Foods to boost your fertility naturally

Are you trying to get pregnant? To answer this question, we interviewed Pauline Benaroch, a registered dietitian and nutritionist, a nutrition expert for expectant and new mothers . Pauline is also a specialist in female fertility and nutrition, which is why we asked her our questions today. She shares her golden advice for boosting ovulation and increasing your chances of conceiving .

Pauline Benaroch

To get pregnant, protect yourself from endocrine disruptors

We know that endocrine disruptors play a very harmful role in fertility. So to get pregnant , protect yourself from them.

Simple actions to promote fertility:

• By regularly airing the house: open the windows wide for at least 15 minutes, twice a day
• By favoring cosmetic products certified without endocrine disruptors (thanks to the application: Yuka which we use a lot at Gapianne)
• Using neutral household products : white vinegar, Marseille soap and baking soda
• By practicing regular physical activity to allow your body to function well
• By washing new clothes well or by choosing second-hand purchases (endocrine disruptors are not as present)
• By avoiding sanitary protection such as tampons (unless they are organic; like those from Jho for example sold at Gapianne ) , but otherwise favor the cup or menstrual panties.

Pay attention to the foods you eat every day to increase your fertility:

• By consulting the interactive water quality map . If you live in one of the rare municipalities served by water contaminated with pesticides, choose bottled water.
• By favoring small fish at the beginning of the food chain . Avoid large oily fish rich in mercury (tuna, swordfish)
• By favoring glass, stainless steel and cast iron containers
• Avoiding plastic (especially do not heat the plastic!)
• Using a stainless steel pot or kettle instead of a plastic kettle to boil water
• By limiting plastic film
• By consuming organic foods as much as possible (animal and vegetable) to avoid pesticides, antibiotics, etc. In this regard, it is also better to consume less meat and fish, which are full of antibiotics. Favor a diet based on vegetables, starches, legumes, but always organic .
• By reducing the consumption of processed foods
• Limiting chewing gum with BHA (E320) or BHT (E321)

What foods increase the chances of getting pregnant?

Dietary supplements to boost fertility

Yes, supplements boost fertility ! But before that, let's start by addressing the topic of methylation .

Methylation is a vital metabolic process. It occurs continuously in all cells of our body at a frenetic pace (up to a billion times per second). It allows in particular the normal expression of genes (essential in pre-conception!!), membrane fluidity, the production of neurotransmitters (adrenaline, etc.), the detoxification processes of the liver and in particular estrogens (as well as pollutants and medications).

You're going to tell us, so how do we go about it?

• By taking folic acid (B9) supplements during preconception (and also during pregnancy, for that matter!).

To go further, you can read our comparison of the best food supplements for fertility !

And on the plate:

• We want to see vitamin B12 : in animal proteins but favor supplements like VEG1
• Zinc : seafood, meat, legumes, wheat germ
• Vitamin B6 : meat, fish, liver, brewer's yeast, legumes
• Vitamin B9 : green leafy vegetables (Brussels sprouts, spinach, asparagus, etc.), wheat germ
• Choline : egg (with runny center), beetroot, spinach, quinoa

Regulate your blood sugar to solve the fertility problem:

• With a protein and fat breakfast
• By favoring meals with a low glycemic load : whole or semi-whole grains, legumes, good fats
• By limiting foods with a high glycemic index: sugary products, white cereals, white bread, etc.
• To reduce the glycemic load of a meal, add: fiber, good fat, protein, resistant starches, avoid overripe fruit, cook starchy foods "al dente".

By limiting oxidative stress

• Consume foods rich in antioxidants
• Vitamin E:
• oilseeds (almonds, walnuts, hazelnuts, etc.), seeds (flax, sunflower, pumpkin, etc.)
• Wheat germ oil, avocado oil
• Vitamin C: fresh and raw fruits, fresh or frozen parsley (+++), raw vegetables
• Vitamin A: cod liver, butter, cheese
• Caroteinoids:
• Beta carotene: carrot, apricot, mango
• Lycopene; tomatoes, watermelon, red pepper, grapefruit
• Lutein: spinach, green cabbage, squash, egg yolk
• Zeaxanthin: Kale, kale, parsley, avocado, spinach
• Cryptoxanthin: mandarin, orange, papaya, avocado, corn
• Polyphenols
• Blueberries, red fruits, grapes, wine
• Soy and derivatives
• Tea, coffee, apples, plums, cherries
• Grapes, wine, peanuts, cocoa, blackberries, pomegranates
• Green and black tea
• Turmeric
• Selenium: Brazil nuts (2/day)

