Google the words “what should I eat while trying to get pregnant” and you’ll come back with hundreds of opinions, many of which contradict each other. How on earth are you supposed to know what’s best? How do you get the most nutritional impact?
As a nutritionist, I’m not a fan of listing a long list of rules you shouldn’t break. That said, there are some basic principles that most will agree on. If you want to get the most out of your attempt to conceive, it’s a good idea to avoid or strictly limit the following foods and drinks:
- Trans fats, fake butter and fried foods
- Farmed fish and fish with high mercury content
- Soft drinks and alcohol
- Soy
- Gluten and corn
- Processed foods
- Caffeine
- Anything you are allergic to
Some of these may seem obvious (trans fats, anyone?), but I’d like to boil down all of the above to one major reason for avoidance: these foods worsen our inflammatory response.
Fake fats, fried foods and toxins (such as mercury found in farmed fish), excessively refined sugar (such as soda), alcohol (because it overloads the liver), soy and gluten (known for being difficult to digest), processed foods (usually full of soy, corn, gluten and sugar) and foods that cause an allergic reaction all have negative inflammatory effects.
Preparing the body to accommodate a baby for 9 months is no small feat, especially if fertility issues are present. The most important factors are supporting a healthy and balanced inflammatory response and keeping blood sugar levels stable.
Even with a perfect cycle, where there are no fertility problems and the timing is perfect, a woman only has a 20-25% chance of becoming pregnant. After that, almost 1 in 4 pregnancies end in miscarriage for one reason or another. Although it may sound bleak, a woman’s chances increase dramatically if her body is healthy and her body systems are in balance, which, if present, can signal the adrenal glands to produce other hormones, such as stress hormones, instead of the reproductive hormones needed before conception.
The best way to support a healthy inflammatory response in the body is to eat vegetables. Lots of them. Aim for 8 to 10 cups a day, but even if you only get half that, make sure you’re eating more than you were. Then, make sure you eat half a cup to a cup of berries or cherries daily, which are rich in free radical scavengers that protect our body from oxidative stress. Drink plenty of filtered water, cut back on coffee and black tea, and do some form of exercise every day. It doesn’t have to be a five-mile run or 45 minutes of tough cardio to count, so even if you walk for 10 minutes or do a series of simple stretches, any form of exercise will improve digestion and mood.
Here’s a smoothie recipe that can help you meet those daily needs.
Ingredients:
- 2 cups unsweetened almond milk
- 1/2 cup blueberries
- 1/2 cup raspberries
- 2-4 cherries
- 1/2 cup spinach
- 1/2 cup kale
- 2-3 tablespoons organic pumpkin seed or hemp protein powder
- 2 teaspoons organic, raw honey
Directions:
Mix all ingredients together and enjoy! The recipe is easily adaptable for fruit and vegetable swaps, but keep in mind that adding sugary fruits will reduce the health benefits. I love pumpkin seeds and/or hemp protein powder because they are gluten-free, grain-free and support a healthy inflammatory response!
References
- Chavorro et al. A prospective study of the quantity and quality of dietary carbohydrates in relation to the risk of ovulatory infertility. European Journal of Clinical Nutrition. 2009. January.
- Silva et al. Impact of lifestyle choices on female infertility. Journal of Reproductive Medicine. 1999. March.
- Planck, Nina. (2009.) Real food for mother and baby. New York, NY: Bloomsbury, USA
- Isaacs, Scott MD, FACP, FACE. (2012.) Hormonal Balance, 3rd ed. Boulder, CO: Bull Publishing Co.
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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