There has been much discussion since the book The Fertility Diet came out, that between clients in my private practice and magazine articles; I thought this would be an appropriate article to enlighten those who want to become pregnant.

What does a healthy fertility diet consist of? In my opinion it consists of a mainstay of whole grains such as brown rice, quinoa, couscous, tabouli, whole wheat bread, high fiber cereals, legumes, vegetables and fruits (not juices) all of which are slowly digested carbohydrates. They may improve ovulation and the chance of becoming pregnant.  Consuming a lot of easily digested carbohydrates increases the odds of ovulatory infertility, while eating more slow eating carbohydrates will decrease the odds (high fiber carbohydrates).  Heart healthy guidelines may influence ovulation because this affects insulin levels. Too much insulin may suppress ovulation.

Having a multivitamin with Folic Acid may improve the odds of becoming pregnant. If the woman is very lean or over weight this also may affect the chances of being pregnant.  The recommended BMI which could help support your chances of becoming pregnant is 20-24.

Dairy products are a controversial topic as many of the articles and research suggests having full fat dairy in very small amounts. It is not known why, but can be recommended to two to three small servings per week (All equivalent to one serving: 8oz. whole milk,  cup ice cream, 6 oz. full fat yogurt). If the client finds limiting ice cream to be a challenge, a more appropriate suggestion would be to physically go out to the ice cream shop if one must have the ice cream.  I personally recommend low-fat dairy products as consuming larger amounts of saturated fats will increase ones body weight and ultimately their BMI.

As we are speaking about fat choosing your fats to be Mono and Polyunsaturated would be optimal. Just think about the Mediterranean Diet.  These types of fats can also protect the heart and increase our good cholesterol HDL. Having your fats be olive oil, avocado, humus, nuts, seeds, olives, flax seed, hemp seed as well as the fat in fish and soy.  Avoiding any type of Trans Fat which is also known as Hydrogenated upon reading the ingredients on a label will not only clog our arteries, lower our good cholesterol (HDL), but increase our total cholesterol and LDL. Having large amounts of Trans fats can be problematic from a fertility standpoint.

In the protein department we want to choose lean protein sources as again the leaner the protein source that we choose, the less saturated fat we are taking and helping to keep our body weight in the desirable BMI. Great options would be white meat poultry, pork tenderloin, having fish that is high in the omega-3-fatty acids such as salmon (preferably wild), mackerel, sardines, herring, orange roughy, sole, seabass, shrimp and tilapia. Also having eggs, plant based protein choices such as tofu, tempeh, seitan and legumes are top contestants.  Having lower fat cheeses which can be white hard cheeses also are viable options. Red meat should be limited and if selected choose leaner cuts, such as flank, top round, bottom round, eye of round, filet mignon or wild game.

I am more than happy to discuss any of these nutritional concerns with you before or during the time of your fertility treatment. If you want more specific information please contact me at 310-273-0413 or at This e-mail address is being protected from spambots. You need JavaScript enabled to view it