In addition to reducing my sugar and carbohydrate intake to enhance fertility (see rebeccarumsey.com/sugar-fertility/), below are the other foods that I removed or reduced from my diet when preparing to conceive.
• Dairy: About half of the population is sensitive to dairy in varying degrees. Some symptoms of dairy sensitivity can include congestion, bloating, gas, acne, stomach cramps, diarrhea, indigestion, and joint pain. I know that I have a mild dairy sensitivity since my skin tends to break out and I feel mildly congested when I consume dairy.
The chronic inflammation that occurs in the body after repeated exposure to a food allergy or sensitivity has been linked to lower egg and sperm quality, problems with implantation, and higher rates of early miscarriage.
Dairy has also been shown to behave like a clogging glue inside the body by increasing thick mucus production. This mucus production in the fallopian tubes can potentially cause blockages, which can prevent sperm from entering the fallopian tubes and fertilizing the egg. As a result, I consumed minimal dairy (with the exception of grass-fed butter) for a few months before getting pregnant.
• Gluten: Another substance that is now more commonly understood to cause an inflammatory response in the body is gluten. In fact, some studies suggest that gluten can trigger inflammation in approximately 80% of the population. For some, this may manifest into mild bloating and indigestion, while for others, this can result in joint pain, acid reflux, diarrhea, dermatitis, or brain fog. If a woman with gluten sensitivity or even worse, Celiac Disease (a digestive disorder resulting from an immune reaction to gluten), is regularly consuming gluten-containing foods she is putting herself in a chronic inflammatory state. As mentioned previously, chronic inflammation has been linked to infertility and early miscarriage.
Additionally, for gluten-sensitive people, the inflammation that occurs from consuming gluten damages the lining of the small intestines. This damage impairs the absorption of nutrients from food, including vitamin B12, vitamin D, folate, selenium, and iron, which are essential for conceiving and carrying a healthy baby to term.
• Industrial seed oils: Industrial seed oils are extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, sunflower seeds, and safflower seeds. These oils are highly processed in unhealthy ways (bleaching, chemical deodorizing, and dying), easily oxidized, and high in omega-6 fatty acids. A high intake of these oils has been shown to cause inflammation and mutations in cells, leading to increased rates of infertility.
Industrial seed oils are truly not safe for human consumption. Instead, choose fats such as grass-fed butter, ghee, olive oil, avocado oil, or coconut oil.
• Caffeine: Some studies have found that women who consume large amounts of caffeine take longer to get pregnant. Research has also shown that a high intake of caffeine (over 200mg/day) is associated with an increased risk of miscarriage. As such, I cut my daily consumption back to one cup of coffee a day.
• Toxins: Pesticides, antibiotics, and unnatural hormones in our foods have been shown to disrupt hormones and reduce fertility in both sexes.
When consuming animal products, choose organic, wild-caught, and grass-fed. Always purchase the organic option for fruits and vegetables with thin skin like berries, apples, tomatoes, and bell peppers. For produce with a thick, removable peel like avocado, melons, bananas, and oranges, conventional is fine as the skin is less porous and provides more protection from harmful chemicals.
• Alcohol: While heavy alcohol consumption has been shown to impact hormone production and ovarian reserve in women, the relationship between light alcohol use and female fertility is still inconclusive. As alcohol readily crosses the placenta, reaching the fetus, and is known to cause serious health problems for a developing baby, it is not recommended during pregnancy. As a result, I decided to mostly abstain from alcohol while on my pregnancy journey. In the month leading up to getting pregnant, I had a total of one glass of wine.
• Soy: From ages 11 – 32, I was a vegetarian and soy was my protein staple. In my early 30’s, I developed thyroid problems, which I believe was correlated with my hefty consumption of soy products for so many years. In addition to disrupting thyroid hormones, which are crucial for conceiving, studies have also shown that a high intake of the phytoestrogens found in soy increases rates of infertility and miscarriage. Although fermented soy is less problematic, I stay away from foods that contain soy in any form.
Even by slightly reducing these foods one can increase their chances of conceiving and delivering a healthy baby. In the months leading up to conceiving, I certainly didn’t always eat precisely as I knew to be ideal, but I chose fertility-friendly foods for the majority of my meals and snacks.
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