“We are what we eat”. This quote so wonderfully encapsulates the profound impact food can have on our bodies and importance of being mindful of our eating habits.

Food not only affects our weight and energy levels but also our fertility – from egg and sperm production/ health, hormonal balance to uterine health, pregnancy maintenance, development and well-being of the baby.

Food as medicine is a long-standing concept. The concept of ‘rainbow plate’ is now gaining popularity in India, it is a ‘balanced whole meal’ comprising of packets of essential nutrients (and colourful veggies) which can help with a healthier body ready to make a mini human

There is no fool-proof “diet” that can eliminate infertility. However certain dietary tweaks can support ongoing treatment, overall well-being and improve your odds of having a baby.

This article aims to shed some light on common fertility-aiding foods – required nutrients and where to get them from.

The important food groups:

• Carbohydrates and fibre – Whole or complex carbs which are slow digesting, so provide energy while keeping the sugar and hormone levels balanced. Oats, whole wheat bread, brown rice, quinoa

• Proteins – From natural sources, especially vegetable proteins help with ovum and hormone production. Switching to lean meats, with less calories and unhealthy fat is beneficial.

• “Good” fat – Mono- and polyunsaturated fats. These help in testosterone, progesterone and estrogen production and regulation.

• Vitamins and minerals – Micronutrients which are essential for the body’s development and functioning. Involved in plethora of fertility-related functions.

• Antioxidants – Eliminate toxic substances produced from body’s normal functioning, which can harm sperm & egg DNA and quality.

Nuts, eggs, avocados, dark chocolate, fish, leafy veggies, lentils are common foods packed with variety of these essential food groups in one serving.

Hydration is also a crucial part of the fertility diet. Water is ultimate elixir for overall health. It flushes out toxins, regulates hormones and improves circulation to the reproductive organs. Having it the form of green tea or lemon water can enhance taste as well as benefits.

Foods to improve sperm and egg health:

Vitamins and minerals are trace/ micronutrients not required in large quantities, but deficiencies can lead to problems hence it is prudent to maintain their levels and have a balanced diet.

Foods for PCOS:

One of the risk factors of PCOS is insulin resistance, meaning the body cannot use the insulin produced effectively, putting women at risk for diabetes, obesity, heart problems, cholesterol and infertility. Managing insulin resistance and weight by diet can go a long way in preventing or reducing the complications - A low simple carbs, high fiber diet (whole foods) diet eschewing processed, sugary food. Use of healthy fats and lean proteins helps with weight maintenance (Whole grains, fresh fruits, pulses, nuts, chicken, fish). Some gharelu nuskhas like turmeric and tulsi can also be helpful.

Common important nutrients during pregnancy:

Being watchful of what we put into our bodies helps to promote good health and fertility; knowing what not-to-do is equally important.

Foods to avoid:

• Refined carbs – Processed flours, sugars – These cause rapid shooting and dropping of blood sugar and insulin. They give an instant feeling of fullness only leading to cravings in sometime and consumption of more junk. There are no fibres left in refined carbs making digestion difficult and increasing risk of diabetes, heart disease, obesity, PCOS, sperm DNA damage, reduced sperm motility. Eg. White bread, white rice and pasta, baked goods, fizzy/energy drinks and cereals.

• Processed foods – Junk/ fried food, ready-to-eat packed meals are laden with unhealthy (trans) fat, artificial colours and flavours, preservatives. Processed meat contains artificial hormones, pesticide- laden veggies – all of which can cause hormonal imbalance leading to impaired gamete production. Trans-fat can also cause obesity, increased cholesterol.

• Alcohol: It is known to affect sperm count and quality. It may increase risk of insulin resistance. Also associated with birth defects if consumed in early pregnancy.

• Caffeine: Increases miscarriage risk and affects metabolism of essential minerals. (Maximum 2 cups a day).

• Certain fish: Tuna, sardine, king mackerel contain high amounts of mercury which can hamper sperm count, quality as well as oestrogen levels. It can cause birth defects in the baby. Cod-liver oil is to be avoided in pregnancy as Vit-A levels are high which can also lead to birth defects.

• Raw meat, unpasteurised milk/milk products: Contain certain bacteria which can increase miscarriage risk as well as pass to and infect the baby.

Good food habits must be incorporated into our daily routine, starting with the switch to home cooked meals, smaller portions and snacking on healthier alternatives. The changes take at least 3 months for improved fertility.

The information above is one of the many self-help articles you may come across however, it is essential to realise that each person’s condition and goals are different. Always consult your fertility doctor and dietician before making drastic dietary changes.

Food is just a piece of the overall lifestyle-factors-affecting-fertility puzzle. Good diets are effective only in conjunction with healthy lifestyle modifications like exercise/ movement, stress reduction and quality sleep.

Femcare Fertility believes in holistic care of our patients to provide the best infertility treatment in Pune. We try to incorporate natural alternatives, guide you towards better lifestyle and diet adjunct to your fertility treatment, thereby making us one of the best infertility clinics in Pune.

This article is for knowledge purposes only and not to be treated as medical advice or recommendation. Any kind of diet or supplements is always to be taken under the guidance and prescription of an expert.