By Beth Martin, FNTP
Infertility rates in the US are in the millions, and just under one-third of children have a chronic illness. There are many underlying causes for infertility, one of which is poor nutrition. Over recent generations, we have lost our connection with fertility foods that optimize conception, successful pregnancies, and healthy babies.
Nutrient-dense, whole foods are a powerful tool in the quest for fertility and certainly a part of the solution to the current infertility and chronic illness crises. Whether one is preparing for conception, finding answers to infertility struggles, understanding multiple miscarriages, or empowering a child’s future health, a healthy diet rich in fertility foods can play a critical role.
Epigenetics and Fertility
Fertility health is more than the ability to conceive and carry a baby to term. Parents’ health pre-conception also influences the future health of a child. Recent studies show that the diet and lifestyle of both mothers and fathers have multigenerational health effects. For example, the sperm of obese fathers can increase the risk of their offspring becoming obese and having diabetes-like symptoms for up to two generations.
As we continue to learn more about epigenetics (the study of changes to gene expression without changes to our DNA itself), and the ability of factors like diet and lifestyle to influence the expression of genes, we learn that we are more in control of our destiny (and that of our offspring) than we ever thought possible.
Traditional Fertility Foods
Though our ancestors did not have access to epigenetic studies, they understood and respected the body’s need for nutrition for successful conception, pregnancy, and infant and childhood health.
In many cultures, the most nutrient-dense foods were saved for those in their reproductive years. And those in their reproductive years were expected to eat nutrient-dense diets in preparation for pregnancy and new life. Weston A. Price shares stories of these traditions in his book Nutrition and Physical Degeneration.
- The indigenous peoples of Peru living in the Sierras did not have access to the sea and its high quantity of iodine. Knowing that iodine is essential for human growth and development, the Peruvians made dried fish eggs available in every market and depot across their land. When asked about this, Dr. Price was told that the eggs were required “to maintain the fertility of [our] women”.
- The Masai tribe in Kenya had dietary requirements for men and women planning to marry. Before marriage, they were required to spend several months drinking cow’s milk during the wet season, when the grass (the cow’s food) is lush and nutrient-dense.
The Importance of Diet for Fertility
We can see the power of food to promote fertility when we combine our knowledge of traditional cultures with what we know from epigenetics today. A nutrient-dense diet based on whole foods is foundational to fertility. For example, let’s look at probiotic foods.
Probiotic foods are foods that contain live microorganisms, the ‘good’ bacteria that live in the gut. Fermented and cultured foods are traditional probiotic foods. Fermenting foods not only provided rich sources of good bacteria but also allowed for the preservation of vegetables prior to freezers or canning.
Consistently eating a diet rich in probiotics helps ensure that we maintain a healthy, balanced gut. These good bacteria play many beneficial roles in the quest for fertility, including:
- Aiding digestion. Proper digestion helps us absorb the nutrients available in our food. Fertility requires many vitamins and minerals that we must obtain from food. Simply eating high-quality food does not necessarily mean we benefit from the nutrients; proper digestion is required to assimilate the nutrients.
- Producing nutrients required for fertility. Probiotics help synthesize vitamins K2 and B12 in the gut. Recent studies have shown the importance of K2 on embryo development, and B12 deficiency has been linked to miscarriage.
- Protecting the gut lining and improving immune function. There is a correlation between inflammation in women and reduced fertility; endometriosis often leads to trouble conceiving and pre-eclampsia and preterm birth may be associated with systemic inflammation. In men, inflammatory stress can be a factor in poor sperm quality. An intact gut lining and improved immune function reduce the amount of inflammation in the body.
Examples of traditional probiotic-rich foods include sauerkraut, kimchi, kombucha, and kvass; cultured foods include full-fat yogurt, kefir, and buttermilk. These foods are simple and inexpensive to make at home, and a little goes a long way. Outside of food, a probiotic supplement also helps increase the number of good bacteria in the gut.
The concept of nutrition to support fertility is nearly nonexistent in our mainstream society today. It’s heartbreaking to think of the information lost over generations, especially in light of today’s fertility struggles. A return to nutrient-rich diets, especially in the preconception and pregnancy stages of life, is one way we can secure a healthy future for the next generation(s).
About the Author
Beth Martin is a Functional Nutritional Therapy Practitioner (FNTP) and a Feed Your Fertile Body!TM instructor. She is passionate about nutrition and wellness for moms and children and believes that ANY change you make in the pursuit of your health, or your child’s, is worthy. Health is a journey, not a destination.
References
http://www.cdc.gov/nchs/fastats/infertility.htm
http://www.cdc.gov/pcd/issues/2015/14_0397.htm
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134213/
http://www.ncbi.nlm.nih.gov/pubmed/12206930
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3107847/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508350/#B14
http://www.fasebj.org/content/early/2013/07/10/fj.12-224048.abstract