If you're focused on fertility right now, you've probably been bombarded by information about "fertility diets." But, an expert tells TODAY.com, the truth on eating for fertility is a little more complicated than those diet rules make it seem.
It's understandable that people would gravitate towards simple rules for food and fertility, Dr. Lucky Sekhon, reproductive endocrinologist and infertility specialist based in New York City, tells TODAY.com.
"It can feel so overwhelming," says Sekhon, who is also the author of the just-released "The Lucky Egg: Understanding Your Fertility and How to Get Pregnant Now."
"In a world where you're being fed all of these different narratives and advice from non-experts, (it's easy) to do really extreme things," Sekhon says. Some of those extreme diets, like the carnivore diet, can come with serious health risks for certain individuals — on top of not actually helping your fertility.
That's why she tries to keep it simple, especially when it comes to food and fertility.
Do 'Fertility Diets' Actually Work?
We don't have evidence for a single specific diet that naturally boosts the chances of getting pregnancy for everyone.
In medical literature, the "most perfect data" comes from randomized controlled trials, Sekhon explains. But it's just not feasible or practical "to take a large cohort of people that are actively trying to get pregnant and randomize them to eat one way or another."
We do have some ideas for how to eat better for fertility, though, which come from large observational studies instead.
"I always say to people that whatever is better for heart health tends to be better for fertility, and that's what the data shows," Sekhon says.
That typically means a diet that's rich in fruit, vegetables, olive and avocado oil, whole grains, lean protein, fish, low fat dairy, nuts and seeds, and beans and legumes. This is a pattern of eating that's consistent with expert-approved diets like the Mediterranean, MIND and DASH diets.
The American Society for Reproductive Medicine also acknowledges an association between the Mediterranean diet and fertility, Sekhon adds.
What About PCOS?
The one major exception, Sekohn says, is polycystic ovary syndrome (PCOS). This is a hormonal condition that causes irregular periods, insulin resistance and fertility issues, among other symptoms.
Sekhon says that "a large swath of the fertility patients" who walk through her door are dealing with insulin resistance. And a lot of that can be attributed to PCOS, she adds. For those patients, she recommends following an eating plan that helps with insulin resistance.
"It's all about trying to stabilize your blood sugars," she explains. "This doesn't mean cutting out sugar altogether, but really trying to stay away from processed foods and to consume healthy high-protein foods, like tofu, quinoa, chickpeas and lean meat."
Pairing carbohydrates with fiber and protein helps blunt the blood sugar spikes, she adds.
Focus on These 3 Nutrients
While there's no single fertility diet that everyone should follow, there are still some tried and true nutrients to focus on if fertility is your priority.
Folic Acid
"Folic acid is actually really important pre-conception to prevent a certain type of birth defect called a neural tube defect," Sekhon explains. Examples include spina bifida.
"In early pregnancy, all of the organs and body structures are forming," she continues. "And we know that folate deficiency can result in incomplete closure of the spinal canal and leave the spinal cord exposed."
Folic acid is included in prenatal vitamins, and anyone who is actively trying to get pregnant should be taking one with 400 micrograms of folic acid, Sekhon notes.
But you can also get folic acid from foods in the form of folate, Sekhon says. You'll find it in leafy greens, citrus fruits, avocado, lentils, asparagus, eggs and fortified foods like rice and cereal.
Omega-3 Fatty Acids
These fatty acids are considered healthy fats, and they're associated with all sorts of benefits for your heart, brain and gut.
While your body doesn't make omega-3 fatty acids on its own, you will find them "in a lot of the options that fall under the umbrella of the Mediterranean cell diet," Sekhon explains.
For instance, they're present in salmon, walnuts, flaxseeds, edamame and chia seeds.
Keep in mind that the omega-3 fatty acids found in fish and algae are actually different from those found in plant foods, like nuts and seeds. Eating a variety of these healthy, anti-inflammatory foods will help you get a bit of all the types of these healthy fatty acids.
Iron
Iron is an essential mineral that helps us build enough red blood cells, which are responsible for carrying oxygen throughout our body.
Many people don't realize that having low iron levels has been linked to some fertility issues, Sekhon says. We need iron for regular ovulation, for instance.
While iron deficiency isn't the most common culprit in many cases of infertility, iron levels are something Sekhon frequently assesses in her patients just to be sure.
Diagnosed iron deficiencies are typically corrected through supplements. But you can also get iron through foods such as chicken, spinach, lentils and kidney beans.
