Digestion and nutrition play a key role in just about every aspect of our health, including fertility. What you eat and drink affect the way your body works for better or worse — so let’s make sure you understand how to properly nourish yourself. Studies show that women who increase their iron intake during the preconception period have a higher fertility rate than women who are iron-deficient. If you’re a vegan, you may need to take a vitamin with iron in it, along with folate. Vegans or vegetarians will benefit from omega-3 fatty acids from flaxseeds, almonds, walnuts, pumpkin seeds, and DHA-enriched eggs. Pay attention to ingredient labels: you want to aim for about 25 grams a day (that’s the recommended daily intake level for women; men should get 38 grams), whereas most American women get about half that amount per day. If you’re not getting enough fiber, then build up to optimal levels slowly over the course of about three weeks. You can use dietary supplements, but it’s better to get your fiber from food for several reasons. For one, foods that are high in fiber are typically very good for you all around (such as fruits and vegetables that also contain important vitamins). Plus, you can control the intake of fiber gradually throughout the day rather than taking just one big dose. You can take a daily probiotic supplement available at drug stores, or you can get probiotics from your diet. Good sources, aside from yogurt, include kefir, sauerkraut, and miso. Aside from the fertility-boosting potential, these dietary additions are nutrient-rich and delicious. Adding them into your meals will support you beyond your pregnancy journey.