Take care of your microbite

Foods that are sources of resistant starches (7 to 12g/day)

• Cook then cool these foods for 6 hours in the refrigerator and eat them cold or just reheated (without restarting the cooking process).
• Legumes: beans, lentils, peas, broad beans => 2 to 6g of RI/100g CR (RI = Resistant Starches and CR = cooked then cooled)
• Cereals: rice, pasta => 2 to 4g of RI/100g CR
• Tubers: sweet potatoes, potatoes => 1 to 3g/100g CR
• Not too ripe bananas 4g AR/100g CR

Foods rich in beta-glucan

• Barley, oats, rye (flaked)
• Mushrooms, but especially shiitake, maiitake, oyster mushrooms

Foods that are sources of soluble fiber

• Fructane: garlic, chicory root, dandelion, Jerusalem artichoke, onion, salsify, cooked wheat, artichoke, asparagus, dried banana
• Peas, Brussels sprouts, sweet potato, carrot, beetroot, turnip, green pepper, leek
• Avocado, raspberries, apricot, kiwi, pear, orange, banana, mango, peach, strawberry, apple (fresh or stewed), grapefruit, pomelos

Foods rich in polyphenols

• Very rich: red fruit, legumes (lentils, peas, beans), various nuts (30g/day min), figs, dates (x3), 70% dark chocolate, spices, aromatic herbs
• In general: fruits, vegetables, legumes, oilseeds

Consume foods rich in probiotics

• Yogurts
• Kefir
• Sauerkraut and Fermented Vegetables (e.g. Kimchi)
• Tempeh
• Miso
• Kombucha
• Old cheese like cheddar
• Possibly take probiotic cures

How to boost a man's fertility?

To boost a man's fertility , it is important to understand that sperm quality is essential. It is therefore recommended to monitor your diet by favoring foods rich in nutrients and trace elements (vitamins C, E, zinc, selenium, etc.). You can have a blood test to find out if you have any deficiencies . Moreover, our dietary advice to boost fertility in women also applies to men .

The testicles are also essential for sperm production and must be kept at a temperature below 37°C. It is therefore recommended to wear loose-fitting clothing and avoid excessive heat sources (such as saunas or hot baths). Also, avoid putting your phone full of waves in the front pockets of your pants. We hear this a lot, but it's because it's true!

Regular physical activity and quitting smoking are also recommended to improve sperm quality. In men, a healthy lifestyle and prompt treatment of health problems can therefore improve fertility and sperm quality.

Boost your female fertility with a helping hand

Use a fertility lubricant during sex

In addition to a healthy diet and lifestyle, there are other solutions to boost female fertility and facilitate conception.

At Gapianne, we recommend fertility lubricants like ferti.lily. It's made from natural ingredients that mimic the properties of cervical mucus, promoting sperm survival and mobility. It's not always known, but many intimate lubricants are spermicidal. So, thanks to this intimate gel, you can preserve sperm quality and facilitate sperm passage through the vaginal canal.

The naturally designed cup to be inserted after intercourse

Ferti.lily also offers a hormone-free natural conception cup. This medical device is inserted into the vagina to collect sperm and deposit it as close as possible to the cervix, thus increasing the chances of fertilization (+48% chance of getting pregnant within 3 cycles). This cup can be reused multiple times and does not require a medical prescription.

All of these tips should obviously be adapted little by little, as far as possible, and with the goal of maintaining them over time. A few deviations don't cancel out all the benefits! For more information, you can consult your gynecologist.

Desire and libido are also important to address. You might as well be in the best possible condition by boosting your sexual desire. Opt for libido supplements or natural infusions with ginger and CBD.

Thanks to Pauline for sharing this, which will surely be very useful to all people and couples who want to have a child today. If you have any questions following this post, please feel free to write to us at hello@gapianne.com. We will be happy to answer them with Pauline's help.

And for personalized support, don't hesitate to make an appointment with Pauline.

The subject of fertility is close to our hearts at Gapianne and we support anyone who is experiencing difficulties in trying to have children.

"Pauline Benaroch has been a dietitian and nutritionist for 10 years and is an expert in perinatal nutrition: before, during and after pregnancy. Her mission is to provide unwavering support to women who want to get pregnant, to expectant mothers and to new mothers. Through her consultations, she accompanies them in the different stages of their path to motherhood: optimizing their fertility, their well-being during their pregnancy and postpartum, rebalancing their diet or mastering the diversification of their child's diet. With attentive and caring listening, Pauline helps women to sort out the truth from the lies and, above all, to give them confidence in themselves and in their diet."