As discussed on MayoClinic.com, 10 to 15 percent of couples have difficulty becoming pregnant despite having frequent and unprotected sexual intercourse for at least a year. Whether you are considering pregnancy in your future or are currently struggling to become pregnant, certain dietary changes may increase your fertility. An eight-year study of over 18,000 women conducted by the Nurse's Health Study at Harvard in 2007 provides several dietary strategies for increasing the odds of ovulation, or monthly release of an egg for fertilization.
Complex Carbohydrates
Complex carbohydrates such as whole grains, vegetables, fruits and beans are more slowly digested and take longer to convert to sugar. Because you digest these foods more slowly, your blood sugar levels fluctuate less and insulin, which is a hormone that helps control glucose levels, also remains even. As surges of insulin lead to irregular ovulation, keeping insulin levels stable can increase fertility. Additionally, whole grains contain nutrients such as antioxidants, B vitamins and iron that are important for pregnancy and may increase fertility.
Vegetables
Vegetables rich in iron appear to promote fertility, though the reason for this is unknown. Spinach, beans, pumpkin, tomatotes and beets are rich in iron and have the added benefit of promoting weight loss. Maintaining a normal weight increases the chance of monthly ovulation and so increases your fertility. According to the United States Department of Agriculture (USDA), approximately 3 cups of vegetables should be eaten daily by the average adult.
"Good" Fats
While trans fats found in red meat and processed baked goods can decrease fertility, monounsaturated and polyunsaturated fats have fertility benefits. These fats improve insulin sensitivity and in this way help keep blood sugar levels stable. Foods such as nuts, seeds, salmon and trout are excellent sources of unsaturated fats.
Whole Fat Dairy Products
Even though skim milk and low-fat dairy products are traditionally recommended as part of a heart-healthy diet, full-fat dairy products appear to promote fertility, according to the Nurse's Health Study. Full-fat dairy products include cheese, whole milk, yogurt made with whole milk and ice cream. These products should be used in moderation, however, and a small amount eaten daily is likely sufficient.
