What’s Trending in Food and Fertility?

In recent years, there has been a rising interest in fertility nutrition. Increased research in the field has linked diet quality – for both men and women – with healthy fertility. Fertility-focused recipes and “functional foods” have been in higher demand. Let’s explore both the evidence-based dietary guidance for fertility and popular food trends people are embracing, highlighting overlaps and caution.

What Diet and Food Research Says About Fertility

The research literature consistently shows the benefits of following a balanced diet based on whole foods. A balanced diet includes vegetables, fruits, whole grains, healthy fats, and moderate protein to support female and male fertility.1 Diets high in processed foods, including refined carbohydrates, added sugars, and trans fats have been associated with worse fertility outcomes. For men, excessive intakes of processed meats, sugary drinks, saturated fats, and inflammatory foods have been shown to impair sperm quality.2

Key nutrients identified to optimize fertility health are folate (or folic acid), iron, healthy fats, specifically omega-3 fatty acids, and complex carbohydrates. Folate is essential for healthy ovulation and fetal development and is found in dark leafy greens, legumes, and fortified grains. Iron has been linked in studies to lower risk of ovulatory infertility. Omega-3 fatty acids, found in fish, nuts, and seeds, support hormone regulation and are also beneficial for sperm health. Complex carbohydrates, as good sources of food and fiber, help support stable blood sugar and hormonal balance.

The uptick in interest around fertility nutrition and emerging research has impacted how food is marketed and produced. It’s much more common to see foods marketed for hormone balance and fertility support, especially in convenience foods like snacks, bars, and smoothie drinks. Men are also being marketed to in the “fertility-supportive” foods category.

New products containing ingredients with healthy fats, i.e. nut and seed bars, seeded breads, and chia pudding are gaining popularity. Some companies are highlighting micronutrients such as zinc and selenium,  which have been identified as beneficial to hormone health.  Plant-based product options are also more readily available to appeal to those following vegan, vegetarian, or flexitarian diets. These are popular approaches among those trying to conceive.

What Advice to Embrace and Where to Use Caution

Focus on a balanced, whole-food based diet, that includes fruits and vegetables, whole grains, legumes, healthy fats, and adequate protein. Many trendy “fertility foods”  mirror nutrients shown to support fertility, which suggests value but only when they complement an otherwise balanced diet. While fertility-supportive snacks may be helpful, they are best viewed as additions rather than replacements.

Fertility is complex: diet is just one piece of the puzzle, along with age, activity level, environment, and health history.  While food and diet are not a silver bullet, they are a factor, that directly affects reproductive health and is within one’s control. When combined with other healthy lifestyle habits like adequate sleep, hydration, and daily physical activity nutrition can play a meaningful role in supporting fertility for both spouses.

HEARTY TURKEY LENTIL SOUP

Say hello to a bowl of comfort! The turkey and lentils both provide quality protein. Collard greens are an excellent source of vitamins A, B6, C, and K, calcium, iron, and magnesium. Zucchini is naturally high in antioxidants, contributes to healthy digestion, and may help regulate blood sugar levels. This soup makes a big batch, so you can enjoy some now and freeze the rest for up to 3 months.

INGREDIENTS

  • 2-3 tablespoons olive oil
  • 1 lb. ground turkey
  • 1 cup green or brown lentils
  • 1 28 oz. can fire roasted crushed tomatoes
  • 4 cup chicken bone broth, or low-sodium vegetable broth
  • 1 yellow onion, diced
  • 1 carrot, diced
  • 2 medium zucchini or yellow squash, sliced and quartered
  • 1 bunch collard greens, cut into ribbons
  • 1 tablespoon fresh oregano, or 1 teaspoon dried
  • 1 teaspoon fresh thyme, or 1/2 teaspoon dried
  • 4-5 cloves garlic, minced
  • 1/2 teaspoon crushed red pepper (optional)
  • Salt and black pepper, to taste

DIRECTIONS

Heat oil in the bottom of a soup pot over medium high to high heat. 

Throw the onion and carrot into the pot and allow to brown and soften for 3-5 minutes, moving around the pan as it cooks. Season with salt and black pepper.

Add the garlic on top of the onions and carrots. Cook for another 2 minutes.

Next, add the turkey, oregano, and thyme. Season with additional pinches of salt of pepper. Allow turkey to brown, breaking it apart with a spatula as it cooks.

After 6-8 minutes when the turkey seems cooked through, add the tomatoes, zucchini, and broth. Bring to a boil.

Lower the heat and simmer for 15 minutes, stirring occasionally.

Then add the lentils, greens, and crushed red pepper, allowing it to simmer for another 15 minutes or until the lentils are cooked through. Adjust salt and pepper one last time before serving.

Serving size: 2 cups | Protein: 19.9 g | Fat: 6.8 g | Carbohydrates (net): 12.9 g

Written by Amanda Rohwedder. Amanda is a degreed nutritionist based in Charlotte, North Carolina. She holds a B.S. Nutritional Science and an M.S. Medical Science with a concentration in Women’s Health. She founded Temple and Table in 2017 as a way to nourish our culture by drawing a connection between physical and spiritual health. For more information on T+T’s mission, visit templeandtable.com. Order a copy of Amanda’s recipe book published by CCL, Food for Fertility: Recipes to Improve Health and Manage PCOS. Check it out in the store here.

References

1Panth N, Gavarkovs A, Tamez M and Mattei J. (2018) The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front. Public Health 6:211. doi: 10.3389/fpubh.2018.00211

2Pecora, G., Sciarra, F., Gangitano, E. et al. How Food Choices Impact on Male Fertility. Curr Nutr Rep 12, 864–876 (2023). https://doi.org/10.1007/s13668-023-00503-x