Diet plays an important role in your general health, but it also affects your ability to conceive. A healthy balanced diet with the right nutrition can increase your chances of conception. Many dietitians and nutritionists suggest shifting to healthier food habits at least 3 to 6 months before you plan to have a baby. Different nutrients benefit your health in different ways. Each nutrient must be taken in a balanced manner. Protein is one such nutrient that has a significant influence on your pregnancy. If you are wondering, “Can a high-protein diet affect my chances of getting pregnant?”, this write-up has everything you need to know.
There are different opinions regarding the goodness of a high-protein diet for pregnancy. Some research suggests that a high-protein diet affects the chances of conception, while other research states that they are ideal for fertility. Some research also suggests that protein from animal sources such as meat, eggs, and fish may affect fertility while protein from vegetable sources such as lentils, peas, beans, etc. are good for fertility. We aim to clarify the facts about the role of a high-protein diet in helping you get pregnant.
In This Article
- The Connection Between Diet and Fertility
- Understanding the Role of Protein in Fertility
- High-Protein Diet and Female Fertility
- High-Protein Diet and Male Fertility
- Risks and Considerations With High-Protein Diets
- A Balanced Approach to Fertility-Friendly Nutrition
- FAQ’s
The Connection Between Diet and Fertility
Healthy eating is the foundation of a healthy pregnancy and a good diet is essential for a healthy reproductive system. Eating nutritious food and making positive changes in the lifestyle helps prepare your body for pregnancy. A healthy diet also influences the health and quality of the sperm and the egg.
If you have fertility problems, following a healthy diet will increase your chances of getting pregnant. But along with that, you should also consult a doctor.
A diet high in trans-fats added sugar and refined carbs harms fertility, while a Mediterranean diet rich in fiber, omega-3 fatty acids, plant-based protein, vitamins, and minerals may positively affect fertility.
Making some positive changes in your diet can improve your fertility levels and increase your chances of conception. For example
- Including cold-water fish like salmon and sardines can have a positive impact on your fertility.
- Opting for carbohydrates and fiber-rich foods such as whole grains, beans, vegetables, and fruits is a positive step towards fertility.
- Consuming small amounts of full-fat yogurt or ice cream every day may also help improve your chances of pregnancy.
- Avoid food that contains trans-fats found mostly in fried food, processed food, baked food, and margarine.
- Stay away from saturated fats. Use unsaturated vegetable oils in your everyday cooking.
Understanding The Role of Protein in Fertility
The consumption of a high-protein diet is significant for blood cells, enzymes, tissues, and the manufacture of hormones. But, it may impair fertility.
A study by the Harvard School of Public Health pointed out that women who consumed animal protein had a 39 percent higher chance of infertility. On the other hand, women who had plant-based protein were less likely to suffer from infertility problems. The inference drawn from the study was that if women eat plant-based protein, the chances of fertility increase. Researchers state that one can prevent the problem of fertility by making healthy choices in the lifestyle.
High-Protein Diet and Female Fertility
Female fertility is connected to a healthy and nutritious diet. According to some research, eating protein can affect fertility. Other research studies suggest eating more protein and less carbohydrates may help people with fertility problems.
Research conducted by the Harvard School of Public Health found women who ate animal protein are more likely to have ovulatory infertility than women who ate plant-based protein. Eating protein from vegetable sources rather than animal sources may increase fertility in women.
According to the Journal, “Protein Intake and Ovulatory Infertility” by PubMed Central, meat intake was associated with ovulatory infertility, but plant-based protein was related to a lower risk of ovulatory infertility.
Although there is a need for more research on the effect of a high-protein diet on fertility, the inclusion of protein in food may be beneficial for fetal development. Women should try to eat at least 113 grams of protein daily. However, ensure that all meats and poultry products you consume are hormone and antibiotic free, as these may disrupt fertility.
According to health professionals, eggs are an exception in comparison to other animal proteins for fertility issues. Eggs contain nutrients that may help prevent birth defects and develop the function of the brain in the growing fetus.
[Read : Eating Eggs When Trying to Conceive]
High-Protein Diet and Male Fertility
Protein-rich foods are known for male potency and vitality, but not all proteins are desirable to male fertility including sperm count, quality, and motility. According to the American Dietetic Association, men should cut back on red meat. Instead, they should eat lean protein such as fish, chicken, and turkey.
The Association also advises that for male fertility, it is good to avoid meat at least twice a week and go for vegetable protein sources such as beans, tofu, nuts, and legumes. It is essential to eat fresh food and not processed ones.
According to a Journal, “Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism”, a western diet affects male fertility. It includes processed food, rich in animal protein, unsaturated fat, low dietary fiber, simple carbohydrates, etc.
On the contrary, the Mediterranean diet is beneficial for semen quality as it contains legumes, cereals, and vegetables and requires moderate consumption of fish and low consumption of meat.
