If you are trying to have a baby yet are experiencing challenges, you are not alone. Statistics show that 1 in 8 couples have trouble getting pregnant or have trouble sustaining a pregnancy in the United States. Despite this statistic, there are certain steps you can take to increase your chances of having a child. Making better nutritional choices daily is an important place to start.

Navigating the world of nutritional advice can be a daunting task, especially when it comes to fertility challenges. You may feel overwhelmed when trying to decipher conflicting information from family members, friends, blogs, magazines, and more. Fortunately, your food does matter and can have a positive impact on your fertility journey. Read on to learn about five foods that can help you along the way.

Foods That Support Fertility Health

Full-Fat Dairy

A 2021 meta-analysis of 27 studies, published in the Journal of The American College of Nutrition, suggests that consuming dairy foods may actually reduce inflammation rather than cause it, contrary to popular belief. Keep in mind that this doesn’t apply for those who have dairy sensitivities or are lactose intolerant.

Data from a study in Frontier's in Public Health has shown that those suffering from ovulatory infertility may benefit from the incorporation of full-fat dairy into their diet, as opposed to opting for fat-free dairy options. This is due to the fact that low-fat dairy consumption is associated with an increased risk of ovulatory infertility.

Sardines

Sardines are an excellent source of DHA omega-3 fatty acids and high-quality protein, and feature a variety of fertility-supporting nutrients. Studies have shown that couples who consumed more fish had a higher likelihood of conceiving.

Because sardines are smaller fish, they have lower levels of mercury, making them a pregnancy-friendly food. Adding sardines to snacks and meals is an easy way to get a fertility boost.

Oats

This whole grain fuels your body with iron, B vitamins, and fiber. They play a role in supporting the endometrial lining, which is where the embryo implants. Endometrial thickness is correlated with higher positive fertility outcomes. The thicker the endometrial lining, the higher the chance of attaining a pregnancy and live birth.

Lean Beef

Lean beef is a powerhouse of protein and is packed with essential nutrients like zinc. Zinc plays an important role in the fertility diet of both males and females, as it is necessary for sperm health and egg quality. Be sure to always look for grass-fed beef!

Tomatoes

Most of the focus of fertility support is geared towards women, but males need support too. A 2021 review published in The Lancet revealed that 50 percent of couples struggling with conceiving had issues with male infertility.

The tomato is one of the best foods that supports male fertility. This fruit is loaded with lycopene, a powerful antioxidant that has been found to improve sperm quality. To get the most out of your tomatoes, opt for dishes with cooked tomatoes over ripe ones. If you don't like tomatoes, other foods rich in lycopene include red peppers and watermelon.

If you are struggling to conceive, you can make a difference by making small changes in your diet and adopting these as a lifestyle change. While many other factors may be out of your control, you very much have control over what you eat.

Consuming the foods listed above, including other whole grains, lean protein, walnuts, dairy, and seafood, can cause a positive impact on your fertility. While you are adding in these foods, be sure to reduce your consumption of refined carbs like pizza and pasta to support you on your journey.

The Struggle is Real

Many couples struggle with fertility challenges. Whether you just recently started trying to conceive or have been trying to conceive for years, we can all use help and support. The road to motherhood is not always an easy one. Every month you may feel start hopeful only to feel a sense of loss at when another period arrives.

There are many more options besides a healthy diet, such as fertility acupuncture, massage, and virtual fertility coaching. If you need fertility support in general, reach out for help. If you need some extra fertility boosting tips, download this free fertility e-book.

You Already Have a Great Nutrition Regimen…Now What?

If you’re still struggling to conceive and want more support, check out The Wholesome Fertility Podcast for free fertility boosting tips!

Trying to Conceive? 5 Foods that Support Reproductive Health