A healthy diet to support fertility, or what kind of diet?

A healthy diet can influence the regularity of menstrual cycles and the course of ovulation, the proper functioning of the endocrine economy, can reduce inflammation, correct vitamin and mineral deficiencies, prevent the occurrence of overweight and obesity, reduce insulin resistance, and influence psychology and libido.

For this reason, a diet for fertility should be high in nutrient density, meaning that every product consumed is expected to carry health benefits. However, despite the high health-enhancing and pro-fertility potential, it is important to exercise moderation in the consumption of certain products. Which products should you be careful with and why?

Fruit

For full health, the basis of our diet should be fruit and vegetables - a minimum of 400g per day, of which ¾ should be vegetables and ¼ should be fruit.

Fruit is rich in vitamins (especially folic acid and vitamin C), minerals, fibre and antioxidants, but it is also a source of sugars - which is why it should be eaten every day, but in moderation. Fruits differ in their sugar content - raspberries, strawberries, currants, blueberries, lemons, grapefruit, cherries, apples, oranges contain less, while pineapples, pears, cherries, grapes, bananas contain more.

During your efforts, you should take special care of your hormonal balance. This can be done by following a diet with a low glycaemic index, i.e. one that does not provoke sudden and large insulin surges. For this reason, excess fruit in the diet should be avoided, especially between meals, as it can cause a rapid rise in glucose levels and therefore a large insulin release. This restriction particularly applies to people with insulin resistance and diabetes. Fruit is best eaten with a meal, accompanied by fibre from whole grains, protein or fat products.

Vegetables and fruit are close friends of good nutrition. To make sure they don't do any harm, you also need to remember to maintain good hygiene. If you are trying to have a baby, pay even more attention to washing your fruit before eating. In the case of vegetables, cooked or steamed ones are better. You should definitely avoid eating sprouts, which can carry bacteria and therefore have a negative impact on your health. Eating fresh, well-cooked food is a better idea to increase your chances of conceiving.

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Nuts and seeds

Regular consumption of nuts and seeds is extremely beneficial for improving fertility. Generally speaking, they are a source of vitamin E, zinc, selenium, magnesium, unsaturated fatty acids, amino acids - including the important arginine.

In addition to their high nutritional value, nuts and seeds are also high in calories due to their fat content and should therefore be eaten in reasonable quantities. Just 100g of these products provides between 500 and 600 kcal, depending on the type.

In the fertility diets I write up, portions of nuts or seeds are usually 20-30g, depending on the composition of the meal. I don't recommend snacking on them between meals (unless we're talking about a planned snack such as fruit+nuts), as it's easy to overdo the amount. It is best to add them to oatmeal, salads and dinner dishes to increase the nutritional value of these dishes.

Eggs

Eggs are another highly nutritious product. They are a source of many ingredients important for fertility - fat-soluble vitamins A, D and E, iron, zinc, vitamin B12, choline. It would seem that since eggs are such a treasure trove of nutrients, one should eat as many of them as possible. However, they are also a source of cholesterol, which, if consumed in excess, can have a negative impact on lipid metabolism and the condition of blood vessels. The acceptable daily intake of cholesterol is 300mg, while two eggs already have a little over 300mg.

Therefore, it would be most prudent not to combine eggs with other products that are sources of cholesterol during the day, such as red meat or offal. In addition, it is important to remember that the yolk should not be subjected to excessive heat so as not to destroy its properties and increase the adverse effects of cholesterol. Eggs fried in very hot fat should therefore not appear on the pro-fertility menu.

Properly cooked eggs are usually not a problem. But if an egg is not cooked properly or is eaten raw, you run the risk of contracting the salmonella virus, which can directly affect your ability to continue your pregnancy. In addition, most eggs contain antibiotics, which are given to animals. Therefore, in your fertility diet, pay special attention to the proper preparation of your eggs or stick to organic eggs. You can recognise these by the '0' mark - these are eggs from hens with access to free range, who are not given antibiotics.

Fibre

We are told at every turn that our diet should contain a lot of fibre, especially insoluble fibre from whole-grain foods. Insoluble fibre is very beneficial for fertility because it lowers the glycaemic index of products and foods, mechanically stimulates the gastrointestinal tract to work, thus preventing constipation and faecal masses from staying too long in the lumen of the intestines.

Whole-grain products are also a source of B vitamins, zinc, selenium. Fibre helps to remove excess oestrogen from the body. It also helps regulate lipid metabolism and the excretion of bile acids.

The benefits are therefore numerous, but fibre should nevertheless be consumed in moderation. The recommended intake of fibre is 25-40 g per day. Wholemeal rye bread contains 8.4 g of fibre per 100 g, buckwheat groats contain 5.9 g of fibre per 100 g, brown rice 8.7 g and oatmeal 9.6 g.

An excess of fibre can cause bloating or even constipation due to its water-binding properties in the lumen of the intestine, can cause diarrhoea in sensitive people or can interfere with the absorption of minerals such as iron and calcium. When consuming large quantities of fibre, it is therefore important to ensure adequate hydration and to eat plenty of fruit and vegetables.

Fish rich in mercury

Fish, especially cold-water fish such as salmon, cod and sardines, are an excellent source of omega-3 fatty acids, which support foetal brain development and benefit the immune system. However, fish can also contain mercury, large amounts of which can reduce the chances of pregnancy and harm the brain of the developing baby. For this reason, such fish (or raw fish) should not be eaten either during pregnancy or before conception. Especially avoid fish with a high content of this toxin such as swordfish, king mackerel, shark or marlin. Mercury also has a negative effect on male fertility, It can affect the shape, movement, quantity and quality of sperm, and interfere with male libido and ejaculation.

Caffeine

You don't have to give up your favourite morning beverage completely, but it's worth considering reducing the number of cups you consume throughout the day. Drinking too much coffee is associated with reduced fertility, and once you are pregnant, drinking more than 200 mg of caffeine a day (the equivalent of about two cups of coffee) can increase the risk of miscarriage. Tea, hot chocolate, energy drinks and some fizzy drinks also contain caffeine, so pay attention to the composition of the drinks you consume.

Peas and soybeans

Soya has quite a few health benefits. However, it has long been the belief that women trying to get pregnant should eat soy-based foods in moderation. Do not exceed 60 grams per day. Soya contains plant-derived estrogens called isoflavones. Consuming too much soya can have a negative impact on a woman's body and her ability to conceive.

It is also worth limiting your pea eating if you want to get pregnant. Of course, the wealth of protein it contains is sheer health, especially for vegetarians. However, women who regularly eat peas may find it difficult to get pregnant. This is because peas, like soya, contain chemicals that can prevent sperm from fertilising an egg. The chemical in question is precisely m-xylhydroquinone, which can prevent implantation. In fact, you would have to consume a great deal of this substance to have this effect, but it is better to be cautious - especially when trying to have a baby.

Supplements

Finally, it is worth mentioning supplements - they can benefit fertility, but should only be taken when justified. Taking supplements on an exaggerated basis will not help, and may put unnecessary strain on you. Care should also be taken not to duplicate ingredients when taking different preparations, as some vitamins and minerals can have a toxic effect on the body if taken in excess. It is best to choose supplements individually with the help of a doctor or dietician.

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Article prepared by Adrianna Barczyńska, a dietician at the InviMed clinic in Katowice, Poland. On a daily basis, she helps patients of the InviMed clinic to choose a diet that can be helpful in the treatment of infertility.

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