Dealing with infertility can be stressful, and may even trigger bouts of depression, anxiety and poor health. However, some health experts claim that many problems related to fertility can be corrected with some simple changes in the diet. Eating certain types of food can help increase the chances of conceiving and also improve health overall. Women who are trying to conceive can benefit from eating less red meat and keeping their Body Mass Index between 20 – 24, say the authors of the book The Fertility Diet. 

Researchers at Harvard have also published several studies that indicate some foods are linked to increased hormone production, and these can directly affect the fertility rate of many women who are having trouble getting pregnant. While making changes in the diet cannot guarantee that a woman may get pregnant, she can increase her chances with a healthy eating plan.

If you’re looking for ways to improve fertility, consider these principles and concepts for your daily diet:  

1. Maintaining a moderate level of fat in the diet. The ‘fat free’ mantras of many fad diets are giving way to a more balanced approach in eating healthy, and women in particular need to pay attention to their fat consumption. Reducing fat intake to an unhealthy level is often linked to irregular menstruation, and this can have a negative impact on the fertility cycle. Eating foods that are rich in Omega-3s and other healthy fats can protect the cells and organs so that they are functioning at a healthy level. This naturally leads to an increased chance of fertility and can also keep the appetite under control.

2. Eating more healthy carbs. According to the Nurses’ Health Study at Harvard, eating slow-absorbing carbohydrates such as oatmeal and fiber-rich foods such as beans and legumes can improve fertility. This means steering clear of foods that cause a rapid spike in blood sugar – white bread, sugary soda and processed carbohydrate foods are more likely to decrease fertility levels over time. Eating slow-absorbing carbohydrates also keeps blood sugar levels stable, reducing the risk of overeating or undereating which often leads to metabolic problems.

3. Trading red meat for tofu. Eating enough protein is essential for strength and healthy cell functioning, but eating protein from the right source may have an impact on fertility rates. The Nurses’ Health Study reports that adding fish, eggs, beans, tofu and beans to the diet – instead of red meat or turkey – may protect against ovulatory infertility. Trading plant proteins for animal protein for the majority of the week may prove to be a successful strategy for improving fertility rates.

4. Loading up on whole milk. Whole milk and whole milk products including full-fat cheese and yogurt may also improve the chances of fertility because of their direct effect on hormones. Full-fat dairy products are also a valuable source of protein, and can help promote healthy hair, skin and bones.  Women who are trying to get pregnant can enjoy eating a few servings of full-fat ice cream, a glass of whole milk and full fat cottage cheese on a weekly basis.

5. Increasing folic acid counts. Foods that are rich in folic acid may be linked to improved fertility rates say the authors of The Fertility Diet. These foods include beans, whole grains, citrus fruits and dark green vegetables such as spinach. Folic acid supplements have been linked to preventing the birth defect spina bifida in babies.

Learn more about fertility treatments in our information guide, or consult with an IVF specialist or nutritionist in your area for additional ideas on improving your fertility rate.