Eating for Fertility
When wanting to start or grow your family, there are many ways to prep your body for a successful pregnancy. In this blog, you will find ways to strengthen your knowledge around fertility and gain prenatal support through my recommendations in lifestyle, food, nutrition, ways to enhance gut microbiome diversity, and tasty recipes.
Lifestyle
Continue prenatal and DHA prenatal.
Prenatal vitamins are important for women who are trying to get pregnant or are pregnant to ensure they receive adequate amounts of vitamins and minerals. This is not only important for the mother, but the fetus too. Prenatals are a great way to supplement nutrients that a woman may not get from food alone.
For pregnant women, more folate and iron are needed, and supplementing these vitamins and minerals ensures they meet their daily requirements.
According to the Cleveland Clinic, a woman should begin to take a prenatal vitamin one to three months before trying to conceive to prevent birth defects that could develop before some women even know that they’re pregnant.
To learn more about methylated folate, read one of my previous blog posts, The Importance of Methylated Folate for Overall Health.
Movement daily
Even if it is just a walk, daily movement can improve overall mood and mental health, reduce the risk of gestational diabetes, promote better sleep, and encourage healthy weight management.
Hydration
Consume half your bodyweight in ounces daily.
To read more about the importance of hydration, read my previous post on The Importance of Hydration and Electrolytes.
In the second and third trimesters, consume an extra 300 calories daily.
When eating for fertility, it is even more important to eat a well-balanced diet. For basic principles, aim to eat plenty of fruits, vegetables, lean protein, and whole grains. And limit or avoid high-calorie, low-nutrient, and ultra-processed foods.
Food and Nutrition
Folate (folic acid) – Folic acid helps mothers by supporting cell division and red and white blood cell production. It benefits fetuses by supporting placental growth and development. Folic acid also prevents birth abnormalities of the brain and spinal cord.
Brewer’s yeast – It is considered a “galactagogue,” which is anything that promotes breast milk production. Brewer’s yeast is packed with vitamins and minerals – most notably, vitamin B, iron, zinc, magnesium, and potassium. It’s also a good source of protein; one 1/4 cup serving offers 8 grams!
Flaxseed – Flaxseed is high in omega-3 fatty acids (which are great for babies), and it also contains phytoestrogens that can influence breast milk production.
Molasses – Molasses is a rich source of iron, calcium, and vitamins B6 and B12, all of which are important for lactation.
Iron-rich foods: Red meat, liver, clams, oysters, green leafy veggies, pinenuts, oats, and molasses are all foods high in iron.
It's important to replenish the iron you lose during childbirth. If you're breastfeeding, your iron stores supply your baby with iron for their proper development and thyroid function.
DHA omega-3 fatty acid: Salmon, fish, and seaweed are all foods high in DHA omega-3 fatty acids.
Infants of mothers with a high DHA concentration in their breast milk have been shown to have improved brain and vision development.
Selenium: Brazil nuts, turkey, chicken, fish, shellfish, tofu, pinto beans, and eggs contain high amounts of selenium, which is important for thyroid function.
Vitamin C: Bell peppers, oranges, strawberries, broccoli, and Brussels sprouts are all high in Vitamin C, which is vital for collagen production and wound healing.
Choline: Liver, eggs, peanuts, and soy products are high in choline.
Choline helps regulate memory and mood and promotes brain and spinal cord development of the fetus.
Calcium: Dairy products, sardines, spinach, kale, tofu, almonds, beans, and lentils are all high in calcium and support healthy bones, and reduce the risk of blood clots and high blood pressure (preeclampsia) during pregnancy.
Calcium: Dairy products, sardines, spinach, kale, tofu, almonds, beans, and lentils are all high in calcium and support healthy bones, and reduce the risk of blood clots and high blood pressure (preeclampsia) during pregnancy.
Iodine: Iodized table salt, seaweed, seafood, meat, and eggs contain high amounts of iodine and help promote healthy brain development for the fetus, and support thyroid function for the mother.
Gut Microbiome Support
Prebiotic foods support microbiota growth. I recommend eating prebiotics daily!
Foods rich in prebiotics: cooked and cooled: white rice/potatoes, sweet potatoes, pumpkin, squash, oats, beans, legumes, fennel, green bananas, artichokes
Mucin helps to heal the gut lining. Foods high in mucin: aloe vera, kiwi, flax seeds, chia seeds, garlic, chicory root, onions, Jerusalem artichokes, bananas, apples, green tea, cacao, pomegranate
Fermented foods: CocoYo, Cocojune, sauerkraut, kimchi, miso
High short-chain fatty acid (SCFA) foods: onions, chicory, green bananas, artichokes, asparagus, garlic, leeks, broccoli, pistachios
Fiber: Fruits, vegetables, beans, legumes, nuts, seeds, whole grains (oats, brown rice)
Bone broth is high in glycine, an amino acid that promotes gut healing.
Recipes
Treats:
If you’re local to the Charleston area, Mabel Mae’s Bakery has sweet treats that are gluten free, vegan, soy free, artificial sugar free, dye free, and refined sugar free. They also have lactation treats! Mabel Mae’s has two locations, one downtown and one in North Charleston, but they also ship!
Breakfast:
Crockpot:
Salmon:
Lime Salmon with Avocado-Mango Salsa and Coconut Rice
Dinner:
Book recommendations:
To further explore the prenatal support resources from a holistic perspective, I recommend two books:
Expecting Better by Emily Oster - https://amzn.to/3KYCaoz
Real Food Pregnancy by Lily Nichols, RDN, CDE - https://amzn.to/47fy0Ae
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