Nutrition Tips When Trying to Conceive

What to Know About Nutrition When You’re Trying to Conceive

Lauren, a Registered Dietitian who specializes in reproductive health answers your top questions on nutrition and TTC!

What foods should I avoid when TTC? 

I recommend started eating like you are already pregnant while TTC. This includes avoiding alcohol, cigarettes, and any recreational drugs. It also includes focusing on fully cooked low mercury fish or seafood 2-3 times a week and avoiding any foods that may be linked to food borne illness like under-cooked meats or unpasteurized dairy. 

Is the Mediterranean diet recommended for improved fertility? 

There is a good amount of data suggesting that following the Mediterranean diet is a great way to support fertility. Focusing on nuts, seeds, legumes, produce, and lots of healthy fats is what the evidence suggests doing. 

There are so many mixed reviews on dairy and fertility! What are your thoughts? 

If a woman is struggling with ovulatory infertility, she could have 1-2 servings of dairy fat per day, and it may help. Men should stick with low fat or fat free dairy. Once assisted reproduction is in play, the fat content doesn’t play as large of a role. I do not see a need to eliminate dairy unless there is another issue going on.  

Is sushi OK when TTC? 

Sushi can be OK depending on what is selected as well as the quality. I like to stick with cooked foods when TTC. A cooked roll that is freshly prepared and not sitting out at the grocery store for days is absolutely great! 

Is keto good for fertility health? 

We are not sure yet. There is really no data to sway us either way. Hopefully more to come on that. Some believe that keto is a good option because it may help control inflammation and help people lose weight if needed. On the other hand, keto eliminates many antioxidant-rich foods, and that aspect concerns many clinicians. 

Is caffeine OK when TTC? Does it affect fertility e.g., egg quality? 

Interestingly, foods like coffee are super high in antioxidants and antioxidants can help support egg quality. For this reason, decaf is a great beverage to explore. Caffeine should be limited when TTC. 

What are foods that can support surgery recovery? 

Bone broth is wonderful, as are foods that are rich in Vitamin C (citrus, kiwi, red pepper, strawberries). Protein is key too. Of course, this all depends on which kind of surgery. 

Is there a diet that is best for endometriosis? 

Focusing on anti-inflammatory foods is what I recommend for those with endometriosis. Low-mercury fish/seafood 2-3 times a week, whole grains, and fresh foods are great choices. Turmeric may be beneficial for those with endometriosis too. 

What are the top foods for men to eat leading up to IVF for sperm health? 

Some foods to focus on are walnuts, low-mercury fish and seafood, tomatoes. 

What foods can help with Male factor infertility? 

See above! I wrote a book ALL about what men can do and eat to support his fertility or help treat a diagnosis of infertility. It is called Fueling Male Fertility.  

Lauren Manaker is an award-winning registered dietitian who focuses on reproductive health. She runs a virtual private practice on her website and in early 2019 published her first book Fueling Male Fertility.   

Medical Disclaimer:

The information provided in this blog is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or qualified medical professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.