Food and fertility are linked. If you and
your partner enjoy a healthy, balanced diet, you may be able to boost your
chances of conceiving (Brown 2017, Tommy's 2018a).
Being a healthy weight primes your body for baby-making
(NHS 2018a), and eating well lays down stores of
nutrients that will
get your pregnancy off to the best start (Tommy's 2018a).
What is a healthy diet for fertility?
Eating healthily means planning balanced meals that include a wide variety of foods from different food groups
(NHS 2019a). Try to include the following in your diet each day:
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- Eat plenty of vegetables and fruit - aim to have at least five portions per day if you can. A good tip is to fill just over a third of your plate with veg when preparing a meal (NHS 2019a). Eat as wide a variety as you can. Along with fresh varieties, frozen, canned and dried also count towards your 5-a-day (NHS 2019a). Fruit and veg juices and smoothies count as one of these portions (NHS 2019a). Bear in mind that juices can be quite sugary, so it's best to limit them to one 150ml glass a day (NHS 2019a).
- A balanced meal should also include starchy carbohydrates, such as wholegrains or potatoes (NHS 2019a). As well as providing energy, these foods provide plenty of fibre and important vitamins and minerals (NHS 2019a) that are needed for fertility health. Where possible, go for wholegrain options, such as wholemeal bread, brown rice, wholegrain cereals and wholewheat pasta (NHS 2019a).
- Include some protein at each meal, such as lean meat and poultry, fish, eggs, and pulses such as beans, peas and lentils (NHS 2019a). Try to eat at least two portions of fish a week (NHS 2019a). This can be white fish such as cod, haddock and coley, as well as oily fish such as salmon, trout, mackerel and herring (NHS 2017a). For oily fish try to include at least one portion per week but no more than two as they can contain pollutants (NHS 2017a, 2019a).
- Dairy foods are an important source of protein, calcium and other essential nutrients, so include foods such as milk, yoghurt and cheese in your diet each day (NHS 2019a). Don’t worry too much about the fat content, as there's some evidence that whole milk and yoghurts are associated with a greater chance of getting pregnant (Brown 2017). But remember to watch the sugar content of some yoghurts and dairy-based puddings (NHS 2019a), such as custard and rice pudding. If you're vegan, opt for dairy-free alternatives, such as unsweetened, calcium-fortified soya milk or yoghurt (NHS 2017b).
- Some iron-rich foods such as red meat, pulses, dried fruit, bread, green leafy vegetables and fortified breakfast cereals. These build up your resources of iron in preparation for pregnancy (BNF 2016).
To help you absorb more iron from certain foods, try having a food or drink containing vitamin C at the same meal
(BNF 2016). For example, a small glass of orange juice with your breakfast cereal or some sliced kiwi fruit after a bowl of lentil soup.
Try to limit fat and sugar in your diet where you can. Foods high in fat or sugar can fill you up without giving you the nutrients you need, making it difficult to maintain a healthy pre-pregnancy weight
(NHS 2017b). So keep foods such as cakes, pastries, crisps, chocolate, fizzy drinks and fast foods as an occasional treat
(NHS 2017b).
There's no official guidance on what counts as "occasional", so be realistic and set your own limits. For example, you may prefer to avoid unhealthy foods during the week and have a takeaway and a slice of cake during the weekend. Or you could nominate Friday as your chocolate day - whatever works for you. But remember that "occasionally" does not mean daily!
If you’re wondering when you should start to improve your diet, there’s no time like the present. A healthy diet is important both before and
during pregnancy (BNF 2016, NHS 2017b).
Are there any particular foods that can boost my fertility?
There isn't much good-quality evidence that eating or avoiding certain foods will improve your chances of conceiving
(Hornstein et al 2019). However, some experts believe that the following foods may help to boost fertility among some women. They're all a normal part of a healthy diet, so it certainly won't hurt if you'd like to try them
(Hornstein et al 2019).
Balanced fatsHealthy, monounsaturated fats are good for your health
(Brown 2017) and for getting pregnant too, as they help eggs and early embryos to be strong and healthy
(Fayezi et al 2018). These fats are found in olive oil, rapeseed oil, avocados, and nuts such as almonds, brazil nuts and peanuts
(NHS 2017c).
