Nutrition and fertility: Tips for balancing hormones through diet

Nutrition and fertility

Social media is flooded with hormone-balancing diet trends, but do any of them have scientific backing? If you’re trying to conceive, you might wonder if hormone balancing can help you get pregnant faster. You’re in the early planning stages and looking to make dietary changes in advance. And with your dreams for a family in the balance, the questions have a big weight to them. Are there foods that help balance hormones? Can they actually make a difference if you’re trying to conceive? For hopeful parents out there, it’s easy to get overwhelmed with advice and input. Let’s explore nutrition and fertility, go beyond internet trends and see what the science says.

How does nutrition affect fertility and hormones?

Fertility is a big topic of conversation when it comes to trying to conceive, and it’s important to note that infertility can affect both men and women. Fertility is affected by a number of factors, including age, medical history, substance use, and both weight gain and weight loss.¹ The food you put in your body can affect your likelihood of getting pregnant. So how does this differ for men and women?

Nutrition and fertility for women

An increasing number of studies show that diet can impact female fertility. A high-fat diet may negatively impact your menstrual cycle length, reproductive hormone levels and embryo quality.² The amount and kind of carbohydrates you consume can increase insulin resistance, which negatively affects ovarian functions.² According to a recent study, a diet high in trans fats, refined carbohydrates and added sugars can negatively affect fertility for women trying to get pregnant.²

Nutrition and fertility for men

Nutrition can affect — negatively or positively — sperm quality.³ Recent studies have shown that a diet high in processed foods, simple carbohydrates, trans fats and saturated fats can lead to an increased risk of male infertility by impacting sperm quality and function.³ So much of the fertility conversation often revolves around women, but your partner’s health matters too!

Foods that decrease fertility vs. foods that help balance hormones

If you’re a hopeful parent — or even in the family planning stages — working on a well-balanced diet can help boost your fertility. Here are foods that can hinder your efforts, and better swaps to make in the kitchen.²

• Refined carbs — like white bread, pastries and white rice — can cause insulin resistance and hormonal imbalances that may disrupt ovulation.² Opt for whole grain and complex carbs instead, like whole wheat bread, brown rice, quinoa or oats. Your energy levels throughout the day will thank you, too!
• While there’s nothing wrong with the occasional sweet treat, try to swap refined sugar for more natural sugar sources. The sweetness in berries and fruit pack a nutritional punch with added antioxidants, fiber and vitamins.
• Trans fatty acids appear to negatively affect female fertility.² Healthy fats with omega-3s can have a positive effect on fertility2 , and are a key nutrient to fetal development that’s important even before you become pregnant.
• Excess red meat and dairy can have a potential negative impact on estrogen, progesterone and insulin levels.² Whether plant-based or animal-based, lean protein and dairy rich in probiotics both contain necessary nutrients that are better for you and baby.
• Processed foods and snacks tend to combine the detrimental effects of the above ingredients. Unrefined, whole foods give your body the key nutrients it needs, like folate, iron and vitamin D, even before you get pregnant.

Hormone balancing trend check

It’s easy to get absorbed into social media’s latest fix for hormone balancing. Should you try seed cycling to get regular periods? How about apple cider vinegar? Or fertility-boosting tea with an eye-bulging price tag? Don’t get absorbed by the superfoods and supplements; there is no magic food, drink or pill that is scientifically proven to balance your hormones.

There are strong ties between a holistic, nutrient-packed diet and your body functioning at its best — which includes your ability to conceive. One single food or nutrient won’t address hormone balancing. But if you make positive, long-term changes to your diet, those necessary vitamins, minerals and macronutrients will work together to help. So the next time you’re tempted to jump on a quick-fix hormone balancing trend, take a moment to remember that the hard work is worth it!

Linking nutrition and fertility with hormone balancing

No matter where you are in your parenting journey, nutrition matters. If you’re planning on getting pregnant, it’s never too early to start making positive changes in your diet to prepare your body for the journey of getting pregnant. Even if you’re on the other side of pregnancy, keeping your hormones in check can make a huge difference in your postpartum experience . 

Of course, in many cases, diet can only make so much of a difference. Irregular cycles, signs of PCOS or extreme fatigue can signal underlying hormonal imbalances or other health issues that may impact fertility and your long-term health. Set up an appointment with your healthcare provider if your intuition tells you something bigger is going on in your body. 

And our best piece of advice: Small changes can make a difference. An intense diet overhaul can feel overwhelming, especially amidst busy schedules and other food preferences in your household. Take things one grocery trip at a time, make changes when you can and keep your eyes on the big picture: your long-term health.

Nutrition and fertility food swaps

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