Sometimes our plans just won’t go the way we want them. As much as we try, wish, and hope, we have to seek a little help to get the things we really, really want.

Our second attempt at a round of IVF didn’t work like the first time, so we’re looking at any variables that might have made a difference. During our first round, where we received a beautiful daughter at the end, we were eating right, avoiding toxins as best we could, using a variety of guides, online resources, and just common sense.

This time, we were a little less-than-strict. We relaxed and hoped the doctor prescribed medication and a little luck would have been enough. Don’t get me wrong, we still ate lots of vegetables, fruit, and lean meat, but this time, we’re going full-throttle.

According to the most comprehensive study on fertility diet and lifestyle, the Harvard Nurses’ Health Study, there was a six-fold increase in fertility from the 18,000 women surveyed in 2008. The women who had the lowest risk of ovulation-related infertility issues ate a plant-based, whole food diet. They ate a variety of vegetable proteins and healthy fats. The study also revealed that the surveyed women with the highest fertility rates exercised more, and took a multivitamin supplement.

To save you the effort of searching for the best diets for making a baby, nutrition for fertility, or which foods to eat to help pregnancy, I’ve put the basics here. This is aimed at both men and women. You’re in this together. (Disclaimer – I’m not a doctor, so ask yours before taking on a new diet, or changing your lifestyle).

Pro Tip: At the grocery store, stay around the outside aisles to get your fresher, more nutritious food. Everything on the inside aisles has been designed to last a long time, usually with preservatives and additives.

The Fertility Diet

Plant-Based Food

Eat the rainbow, not Skittles. Your diet should include 5 portions of high fiber fruits and vegetables, nuts seeds, and whole grains. A plant-based diet can be either a vegan or vegetarian lifestyle, or can include a small amount of unprocessed meat, fish, chicken, eggs, and/or dairy.

Healthy Fats

These include fats that occur naturally from plants like coconuts, nuts, avocado, olives, and from fish including salmon and cod. Healthy fats are amazing for keeping your brain, joints, and hair working well, as well as fighting inflammation, and help hormonal sensitivity.

Slow Carbohydrates

Beans, lentils, whole grains, and most vegetables help to avoid peaks in blood sugar. This can help to regulate your blood sugar, prevent gestational diabetes, and the main aim of improving fertility.

Live Cultured Dairy

If you’re going to add some other fats to your diet, make it high quality dairy with an amount of live culture, including plain yogurt, and organic cheese.

The best, slow carbs:

• Sweet potato
• Oat bran bread
• Lentils
• Kidney
• Chickpeas
• Quinoa
• Organic fruits and vegetables
• Whole milk
• Yogurt

The not-too-bad slow carbs:

• Oats (look up recipes for overnight oats, they’re good!)
• New potatoes
• Brown rice
• Couscous
• Basmati rice
• Shredded wheat cereal (not the sugar-coated ones!)
• Whole grain bread

Avoid these, seriously:

• Baking potatoes
• White rice
• White bread
• Pancakes and waffles
• Bagels
• Granola bars
• Candy
• Soda (did you know Coca Cola would be blue if it didn’t have caramel colouring in it?)
• French fries
• Energy bars
• “Sports” drinks (basically sugar water)

For the Men:

Food like oysters are high in zinc, which helps increase production of sperm and testosterone. You can also get zinc from a daily vitamin supplement.

Fruits & vegetables. Get your fill from antioxidant-rich veggies and fruit like dried cranberries and greens to help protect sperm from cellular damage. Vitamin A can in be found in carrots, red peppers and apricots. Vitamin C, which will help motility in your little guys, can be found in orange juice (go easy as it’s full of sugar), tomatoes, grapefruit, and broccoli. Vitamin E will be in vegetable oils, fruits, and beans.

While you can find all these in a supplement, the nature of a daily multivitamin is in the name. It’s there to ‘supplement’ your diet, not replace it.

What to avoid: 

Junk food, high-mercury fish like tuna steak, and too much caffeine or alcohol. Research shows that limiting coffee to just one cup per day and cutting down alcohol to the very occasional glass or wine, will really help your sperm count.

Why Organic?

Non-organic food contains high levels of chemicals from pesticides and insecticides that have been sprayed on the crops or added to the seeds themselves. These are genetically modified to increase the yield of the crop, without being effected by drought, invasive weeds, or insects. They’re not good for you, or your potential baby.

An article on Natural Fertility Info.com, says “Choose meat that is Grass Fed and Organic
Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominate conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein.”

For more information on the kinds of multivitamins, supplements, and dietary changes, talk to your doctor, a registered Dietitian, or use a guide like this one from the Acubalance Wellness Centre.