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Trans fats aren't good for your health
(BDA 2017), and may also reduce your fertility
(Brown 2017, Hornstein et al 2019). Trans fats may be found in some cakes and biscuits, but are mostly found in deep-fried foods where the oil has been used over and over. These foods can also make it difficult to maintain a healthy pre-pregnancy weight, so it's best to avoid them altogether if you can, or keep them as an occasional treat. You won't see the term "trans fat" on the label, but look out for products that contain "partially hydrogenated fat" or "partially hydrogenated vegetable oil"
(BDA 2017).
Plant-based proteinGetting enough protein is important for healthy growth
(NHS 2019a). Meat, fish and eggs are all good sources of protein
(NHS 2019a). But many plants also contain protein, such as beans, peas and lentils
(NHS 2019a).
Research suggests that women who get more of their protein from plant-based sources are less likely to have fertility problems
(Brown 2017, Hornstein et al 2019). So swapping some animal-based protein for plant-based protein may help if you're trying to conceive
(Brown 2017, Hornstein et al 2019).
Low-GI carbsCarbohydrates with a lower glycaemic index (GI) are broken down more slowly by the body, and are less likely to lead to blood sugar spikes
(NHS 2018 b). There's also a small amount of evidence to suggest that they may be better for you if you're trying to conceive
(Brown 2017, Hornstein et al 2019). So you could opt for low-GI carbs, such as fruit and veg, beans, pulses, lentils and wholegrain foods such as oats, rather than high-GI carbs such as potatoes, sugary food and drinks, white bread and white rice
(NHS 2018 b).
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Women who eat and drink high-fat dairy products tend to have higher fertility rates than those who opt for lower-fat versions
(Brown 2017). So you could opt for full-fat milk instead of semi-skimmed, and choose full-fat cheeses and yoghurts. If you're watching your weight, you could try swapping out just one dairy serving per day for a full-fat version
(Brown 2017, Hornstein et al 2019).
What about my weight?
Try to get as close as possible to a healthy weight for your height before trying for a baby. Ideally, your body mass index (BMI) should be between 20 and 25
(NHS 2018a). Find out more about
BMI and how to work it out.
Being
overweight or
underweight can reduce your chances of conceiving
(BNF 2016, Hornstein et al 2019, NHS 2018a). But that's not the only reason for getting to a healthy weight before you begin trying for a baby.
Being underweight during pregnancy is linked to an increased risk of
premature birth, or having a baby with a
low birth weight (Tommy's 2018b). Sadly, it can also increase the risk of miscarriage
(Tommy's 2018b). So if you are underweight, gaining a few pounds before you conceive is a great way to give your baby a better start in life
(Tommy's 2018b). If you're struggling to gain weight, your
GP can give you plenty of advice and support
(Tommy's 2018b).
Being overweight before conceiving has also been linked to increased risk of complications once you’re pregnant. In particular, obese women have a higher risk of gestational diabetes, pre-eclampsia, and, sadly, miscarriage
(NHS 2017d).
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It’s not a good idea to go on a strict diet during pregnancy though
(NHS 2017d). Extreme weight loss from crash-dieting can use up the vitamins and minerals in your body, so there aren't enough left for a healthy pregnancy. Losing weight gradually through healthy eating and regular exercise is the best option, so now’s a great time to start making healthy eating choices that you can stick to, once you do conceive
(NHS 2017d).
Exercise is important, too. Try to build a little extra activity into your daily life, perhaps by walking briskly to work, getting off the bus one stop earlier, or taking the stairs instead of the lift
(NICE 2010). Talk to your
GP if you need advice about changing your diet or starting
exercise.
Joining a group can help you to stay motivated to lose weight and keep it off. You’ll be offered regular advice on exercise and diet, as well as support from others. In fact, evidence shows that overweight women who are having trouble conceiving tend to get pregnant quicker if they join a weight-loss group than if they try to lose weight on their own
(NICE 2013).
Aim to lose no more than between 0.5kg and 1kg (1lb and 2lb) a week
(NICE 2010, NHS 2016), even if you're very overweight. This kind of long-term lifestyle change is more successful than a quick-fix approach
(NHS 2016a).
If you're overweight and are trying to eat more healthily, these tips may help:
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- Aim to eat balanced meals that contain plenty of fibre as well as protein (NHS 2019a). These can help to make you feel fuller for longer and prevent hunger pangs that may lead to unhealthy snacking (NHS 2016b).
