By Lucy Yanckello, Ph.D.
Over the past decade, there has been an expansion in research regarding the connection between diet and fertility, exposing some clear patterns related to nutrients that are beneficial for fertility. However, it is also important to acknowledge that adherence to an objectively healthy diet will not solve underlying conditions that cause infertility in men and women.
While this article does give suggestions related to increasing your fertility through dietary changes, it is not medical advice. Always be sure to consult with a registered dietician or medical doctor before making any significant changes to your diet.
What is the best diet for fertility? What food should I eat to be more fertile?
Diets based on whole foods that are rich in fruits, vegetables, and whole grains and that include fish, poultry, and plant-based proteins are linked to better fertility in women and also show links to improved semen quality in men.
Key nutrients that show strong indications to increase fertility include folic acid (vitamin B9) and vitamin B12, which often work in conjunction. Additionally, increasing omega-3 fatty acid intake by eating more fish has been shown to improve egg quality and fertility. However, be aware that fish such as swordfish, mackerel, orange roughy, and tuna tend to have higher levels of mercury than other fish, so it is important to avoid these.
Additionally, soy is not harmful to those with infertility issues. In fact, in women undergoing fertility treatment there was some indication that soy intake may improve outcomes.
Are whole grains good for fertility?
Whole grains have been linked to better fertility in women and improved semen quality in men. According to fertility research, the most consistent strategy to boost your fertility is following a whole-food plant forward diet that centers whole grains, healthy fats, and plenty of folic acid and vitamin B12. Some whole grains have low levels of naturally occurring folate, such as quinoa, brown rice, and oats. Pair these grains with leafy greens or legumes, which are naturally high in folate, to give yourself a folate super meal. Add an egg to add vitamin B12 to your meal!
Are carbs bad for fertility? Is bread good for fertility?
Not all carbs are bad for fertility. Refined carbohydrates, such as white bread and drinks filled with sugar should be avoided as they can spike blood sugar and cause hormonal imbalances. Additionally, foods that are high in refined carbohydrates – much of the western-style diet – are also high in trans fats, saturated fats, and added sugars, and low in fiber, vitamins, and minerals. These foods are linked to ovulatory dysfunction and poor reproductive outcomes.
Bread made with whole grain flour, such as whole wheat bread, and whole grain carbohydrates, such as barley and brown rice, are great additions to a diet when looking to increase support for fertility. The fiber and complex carbohydrates present aid in blood sugar regulation and hormone balance. Gluten should not be removed from a diet unless someone is diagnosed with celiac disease.
What should I avoid eating during IVF? Can I eat bread during IVF?
It is always best to consult with a fertility specialist or registered dietician for personalized dietary recommendations during IVF treatment, to tailor guidance to your individual needs. In general, the recommendations for IVF treatment at baseline are similar to recommendations for those aiming to increase their fertility. Focus on whole-grains, omega-3s, folic acid, and vitamin B12, and avoid refined sugars and carbohydrates.
Which bread is good for fertility? Does sourdough help fertility?
Bread that is good for fertility is made with whole grains, such as whole wheat bread. Consider replacing white breads and pastas with the whole grain versions in your diet.
The fermentation process used in sourdough does increase the bioavailability (i.e. the ability of your body to use a nutrient) of folic acid and zinc, which are important for reproductive health. It also has a lower glycemic index compared to regular bread. Opt for the whole grain bread option to help improve fertility.
Which dairy is best for fertility? Does butter affect fertility?
Diary is one of the ingredients that has not been studied enough to get a clear picture of the benefits or harmful effects it can have on fertility. Fermented dairy products may be better, but high-fat dairy has shown no health benefits. When choosing your dairy products, be sure to take into account that trans fats and saturated fats have been strongly linked to reduced fertility and poor semen quality.
Where can I buy the best fresh bread and butter online?
At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat, sourdough 7-grain, slow fermented 3-seed bread, and sourdough rye. We also offer slow-churned French butter. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