Though no particular diet is proven to improve sperm quality, count, or volume, it is good to avoid the food that may cause male infertility. If you have any doubt specific to your situation, consult a doctor.
Balancing Nutrients: Protein and Fertility
According to some research, protein is good for Fertility. However other research studies emphasize that plant-based protein is more beneficial than animal-based protein. Proteins from animal sources may affect fertility.
For example, chicken, turkey, beef, or pork are building blocks for a healthy pregnancy. They are good sources of protein, zinc, and iron. However, according to the research paper, “Nutrition and Fertility” published in 2018, saturated fat is present in animal protein which is associated with fertility issues.
Sea-based protein can be nutritious for fertility. If you are trying to conceive include cold-water fish like Sardines, Canned light Tuna, and Salmon as they are excellent sources of omega-3 fatty acids. They develop the nervous system of a baby and prevent premature delivery.
Fish is a good option in a fertility diet, but you should have fish low in mercury level. Do not have king mackerel, shark, swordfish, and tilefish. Eggs are also a potent protein source in a fertility diet. The yolk is an excellent source of vitamins and protein that develops brain function in babies.
However, it is vital to consider that animal-based proteins may lower the testosterone level necessary for regulating female fertility and ovarian function. Animal-based protein may also increase the insulin level, while plant-based protein balances the insulin level in the body. Thus, keep protein consumption from animal sources in check.
On the other hand, consumption of more plant-based proteins will positively impact your health and boost fertility. According to a study published in ‘Nutrients’, the risk of ovulatory disorder is cut in half when you intake 5% of calories from plant-based proteins such as nuts, chickpeas, seeds, lentils, etc.
Risks and Considerations With High-Protein Diets
Risks associated with a high-protein diet as far as fertility is concerned are
- Processed meat may affect fertility in both males and females.
- Red meat consumption may lead to ovulatory disorder.
- Too much consumption of meat products may lower the semen quality.
Proper nutrition is crucial for fertility, both in men and women. A balanced diet impacts fertility and should be encouraged. Both males and females for fertility should consume food rich in vegetable protein like legumes, lentils, seeds, tofu, beans, nuts, etc., and less animal protein like red meat, chicken, fish, etc.
A Balanced Approach to Fertility-Friendly Nutrition
Infertility is a severe problem affecting couples wanting children. There is a strong connection between diet and fertility. A fertility diet is essential for reducing the risk of infertility in both females and males.
The book “Fertility Diet” published by a team of Harvard researchers in 2007, found that there was a 66 percent lower risk of infertility issues in women following the fertility diet and a 27 percent reduced risk of infertility due to other factors.
A balanced and fertility-friendly nutrition is crucial for pre-conception. Thus, follow the following fertility-friendly tips as discussed below
- Consume more protein derived from vegetable sources than from animal sources
- Consume more unsaturated fat
- Include multivitamins everyday
- Choose high-fat milk products to eat or drink
- Consume more iron from vegetable sources than from meat sources
- Avoid processed meat as it may lower sperm count and cause infertility
- Red meat consumption may cause ovulatory disorder. So, avoid it if you are planning to conceive.
- Do not intake meat products frequently as it may deteriorate semen quality
- Folic acid is also essential along with other nutrients to prevent tube defects in the spine or brain. You can also have dark leafy green vegetables as a natural source of folic acid.
The role of protein in the reproduction process is complex. It is still unknown how that source and amount of protein affect fertility. However, if you are trying to conceive you will need guidelines on nutrition to improve your chances of fertility. Here in this article, we have come up with some inputs on protein diets essential for fertility. You should include good sources of proteins in your diet.
But proteins include both plant-based and animal-based proteins. Plant proteins tend to have a positive impact on fertility, while animal proteins may have a negative impact especially processed meat and red meat. There is a need for a balanced approach to your diet that will be fertility-friendly. Follow the tips mentioned above for a fertility-friendly diet. Also, consult your doctor if you have any specific problems with fertility. Have a happy and healthy pregnancy!
[Read : Fertility Supplements and Vitamins For Men]
FAQ’s
1. Can a High-Protein Diet Affect my Chances of Getting Pregnant?
Animal-based protein may affect your chances of getting pregnant according to some research studies. However, more research is needed to understand the negative impact of protein on fertility.
2. Are There Specific Protein-Rich Foods to Include or Avoid When Trying to Conceive?
It is better to include more plant-based protein in the diet when trying to conceive. However, animal-based proteins are also essential for conception. Include eggs, fishes low in mercury level or cold-water fish, and unprocessed and lean meats in your diet. But balance your fertility diet with less animal and more plant-based protein for a healthy pregnancy. Avoid red meat and processed meat products and a variety of fish high in mercury levels.
Read Also: Diet and Lifestyle Changes When Trying to Conceive
