Diet and fertility have a thick relationship. If a couple tries to get pregnant, then following a healthy lifestyle and diet plan is significant. It is the foremost suggestion by any doctor or dietician to their patient.
Unknowingly, infertility in a woman provides a challenging experience. However, it is a common problem faced by people worldwide. It may sound hard, but following a healthy fertility diet improves the chances of conception.
This article explains the healthy diet plan that you must add to your fertility diet.
What is a Fertility Diet Plan?
Fertility diet plans suggest certain healthy foods and lifestyle changes that you must add to your regular routine to improve fertility. It also includes the foods that must be avoided. With key diet and exercises, women can witness tremendous changeover in their health condition and can also improve the chances of ovulation.
Enabling some adjustments can make your fertility journey effective. The diet plans primarily suggest plant-based protein, healthy fats, antioxidants, and unsaturated vegetable oils. It helps enhance your body’s hormonal balance, egg quality, and ovulation period.
Foods to Add in a Fertility Diet Chart
A fertility diet chart includes various protein- and nutrient-rich foods that can influence female fertility. Here are those:
Whole Grain Cereals
Whole grain cereals contain a lot of health benefits like hormonal balance, blood sugar regulation, promoting the digestive system, lowering bad cholesterol, etc. Consider intaking food items such as oats, brown rice, quinoa, and whole-wheat bread, which are rich in fiber, carbohydrates, and other potential nutrients.
Lentils and Legumes
Lentils, beans, and chickpeas are a plentiful source of iron, fiber, plant protein, potassium, and folic acid. These vitamins and nutrients are more likely to enhance reproductive health and hormone synthesis. Additionally, it helps manage your sugar levels and maintain normal metabolic functions.
Vegetables and Leafy Greens
Leafy greens and vegetables are a great source of enriched nutrients, rich in folate, potassium, vitamins, and other nutrients. Folate is a primary thing that your body needs for improving reproductive health and fetal development. It is abundant in broccoli, spinach, kale, and other leafy greens.
Seeds and Nuts
Seeds and nuts include unsaturated fat, nutrients, and plant protein. Consider eating pumpkin seeds, chia seeds, almonds, and walnuts for enhancing good fats and antioxidants. They also include rich and healthy nutrients such as zinc, omega-3 fatty acids, and vitamin E, which are essential for reproductive health and hormonal balance.
Fats that are Good for You
Healthy fats are important to regulate your body function that tends to improve hormone production. They are available in coconut oil, olive oil, and avocado. These lipids help your body absorb the fat-soluble vitamins and can also improve anti-inflammatory properties.
Cottage Cheese with a Little Yogurt
Cottage cheese contains probiotics, which can improve your gut health and prevent constipation. They are rich in dairy products, primarily known for the source of calcium and protein. It is vital for improving bone strength and reproductive health.
Foods to Avoid in a Fertility Diet Chart
Knowing what to eat is crucial; similarly, you should know what you shouldn’t eat when you are trying to get pregnant. Some foods are harmful to your reproductive health and may reduce the chances of conception. Being aware of those lists helps you conceive quickly.
Processed Foods
Processed or junk foods are essential to avoid when you’re pregnant or trying to get pregnant. It contains high sugar, preservatives, bad fats, and cholesterol that may cause hormonal imbalance and inflammation.
Trans Fat
Trans fat, also known as trans-fatty acids, can influence your body negatively. They are mostly found in partially hydrogenated oils and fried foods, which are related to insulin sensitivity and inflammation. It may also increase the risk of stroke and heart disease early.
High Caffeine
Too much caffeine content causes various health impacts. Ensure having a considerable amount of caffeine content, which is more likely to be safe and prevent any fertility problems. If you are trying to conceive, then try to reduce the intake of energy drinks, coffee, and tea.
Alcohol
Alcohol is generally not recommended by doctors to pregnant ladies and women who are trying to conceive. Excessive alcohol content in a body causes hormonal imbalance and other negative impacts on fertility. If you are the one consuming alcohol regularly, then try to limit it.
Sugary foods and beverages
Commonly, women in their pregnancy may face an increased sugar level. Fertility Doctors suggest they limit the sugary foods and fruits from the first month of pregnancy. A high intake of sugar causes insulin resistance and leads to infertility. Consider reducing the sugary foods, desserts, and sodas.
Low-Fiber Carbs
Limit your carbohydrates, which may lead to a high blood sugar level. Avoid consuming refined carbohydrates, like sugary cereals and white bread, that are not at all safe. Instead, you can consume whole grains and leafy vegetables to balance your blood sugar.
7-Day Fertility Diet Chart for Women
Following this 7-day fertility diet plan improves your fertility and promotes good health.
| Days | Breakfast | Lunch | Dinner |
|---|---|---|---|
|
Day 1 |
Oats pan cake (4 to 5 cakes) + Maple syrup (2 tsp). |
Quinoa with veggies (1 cup) |
Kidney beans curry (1/2 cup) with ¼ fresh lemon. |
|
Day 2 |
Muesli and strawberry with milk (I glass). |
Moong dal with roti, salad, and cucumber raita |
Bottle gourd and shrimp salad with grated coconut (1 cup). |
|
Day 3 |
Ragi dosa with sambar and coconut chutney. |
Simple baked salmon curry with parboiled rice (1 cup) |
Chickpea and paneer salad (1/2) cup |
|
Day 4 |
Vegetable poha with carrots, spices, and peas. |
Rajma curry with salad and brown rice |
Vegetable biryani with salad and raita |
|
Day 5 |
Boiled vegetable salad with egg, 2 whites, and orange juice (1 glass) |
Roasted chicken and quinoa salad (1 cup) |
Lentil soup with parboiled rice (1/2) cup |
|
Day 6 |
Quinoa with Walnuts and Apple (1 cup) |
White parboiled rice (1 cup) and chicken green Thai curry |
Baked fish and yogurt salad (1 cup) and spinach. |
|
Day 7 |
Scrambled Eggs (2) with Mushrooms (1/2 cup), green tea (1 cup), and baked tomato (2) |
Mushroom and herb omlet |
Palak paneer with salad and brown rice |
Final Wordings
A fertility diet plan is a great approach to getting pregnant early. Beyond fertility, it brings several positive impacts on your body and reproductive system. It helps maintain a healthy weight and makes you stay hydrated. Start changing your food habits and lifestyle to improve the chances of conception naturally.
Yes, when a woman is trying to get pregnant, she needs specific nutrients in her body, such as iron, folic acid, omega-3 fatty acids, fiber, vitamin C, and antioxidants. In that way, a diet chart is prepared to enhance the overall health and reproductive system.
Yes, a healthy diet plays a significant role in managing the condition PCOS and improving the chances of conception. Following a healthy and strict lifestyle helps overcome infertility, insulin resistance, and obesity.
In order to achieve a healthy pregnancy journey, some doctors recommend a few specific supplements to include in your diet. It can vary for every woman based on their health conditions. Most probably, a healthy fertility diet is advisable to prepare your body to get pregnant.
A low-carb diet is essential to improve fertility by promoting ovulation and increasing the likelihood of pregnancy. Doctors recommend taking at least 25 grams per day, which also has the power to reduce the risk of miscarriage and improve hormonal balance.
A 7-day fertility diet plan is a pack of essential vitamins and nutrients that helps promote fertility in women. It carries a great source of essentials through foods, fruits, vegetables, and drinks. It can be a strict lifestyle but promotes your fertility naturally.
