Fertility issues affect up to 15% of couples.
Luckily, there are a few natural ways to increase your fertility and become pregnant faster.
In fact, diet and lifestyle changes can help boost fertility by up to 69%.
This article provides 17 evidence-based tips that can boost fertility and help you get pregnant.
1. Eat Foods That Are Rich in Antioxidants
Antioxidants like folate and zinc may improve fertility for both men and women.
Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells.
One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.
Another study that followed 60 couples undergoing IVF treatment found that taking an antioxidant supplement resulted in a 23% greater chance of conception.
Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.
2. Eat a Bigger Breakfast
Eating a substantial breakfast may help women with fertility problems.
One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.
For normal weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.
In addition, these women ovulated 30% more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.
However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.
3. Avoid Trans Fats
Eating healthy fat every day is important for boosting fertility.
However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.
A large observational study found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility.
Choosing trans fats instead of monounsaturated fats may increase the risk of ovulatory infertility by 31%. Eating trans fats instead of carbs may increase this risk by 73%.
4. Cut Down on Carbs
Following a lower-carb diet is generally recommended for women with PCOS.
Lower-carb diets may help you maintain a healthy weight, reduce insulin levels and encourage fat loss, all while helping menstrual regularity.
One large observational study found that as carb intake increased, the risk of infertility also increased .
In the study, women who ate more carbs had a 78% greater risk of ovulatory infertility than those who followed a lower-carb diet.
Another small study among overweight and obese women with PCOS reported that eating a low-carb diet reduced hormone levels, such as insulin and testosterone, both of which can contribute to infertility.
5. Eat Less Refined Carbs
It’s not just the amount of carbs that’s important, but also the type. Refined carbs may be especially problematic.
Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice.
These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI).
One large observational study found that high-GI foods were associated with a greater risk of ovulatory infertility.
Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.
6. Eat More Fiber
Fiber helps your body get rid of excess hormones and keeps blood sugar balanced.
Some examples of high-fiber foods are whole grains, fruits, vegetables and beans.
Certain types of fiber can help remove excess estrogen by binding to it in the intestines.
The excess estrogen is then removed from the body as a waste product.
One study found that eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility among women older than 32 years .
However, the evidence on fiber is mixed. In another study of 250 women aged 18 to 44, eating the recommended 20-35 grams of fiber per day was associated with a nearly 10 times higher risk of abnormal ovulation cycles .
7. Cut the Caffeine
Caffeine can negatively affect female fertility.
One study suggests that women who consume over 500 mg of caffeine daily take up to 9.5 months longer to get pregnant.
A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage.
However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.
8. Swap Protein Sources
Replacing some animal proteins (such as meat, fish and eggs) with vegetable protein sources (such as beans, nuts and seeds) is linked to a reduced risk of infertility.
One study found that a higher protein intake from meat was linked to a 32% higher chance of developing ovulatory infertility.
On the other hand, eating more vegetable protein may protect against infertility.
A study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50%.
Therefore, consider replacing some of the meat protein in your diet with protein from vegetables, beans, lentils and nuts.
