By: Thalia Kaylyn Averil
A woman’s chances of getting pregnant can be affected by the food she eats, making it crucial to consume nutritious foods. Before pregnancy, a woman should aim to achieve and maintain an ideal body weight, follow a balanced diet, be physically active, and avoid harmful substances by quitting smoking and not consuming foods containing preservatives and colorings. Nutrition needs to be met before pregnancy because it can affect the mother’s health and the growth and development of the baby during pregnancy.
Ideal body weight must be achieved and maintained before pregnancy because it is an important factor for the health of the future baby. The mother’s body mass index (BMI) should be between 20 and 25 to reduce the risk of complications that can occur, such as low birth weight, high blood pressure, and diabetes. A study shows that women with a BMI below 20 have reduced fertility, but can still get pregnant. Increasing calorie intake, increasing portion sizes, and consuming nutritious snacks can help to gain weight. However, this should be controlled to prevent excessive weight gain. On the other hand, women with a BMI of more than 25 can have their ovulation cycle affected, but can still get pregnant. It is advisable to diet to lose weight before pregnancy because it is not recommended to do so during pregnancy. A study found that a weight loss program accompanied by physical activity can result in natural ovulation and a successful pregnancy. Being overweight during pregnancy can also increase the risk of various complications, such as high cesarean section rates and low breastfeeding rates after giving birth.
*BMI=(body weight in kg)/(body height in meters)2
Apart from that, diet can also affect a woman’s fertility. A study shows that a high in trans fats, refined carbohydrates, and added sugar diet can reduce fertility. On the other hand, the Mediterranean diet, which contains lots of fiber, omega 3 fatty acids, vegetable protein, vitamins and minerals, can be beneficial for women’s fertility. This diet consumes lots of fruits (such as citrus and berries fruits), vegetables (such as spinach, kale, broccoli, cabbage, lettuce and radish), nuts (such as walnuts), whole grains (such as whole wheat bread, brown rice, cereals), olive oil, low-fat dairy products, poultry, fish, while limiting the intake of red meat and sweet foods. Here is the Mediterranean diet pattern that can be followed to improve fertility:
- Reduce intake of foods with a high glycemic index. Products with a high glycemic index have the potential to cause insulin resistance, dyslipidemia, and oxidative stress, which can negatively impact fertility and ovarian function. Recommended foods are fruits, vegetables, and whole grains.
- Fat plays an important role in fertility. A study found that a high-fat diet can affect reproductive function by affecting the concentration of reproductive hormones. The quality of the fat consumed is more important than the quantity. Reduce intake of trans fatty acids (TFA) and increase consumption of monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) from sources such as fish oil, rapeseed oil, flaxseed oil, olive oil, avocado, nuts, and grains can have a positive impact on fertility. In addition, omega-3 fatty acids (ɷ-3 FA) from fish or supplements are very beneficial for the growth and maturation of oocytes, reducing the risk of anovulation or egg cells failing to mature, and increasing the concentration of one of the reproductive hormones, namely progesterone. On the other hand, foods that contain trans fatty acids (TFA) should be reduced, such as biscuits, cakes, margarine and french fries.
- Increasing consumption of plant-based protein and reducing intake of animal-based protein can have a positive impact on fertility. Consumption of plant-based protein is associated with increased fertility, while consumption of animal protein is associated with a higher risk of infertility due to ovulation problems. Recommended sources of protein include nuts (such as tempeh), fish, lean meat and eggs.
- Including low-fat milk and fermented milk products in the diet is recommended to improve fertility. However, high-fat dairy products should be avoided because they can have a negative impact on fertility.
- Taking folic acid may increase the chances of pregnancy, especially in combination with vitamin B12. Folic acid can be found in foods such as green vegetables (such as spinach, kale, broccoli), eggs, and poultry.
- It is recommended to consume vitamin D which can be obtained from sources such as fish, eggs, cheese, milk and dairy products.
- Oxidative stress occurs when there is an imbalance between reactive oxygen species (ROS) and antioxidants. Oxidative stress can cause infertility so it is important to consume antioxidants. Vitamin C, vitamin E, and vitamin A are examples of antioxidants. Antioxidants can be found in fruits (such as strawberries, blueberries, raspberries), vegetables, vegetable oils, and spices (such as cinnamon).
However, it is highly recommended to consult with an obstetrician and a nutritionist if you are planning a pregnancy, as you can receive guidance that is more tailored to your personal needs.
Resources
- Aptamil. Foods to eat when trying to conceive [Internet]. Wiltshire: Aptamil; date of publication unknown [Reviewed 2016 Jul 4] [cited 2023 Apr 23]. Available from: https://www.aptaclub.co.uk/pregnancy/conception/what-to-eat-conception.html#accordion-17879c6d0e-item-2813a09345
- Clark AM, Thornley B, Tomlinson L, Galletley C, Norman RJ. Weight loss in obese infertile women results in improvement in reproductive outcome for all forms of fertility treatment. Hum Reprod. 1998 Jun;13(6):1502-5. Available from: https://pubmed.ncbi.nlm.nih.gov/9688382/
- Abdelmaboud MO, Ryan H, Hession M, Avalos G, Morrison JJ. Moderate and extreme maternal obesity. Ir Med J. 2012 May;105(5):146-8. Available from: https://pubmed.ncbi.nlm.nih.gov/22803493/
- Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kaźmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634384/
