WHAT you eat has a crucial effect on both your general health and your fertility.
A healthy diet rich in fruits, vegetables, whole grains, and lean protein has been shown to positively influence ovulation and semen quality.
UPFs can impact your chances of getting pregnant, according to Justin Chu, Medical Director at TFP Oxford Fertility[/caption]
But other foods can have the opposite effect – namely ultra processed foods (UPFs).
UPFs are foods that have undergone extensive industrial processing, often containing ingredients not typically found in a home kitchen, such as preservatives, emulsifiers, and artificial sweeteners.
They’re designed to be convenient and palatable.
Some common examples include sweetened drinks, packaged snacks, ready meals, and processed meats.
One doctor has warned how they make up more than half of UK diets and could have a serious effect on those wanting to conceive.
According to recent data, 57 per cent of UK adults’ daily energy intake derives from UPFs.
And there’s growing evidence to suggest UPFs could reduce the chances of getting pregnant both naturally and with fertility treatments, according to Justin Chu, Medical Director at TFP Oxford Fertility.
The fertility expert explained it’s the high levels of sugar and additives found in UPFs that’s thought to cause inflammation in the body – also higher levels of oxidative stress within the cell tissue within the testicles, ovaries, and the womb.
He told Manchester Evening News: “These UPFs are also thought to cause imbalances in the hormone (endocrine) systems within the body, further reducing the chances of pregnancy.”
For women, oxidative stress can impair egg quality, making it harder to conceive.
For men, it can reduce sperm quality, leading to lower sperm count or motility.
Dr Chu highlighted a study linking UPFs to poor sperm quality.
A 2015 study of couples undergoing IVF found that men’s meat consumption, and especially the type of meat they ate, affected the outcome, as measured by fertilization rates.
Eating more poultry had a positive impact on fertilisation rates, whereas eating processed meat (such as bacon and sausages) had a negative impact.
Men who ate the least processed meats, averaging fewer than 1.5 servings a week, had an 82 percent chance of achieving pregnancy with their partner – while men who ate the most processed meats, with an average of 4.3 servings a week, had just a 54 per cent chance.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
- vegetables and fruits (fresh or frozen)
- dried fruits with no added sugar, honey, or oil
- grains and legumes (chickpeas, lentils)
- meat, poultry, fish, seafood, eggs
- milk without added sugar
- plain yogurt with no added sugar
- nuts and seeds
- spices and herbs
- tea, coffee, water
Processed culinary ingredients (group 2)
- iodized salt
- salted butter
- sugar and molasses from cane or beet
- honey extracted from combs
- syrup from maple trees
- vegetable oils crushed from olives or seeds
- butter and lard from milk and pork
- starches extracted from corn and other plants
- vegetable oils with added anti-oxidants
- vinegar with added preservatives
Processed foods (group 3)
- canned vegetables, fruits, and legumes
- fruits in syrup
- salted or sugared nuts and seeds
- salted cured or smoked meats
- canned fish
- artisanal breads and cheese
Ultra-processed foods (group 4)
- pop and fruit drinks
- sweetened yogurt
- sweet or savoury packaged snacks (e.g., cookies)
- candies and cake mixes
- mass-produced packaged breads and buns
- margarines and spreads
- breakfast cereals
- cereal and energy bars
- energy drinks
- instant soups, sauces, and noodles
- poultry and fish nuggets, hot dogs
- many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes
Dr Chu added: “We would recommend trying to eat a balanced whole-food diet – focusing on vegetables, fruit, and lean proteins such as chicken, turkey, and fish.
“Buying and eating foods which have not been processed or manufactured may increase the chances of pregnancy.”
Alcohol is another food/drink generally not recommended for those trying to conceive.
The NHS says it can negatively impact fertility in both men and women, potentially make it harder to get pregnant and increase the risk of complications.
But a surprising new study found men who drink beer in moderation – one unit a day, or half a pint – could be positively influencing their fertility.
If you’re trying to conceive, a good first step is to talk to your doctor, who can assess your health, recommend lifestyle changes, and potentially refer you to a fertility specialist if needed after a year of trying.
