Anyone who’s struggled to get pregnant knows how stressful trying to conceive a baby can be, especially since many of the factors that affect fertility are beyond our control. But proper nutrition, which can have a significant impact on the ability to get pregnant, is one thing that we can do something about.
A diet rich in high-fiber fruits and vegetables, legumes and whole grains can help control chronically high insulin levels, one of the major causes of infertility. Red meat, and foods high in trans fats like fried foods, can also make it difficult to conceive, as can undiagnosed celiac disease.
Other foods have the opposite effect andpromote a hormone balance that allows the reproductive system to function optimally. Many studies have shown that a Mediterranean-style diet rich in plant-based foods, whole grains and legumes, a healthy fats, and some seafood and poultry can increase pregnancy rates.
While you can’t control every factor of the fertility journey, you can make a difference by eating the right foods. If you’re eating to conceive, focusing on the following nutrients could help:
- Healthy fats: Unsaturated fats from fish, nuts, seeds, avocados, and olive oil reduce inflammation and can make the body more sensitive to insulin – both of which improve fertility.
- Plant-based protein: Eating a plant-based diet is linked to higher fertility rates. Swapping out some animal protein for beans, peas, and tofu can improve your chances of conceiving.
- Fiber: Blood sugar and insulin levels have a huge impact on fertility. High fiber foods and complex carbohydrates such as legumes and vegetables are digested slowly and don’t cause blood sugar spikes.
- Iron and folate: Both have been shown to promote fertility. The best foods to eat for iron and folate are beans and chickpeas, fortified whole grains, broccoli, Brussels sprouts, and dark leafy greens.
Territory meals can offer support for couples trying to conceive or are struggling infertility issues related to nutrition. Our menu is built on a foundation of non-inflammatory, nutrient-dense foods. They are made without gluten, dairy, processed oils, refined sugars, and ingredients known to cause inflammation. Territory’s Mediterranean Diet meals are plant-forward, high in fiber, and contain a mix of proteins from plants, seafood, and some poultry. Click here to order now.