgin olive oil, and pepper. This is a breakfast rich in healthy fats. It is also rich in vitamins for pregnancy, such as vitamins C, E, and D. Later in the day, you can dive into the world of salads. These can be as varied as you like and don't have to be just lettuce-based: add some whole-wheat pasta, low-mercury fish, or some chicken. You can also make yourself brown rice bowls with vegetables sautéed in olive oil with the protein of your choice. There is no limit to the combinations you can create.

What should I avoid during fertility treatment?

Of course, there are things to avoid. Red meat, for example, is not the best option. It is highly recommended to get your protein from white meat, fish, and legumes. Refined flours and highly processed foods are not ideal either, but the good news is that they are easy to replace. 

The next part might sound difficult: you have to cut out coffee. It has negative impacts on fertility. Before you say, "No way, how am I supposed to wake up?" we have the remedy. Smoothies are rich in natural sugars and will help you wake up better than coffee ever could. A berry smoothie, for example, is rich in antioxidants and is an excellent way to start the morning. What else to avoid? Alcohol and tobacco; several studies have shown that consuming these products affects fertility by a considerable percentage.

Do you want to know more about the fertility diet?

Every body and every person is different. Everyone has different tastes and different needs. If you are interested in having a fertility diet tailored specifically to you and your treatment, at Fertilidad Integral we have a nutritionist ready to assist you. Foods for male and female fertility can vary slightly.Come with your partner and start this journey together!