Infertility is affecting a growing number of people worldwide. It’s estimated that 48 million couples and 186 million individuals struggle with fertility challenges (1). The good news? A well-balanced diet may play a key role in optimizing fertility.
Our fertility and reproductive health dietitians are here to guide you with personalized recommendations. Before you begin this journey, here’s what you need to know!
Understanding the Causes of Infertility
Infertility is defined as the inability to conceive after one year of unprotected intercourse, without an underlying reproductive health condition. Contrary to popular belief, fertility issues are not just a women’s concern. In 20% to 30% of cases, male factors are involved (2).
Several factors, including stress and obesity, can impact fertility, but one of the most powerful influences is nutrition.
An Anti-Inflammatory Diet to Support Fertility
Research highlights three dietary patterns with recognized anti-inflammatory benefits that may enhance female and male fertility (2,3):
- The Nordic diet: Rich in fish, whole grains, and berries.
- The Mediterranean diet: Focused on fruits, vegetables, healthy fats, and legumes.
- The Okinawa diet: Inspired by the eating habits of Japanese centenarians, emphasizing plant-based foods and fish.
Despite cultural differences, these diets share common principles: they emphasize fresh, minimally processed foods, prioritize colourful fruits and vegetables, include healthy fat sources, and limit highly processed products loaded with added sugars and additives.
Best Food Choices for Optimizing Fertility
1. Load Up on Fruits and Vegetables
Fruits and vegetables are packed with antioxidants, fibre, vitamins and minerals that support fertility.
How to incorporate them easily:
- Fill half your plate with vegetables at every meal.
- Prep raw veggies (carrots, cucumbers, bell peppers) in advance for easy snacking.
- Eat a variety of colours to maximize nutrient intake: berries, red peppers, spinach, sweet potatoes, purple cabbage.
- Add vegetables to desserts for extra nutrition without changing the taste—try zucchini brownies or carrot cake.
- Include fruit in breakfasts and snacks: a yogurt bowl with berries, a fruit salad, or homemade unsweetened applesauce.
2. Choose Whole Grains
Whole grains help stabilize blood sugar levels and provide long-lasting energy.
How to incorporate them easily:
- Swap white bread for whole grain or rye bread.
- Make hearty grain-based salads with quinoa, barley, or brown rice.
- Add oats to breakfasts with porridge, pancakes, or homemade granola.
- Mix bulgur or buckwheat into soups and stews for a more filling meal.
- Use oat or whole wheat flour in muffins, cookies, and homemade bread. Try chocolate-blueberry cookies for a nutritious and delicious snack.
3. Focus on Healthy Fats
Omega-3 fatty acids and unsaturated fats have anti-inflammatory properties that may support fertility.
How to incorporate them easily:
- Make a homemade vinaigrette using olive, canola, or camelina oil.
- Eat fatty fish (salmon, mackerel) twice a week—try making salmon patties or adding grilled fish to salads and bowls.
- Swap mayonnaise for mashed avocado in sandwiches and wraps.
- Snack on nuts and seeds (e.g., walnuts, sunflower seeds).
- Sprinkle ground chia or flaxseeds into smoothies, yogurt, or oatmeal.
4. Diversify Your Protein Sources
Limit red meat consumption to once a week and focus on high-quality plant-based proteins and lean meats.
How to incorporate them easily:
- Replace ground meat partially or fully with textured vegetable protein (TVP) in sauces or chili.
- Marinate and cook tofu in stir-fries, grilled dishes, or bowls.
- Choose protein-packed snacks like roasted chickpeas or edamame.
- Make veggie omelettes for a quick, balanced meal.
- Add legumes to salads, soups, and stews.
- Experiment with tempeh-based recipes like vegetarian tacos or burgers.
5. Limit Ultra-Processed Foods
Processed foods often contain additives, refined sugars, and saturated and trans fats that may negatively affect fertility.
How to cut back easily:
- Cook more at home and prepare simple, nutritious meals in advance.
- Read food labels and choose products with fewer ingredients, avoiding those with hard-to-identify additives.
- Plan meals ahead to avoid impulse purchases of processed foods.
- Replace sugary drinks with fruit-infused water, coffee, or herbal tea.
Boost Your Fertility Naturally with a Dietitian Nutritionist
Adopting a healthy, anti-inflammatory diet gives your body the best possible conditions for conception.
Looking for personalized guidance? Our experts are here to help!
Book a consultation with a registered dietitian nutritionist today and take the first step toward a healthy and fulfilling fertility journey!
References
- World Health Organization. (n.d.). Infertility. https://www.who.int/fr/health-topics/infertility
- Łakoma, K., Kukharuk, O., & Śliż, D. (2023). The Influence of Metabolic Factors and Diet on Fertility. Nutrients, 15(5), 1180. https://doi.org/10.3390/nu15051180
- Alesi, S., Villani, A., Mantzioris, E., Takele, W. W., Cowan, S., Moran, L. J., & Mousa, A. (2022). Anti-Inflammatory Diets in Fertility: An Evidence Review. Nutrients, 14(19), 3914. https://doi.org/10.3390/nu14193914
