Food for Fertility

With all the stars that have to be aligned to create mature eggs and sperm, it’s no wonder more than six million American couples face infertility issues.

ith all the stars that have to be aligned to create mature eggs and sperm, it’s no wonder more than six million American couples face infertility issues. We can thank the ongoing Nurses’ Health study for providing rich data about more than 18,000 women trying to conceive. The study has yielded vital information about diet, exercise, and lifestyle choices as they relate to diseases, life expectancy, and fertility. Here’s a quick summary of what researchers discovered about the links between food and fertility.

How Carbohydrates Affect Fertility

Eating lots of easily digested carbohydrates (fast carbs) like white bread, potatoes, and sugared sodas, increases the odds of ovulatory infertility, the inability to monthly produce eggs. On the other hand, consuming slowly digested, unrefined carbs like brown rice or whole wheat breads and carbs rich in fiber can improve fertility.

	Whole milk and whole milk foods offer some protection against infertility when compared to low-fat milk products.

Glycemic load is a measure of the amount of carbohydrates in the diet and how quickly those carbs are converted into blood sugar. The more fast carbs in the diet, the higher the glycemic load. Women in the highest glycemic-load category were 92 percent more likely to have ovulatory infertility than women in the lowest category. Eating whole grains, beans, vegetables, and whole fruits can improve ovulation and pregnancy chances.

How Trans Fats Affect Fertility

The more trans fats in the diet, the higher the likelihood of developing infertility. This holds true for women who consume as few as four grams of trans fats daily—less than the amount an average American eats every day. Four grams translates into two tablespoons of margarine, one medium order of fast food fries, or one doughnut.

Getting more plant-based protein from beans, peas, tofu, soybeans, or peanuts and less protein from animals may take you a few steps closer to getting pregnant. Infertility was 39 percent more likely in women with the highest intake of animal protein, compared to those with the lowest animal protein intake.

Dairy Foods and Fertility

You’ll like this finding: A daily serving or two of whole milk and whole milk foods—full fat yogurt, cottage cheese, and even ice cream—offer some protection against infertility when compared to low-fat milk products. Consider having your breakfast cereal with whole milk and then have a slice of cheese at lunch or a cup of full-fat yogurt.

Remember to cut back on calories and saturated fat from red and processed meats, along with foods made with fully or partially hydrogenated vegetable oils, to make up for the extra calories in the full-fat dairy products you add into your diet.

Exercise and Fertility

When talking about food and fertility, we have to mention exercise. The Nurses’ Study and a handful of smaller studies cite exercise as another factor that can increase fertility. You don’t want to overexercise or underexercise and your current body mass index (BMI) will be a guide. Talk to your doctor about what’s right for you.

To help align your stars (on your way to creating your own little star), eat all the things you think you should eat but often don’t—such as fruits, veggies, and whole grains. And then, enjoy a bit of ice cream for dessert a couple times a week (but not more than 2 half-cup servings each time).