General Guidelines

If you suffer from endometriosis, PCOS or fibroids you should avoid dairy products because they naturally contain estrogen which stimulates their growth.

• Eat only organic pasture-raised or free range chicken

• Eat wild fish from Alaska or Norway, avoid Tuna, farmed salmon, shark, as may contain heavy metals

• Your diet should be high in fiber cause it helps the body to eliminate estrogen. Also lower body glucose

• Do not eat soy products, unless fermented (miso or tempeh). Soy has an estrogenic effect and not indicated for conception

• Avoid refined sugars

• Eat organic fruit and vegetables to avoid pesticides and herbicides

• Eat organic dairy products that do not contain hormones or antibiotics

• Drink lots of water, non-tap water

• Include fatty acids omega 3-6-9 flax seed oil, olive oil hemp oil and coconut oil. Avoid trans-fats as they interfere with insulin, especially if you have PCOS

• Fresh ginger to improve digestion and ease menstrual cramps

Recommended Macronutrient Balance

• 30% protein: meat, fish, eggs, turkey, chicken

• 40% fat: coconut oil, nuts, seeds, avocado

• 30% carbs: vegetables

Nutrition Based on Your Cycle

Menstruation

Menstruation is a good time to remember to focus on foods rich in iron, a nutrient of real concern among women in their childbearing years. Many women struggle to get enough iron in their diets, and women with heavy periods and/or who follow vegetarian or vegan diets are particularly at risk for iron deficiency.

Follicular Phase

During the follicular phase, your body is working hard to develop a dominant follicle and estrogen levels are on the rise. Unfortunately, women who are struggling with fibroids and endometriosis often have too much estrogen (a condition called estrogen dominance). Cruciferous veggies like broccoli, kale, cabbage and cauliflower contain a phytonutrient called di-indolylmethane (DIM), which can help women metabolize estrogen better.

Ovulation

As you near ovulation, the body needs plenty of B vitamins and other nutrients to support the release of the egg and promote implantation. Zinc can help with cell division and progesterone production and vitamin C is found in high quantities in the follicle after the egg is released and may play a role in progesterone production as well.

Luteal Phase

Now is the time to load up on nutrients that encourage cell growth. Beta-carotene, which is commonly found in leafy greens as well as yellow and orange foods (e.g., carrots, cantaloupe and sweet potatoes), helps keep your hormones in check and prevents early miscarriage. In fact, the corpus luteal, which helps produce the progesterone necessary to sustain a pregnancy, is loaded with the powerful nutrient.

Why Nutrition Matters for Fertility

Diet is the most important way to support fertility health. What you put into your body and what you avoid are the foundation for cellular health; this includes the cells that make the egg and sperm. We are what we eat. Nutritional deficiencies contribute to almost all fertility issues.

Having a nutritional deficiency can cause the menstrual cycle to become imbalanced, may cause a lack of beneficial hormones to be produced, contribute to poor sperm count and health or cause the body to lack overall health. For example:

• Iron is necessary for ovulation

• Calcium is vital to healthy menstruation

• Folic acid is required prior to conception to prevent birth defects

• Vitamin C is essential for sperm health

Changing the diet should always be the first thing anyone with unexplained infertility focuses on. Keep a journal of everything you eat a day; what areas are lacking?

Key Diet Tips to Follow

Eat Whole Foods

Fresh vegetables, fruits, raw seeds and nuts, whole grains, lean grass-fed free-range organic meats and dairy products (limited).

Examples of Whole Foods:

• Dried beans you make yourself vs. canned beans

• Homemade organic leftover meat vs. deli meats

• Raw, lightly steamed, or lightly sautéed veggies/fruit vs. canned; frozen is a better option than canned, but raw is still best

• Raw dairy products vs. pasteurized and homogenized dairy products

• Fresh vegetable/fruit juices vs. concentrated and pasteurized juice

• Whole grains vs. pastas and breads

Take a whole food multivitamin

This can help to ensure you are getting all the proper nutrients needed daily! This means both partners; men need to take a multivitamin just as much as a woman does!

Avoid anti-nutrients

Processed foods abound. Most things in the grocery store that come in a box are highly processed and contain preservatives, dyes, and fillers. Some of these anti-nutrients may actually harm fertility health because they disrupt hormonal balance.

Drink clean water

Drink filtered water; try to avoid tap water. Be sure you are drinking at least 8 full glasses of water. This will not only keep you hydrated, but will help you to flush toxins from the body daily.