If you are trying to conceive then you might be wondering which diet is best for optimising your fertility.
The truth is, a personalised diet is best for optimising fertility because it really depends on where you are at right now and what your overall health, hormones, stress levels etc are doing.
However, in an attempt to cut through the trawls of information available on the internet, I can tell you that the most well researched diet for increasing the chances of conceiving and having a healthy pregnancy is the Mediterranean diet.
Even that though is open to interpretation because I’m sure out of 10 people each of them probably have their own idea of what the Mediterranean diet actually looks like!
The general principles behind this way of eating is that it is high in fibre and nutrient dense. It includes lots of fruit and vegetables, legumes, whole grains and healthy fats, as well as good quality protein. This means plenty of nuts and seeds, avocados, coconut oil, olive oil, butter, ghee, flax, hempseed, loading up on herbs and spices especially fresh ones., and focusing on good quality animal products. It also means limiting inflammatory foods such as corn, gluten (if sensitive), sugar, white flour etc.
It should always be adapted to the individual (particularly with regards to dairy, gluten, fat content etc), but as a general rule of thumb the guidelines for sticking to a Mediterranean diet stipulate that you should eat the following:
EVERY MAIN MEAL
- 1-2 fruits
- More than 2 veg
- Olive oil
- Some type of whole grain (as tolerated)
- Small portion dairy (as tolerated)
- Seasonal veg
- White meat 2x per week
- Fish and seafood 2-3x per week
- Eggs 2-4x per week
- Legumes 2+x per week
- Red meats less than 2x per week
- Potatoes less than 3x per week
TRANS FATS must be avoided at all costs – i.e. pre-packaged foods, ready meals etc.
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I also love to hear from you so if you are struggling or would like any further advice please do get in touch on firstname.lastname@example.org.