What happens if you’ve tried and tried and can’t get pregnant? What happens if you’ve done everything “right”, but it’s still not happening? You may be in the 12% of couples who struggle with infertility. Infertility is the failure to achieve pregnancy after 12 months of unprotected sexual intercourse. Infertility can be attributed to the female partner ~30% of the time, the male partner ~30% of the time and both partners ~30% of the time. The other 10% of cases are considered “unknown” or “unexplained” infertility.
Diet is a modifiable risk that can improve or even reverse infertility. Consider these 5 action steps you can take to improve your fertility.
1. Eat more fiber. Aim for 25-30gm daily. Fiber is found in plant-based foods such as fruits, vegetables and whole grains.
2. Eat the right fats. Pay attention to 3 different categories of fat when it comes to fertility. Eat more unsaturated fat. Limit saturated fats to a few choices per day. Avoid trans fats.
3. Watch what you drink. Limit caffeine. Avoid alcohol and sugary beverages.
4. Stay away from sugar. Check food labels and product ingredient lists to avoid foods that list sugar as the first or second ingredient. Daily recommendation for women is 25gm sugar, and for men is 36gm sugar.
5. Achieve a healthy weight. Aim for a BMI between 20-30. Make dietary changes and incorporate physical activity to jump start your weight goals.
If you have a specific infertility diagnosis, consider talking to your provider or a registered dietitian about individual nutrition tips that might be helpful for you. Listen to the podcast to hear more in-depth information regarding nutrition for infertility and personal experiences from VA dietitians who experienced infertility first hand.
Host Bios: Loran Morris, MS, RDN, LDN is a Registered Dietitian Nutritionist serving Veterans within in the Marion VA Health Care System. She received her Bachelor’s Degree in Human Nutrition and Dietetics and Master’s Degree in Food and Nutrition at Southern Illinois University Carbondale. She started her career with the Marion VA Healthcare System as a Dietetic Intern in January 2014 and transitioned into a PACT Dietitian later that year. She is passionate about meeting each Veteran’s healthcare needs through counseling, education, and support.
Gaya Hart, RDN, LDN is a Registered Dietitian Nutritionist serving veterans within in the Marion VA Health Care System. She received her Bachelor’s Degree with an area in Dietetics from Murray State University. She completed her internship through Morehead State University. Gaya has worked for the VA for 5 years. Prior to coming to the VA, Gaya worked in acute care, long term care, at an HIV clinic and home health. She and her husband have a six year old son they adore! She enjoys spending time with family, gardening, swimming, hiking, crafts, and putting Legos together with her son. She has a passion for helping veterans as her husband, father and grandfather all served.