- Keep an eye on your portion sizes at mealtimes. You may find that eating from a smaller plate helps you to keep your portions in check (NHS 2016b).
- Have healthy snacks to hand, such as a handful of fresh or dried fruit. That way you won’t succumb to high-sugar, high-fat options when you’re out or at work (NHS 2016b).
Get more tips on
how to lose weight while trying to conceive.
Do I need a vitamin supplement?
Yes, most women are advised to take a daily 400 microgram (mcg) supplement of folic acid as soon as they start planning a pregnancy, and to keep taking it until the 12th week of pregnancy
(NICE 2010). This helps to protect your baby from potentially serious neural tube defects, such as
spina bifida (NICE 2010).
Your GP may prescribe you a higher daily dose of folic acid (5mg, which is 5000mcg) if:
- you have had a child with a neural tube defect, such as spina bifida
- you, your partner or an immediate relative has a neural tube defect
- you have coeliac disease, diabetes, sickle cell anaemia or thalassaemia
- you are taking anti-epileptic drugs
- you are obese (with a BMI higher than 30)
(NICE 2017)
Most women don't need a general preconception multivitamin, as it's better to get all the nutrients you need from your food if you can (NHS 2017b). But you may find a supplement helpful if you’re finding it hard to have a varied diet, for example if you're vegan (Tommy's 2018a). Your pharmacist can help you find a supplement that's right for you.
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Once you're pregnant, you should continue to take a daily 10mcg supplement of vitamin D (RCOG 2014). If you’re a woman of colour, have increased skin pigmentation, don't get much sunlight, or are very overweight (obese), your GP may recommend you take a higher dose (RCOG 2014).
If you're on certain benefits, you may be eligible for a Healthy Start card once you do conceive, which will allow you to claim free vitamins. See if you qualify at www.healthystart.nhs.ukOpens a new window.
Should I give up alcohol yet?
The occasional drink is unlikely to affect your fertility (though if your partner drinks more than the recommended three to four units a day, it could affect his sperm) (NICE 2013). However, drinking can be harmful to a developing baby, particularly in the early weeks (NICE 2017). The government therefore recommends that women should stop drinking alcohol altogether when trying for a baby and throughout pregnancy (NICE 2017).
If giving up is proving difficult for you, ask your GP for advice (NICE 2017).Will caffeine make it harder for me to conceive?
There’s no clear evidence that caffeine causes fertility problems if you're trying for a baby naturally (NICE 2013). However, it could affect your chances of success if you're having fertility treatments such as IVF (NICE 2013).
Once you do conceive, too much caffeine could be harmful to your growing baby (NHS 2017a). So to be on the safe side, you may prefer to limit your caffeine intake to 200mg a day, which is the amount that's considered safe in pregnancy (NHS 2017a). Learn more about caffeine and conception.Will a gluten free diet improve my fertility?
It may do, but probably only if you have coeliac disease (Pieczyńska 2018). It might also help if you have gluten intolerance (non-coeliac gluten sensitivity) but there isn’t enough evidence to be sure (Pieczyńska 2018).
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Not sure if you’re sensitive to gluten? See your GP if you experience diarrhoea, tummy pain, bloating or indigestion after eating foods containing wheat, barley or rye (NHS 2016c). Don’t cut gluten out of your diet completely without speaking to your GP first (NHS 2016c).Is there anything I need to be careful about eating or drinking?
While you're trying to conceive, you may prefer to steer clear of any foods that aren't safe in pregnancy. That way, when you do become pregnant, you'll know that you haven't had anything that could harm your baby.
Foods to avoid in pregnancy include:
- Vitamin A supplements or foods that are high in the retinol form of vitamin A, such as liver and fish liver oil.
- Shark, swordfish and marlin. You should also avoid eating more than two portions of oily fish, such as mackerel, sardines, salmon and trout, per week.
- Soft, mould-ripened, or blue-veined cheese such as brie, camembert, Danish blue, gorgonzola and roquefort. However, hard blue cheeses such as stilton, and non-mould-ripened soft cheeses such as cream cheese and cottage cheese are fine.
- Foods with an increased risk of food poisoning, such as raw or rare meat, fish or shellfish, pate (including vegetable pate),and unwashed fruit and veg. Raw or runny eggs are generally safe if they have the British Lion stamp on them, but if not, make sure they're thoroughly cooked.
(NHS 2017a)
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