Did you know studies show that your nutrition, particularly during your reproductive years, can significantly impact the fertility of future generations through epigenetic changes? Even though I’m a dietitian who understands the power of nutrition for fertility, this fact blew my mind!
Basically, your diet can influence gene expression in offspring, potentially affecting their reproductive health even before conception. Just another reason to prioritize your health well before getting pregnant.
But as an Orlando fertility dietitian and mom with a history of hormone imbalances, I know how overwhelming all of the information online about nutrition for fertility and hormone health can be. With so many companies trying to sell you supplements and pills, it’s hard to know which nutrition changes will actually help you balance your hormones, regulate your cycle, or conceive.
While everyone is different, here are four evidence-based tips for improving your hormones with food~
Swap Low Fat Foods for Full Fat
If you’re used to choosing low fat foods like yogurt or milk for weight loss, it’s time to swap them for their full-fat varieties! Why? Studies in women show dietary fat intake can improve fertility.
Healthy Fats from foods like avocados, olive oil, nuts, seeds, salmon, and pasture-raised egg yolks are the building blocks of hormones, so it makes sense why we need them to conceive.
Studies have also shown a diet rich in unsaturated fatty acids can lower insulin and inflammation, which are helpful for women with PCOS. Not only do foods rich in healthy fill you up, but they’ll also make your food taste a whole lot yummier without having to add sugar. Woohoo!
Balance Those Healthy Fats with Fiber and Protein
Balancing meals with plant-based fiber, protein, and healthy fats helps regulate hormones like estrogen and progesterone.
Fiber is found in plant-based foods like quinoa, fruits, veggies, sweet potato, old-fashioned oats, beans, and lentils. Fiber binds to excess hormones, which helps eliminate them.
Dietary protein breaks down into peptide-hormones, which help regulate many functions in the body such as stress, metabolism, and reproduction. They also impact appetite! Research has shown a diet rich in protein decreases hormones that make you feel ravenous and stimulates the production of hormones that help you feel full.
I talk about how to balance meals with protein, fiber, and fat do this in depth in my book, How to Eat Like a Normal Person.
When you feel satisfied with a diet rich in protein and fiber, you’re less likely to overeat inflammatory foods like sugar and ultra-processed snacks. This impacts your…
Gut Health (It Matters!)
A strong gut microbiome supports hormone metabolism and immune health. Studies show that gut microbiota can help metabolism of estrogen-containing compounds such as soy isoflavone, as well as regulate the production of neurotransmitters and hormones.
Improving your gut health can take time, but I recommend starting by adding fermented foods to your diet that promote a diverse, flourishing gut. Fermented foods that contain live active cultures (probiotics) include sauerkraut, kimchi, Greek yogurt, kefir, fermented veggies, and Kombucha. I recommend two servings per day for maximum benefits.
To further reduce inflammation in the gut, you can also replace ultra-processed snacks and refined sugar with fiber-rich foods like fruits, nuts, veggies, chickpeas, and whole grains. Foods like berries, leafy greens, nuts also contain antioxidants, which can combat oxidative stress on eggs and sperm.
Reduce Caffeine and Alcohol
Without a shadow of a doubt, excessive alcohol intake can negatively impact egg quality, embryo development, implantation, and hormonal balance. And that’s not all! Ladies, tell your male partners that alcohol also decreases sperm quality and motility. Therefore, both men and women should avoid alcohol when trying to conceive (even if undergoing IVF).
Studies around caffeine intake while trying to conceive are less conclusive. Some show no effect while others suggest high consumption can impact egg implantation. I recommend no more than 200 mg per day (which is about 2 cups of coffee).
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Every fertility journey is unique. Whether you’re dealing with PCOS, endometriosis, or unexplained infertility, I create customized nutrition strategies to help you feel your best and optimize your chances of conception.
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Ready to take control of your fertility with the right nutrition? As an Orlando fertility dietitian, I offer one-on-one coaching to help you nourish your body for a healthy pregnancy.
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About the author: Kait Richardson, RDN, LD, is a registered dietitian in Orlando, FL who helps women balance their hormones and improve their chances of conception with the power of balanced nutrition. She does group speaking events and is the co-host of the Nutrition Awareness Podcast.