5 pcos Fertility boosting food tips
If you have PCOS and you’re trying to regulate your cycle or boost your fertility to conceive naturally, these 5 PCOS fertility boosting food tips are for you!
What is PCOS?
Polycystic Ovarian syndrome (PCOS) is an metabolic, endocrine disorder affecting 1-in-10 people of reproductive age. People with PCOS often experience symptoms like :
- Irregular or missing periods
- Anovulatory cycles
- Excess hair growth
- Uncontrollable weight gain
- Mood swing
How can PCOS affect fertility?
PCOS is associated with hormonal imbalances that influence the menstrual cycle and people with PCOS may experience difficulties falling pregnant. The growth and release of eggs from the ovaries (ovulation) is caused by a synchrony of hormones and when the balances is interfered with ovulation may not occur. Ovulation is key to falling pregnant so, focusing on supporting the body to have ovulate should be a main priority if you have PCOS.
how Does diet influences pcos and fertility?
Blood sugar imbalances and insulin resistance along with inflammation are two of the key drivers of PCOS and infertility. Studies show that diet and lifestyle changes are highly effective way of managing PCOS and improving fertility. Focusing on a diet that is balanced, rich in nutrient dense foods which promote balanced blood sugars, detoxification and reduce inflammation is a simple way to support the body to have reduced PCOS symptoms like infertility.
Knowing where to start can be overwhelming so here are 5 simple and easy to incorporate PCOS fertility food tips:
1. Add healthy fats to each meal and snack:
Healthy fats are the building blocks for hormone production . Estrogen, progesterone, and testosterone hormones responsible for reproduction and they each need fat (cholesterol) to be produced in the amount required for healthy ovualtion.
Taking supplements to boost your fertility? Well you’re going to want to make sure you’re eating healthy fats daily as they are essential for the absorptions and transport of vitamins.
Healthy fats to focus on for improved PCOS fertility:
- Olive Oil
- Fatty Fish
2. Choose complex starchy carbs:
Unlike simple carbohydrates which quickly turn to sugars in the blood stream rapidly increasing insulin and blood sugars which is linked to triggering PCOS symptoms , complex carbohydrates and low-gi carbs take longer for the body to breakdown and are less likely to spike blood sugars and insulin levels. They also helps to prevent cravings and hunger crashes.
Complex carbs to focus on for improved PCOS fertility:
- Sweet potato
- Brown Rice
- Old fashioned oats
3. Pair with high quality proteins:
Each meal should contain a balance of healthy fats, complex carbs and of course PROTEIN! Protein is an essential nutrient for tissue and cell production and repair but it is also vital for improved PCOS fertility as it improves blood sugar control, moderated insulin responses, metabolism function and appetite regulation.
High quality Protein to focus on for improved PCOS fertility:
- Grass fed, free range, organic (where possible) meats
- Plant based, unprocessed proteins like-
4. Prioritise iron rich foods:
Research has found that iron significatly decreases the risk of ovulatory disfunction and those who have adequate levels of iron are less at risk of infertility than those who don’t. The required amount of iron per day is 18mg and up to 27mg for those who are pregnant. There are two forms of iron- heme iron and non-heme iron. Heme iron, from animal sources, is more easily absorbed by the body than non-heme, plant based sources. Including a variety of both sources in your diet is an effective way of ensuring you are getting iron exposure each day. You should consult with your doctor before supplementing iron as too much iron can impact fertility also.
A sneaky tip- pair your iron rich foods with vitamin c to boost absorption!
Iron-rich to focus on for improved PCOS fertility:
- Low mercury fish
- Chia seeds
- Pumpkin seeds
5. Up your cruciferous vegetable:
Cruciferous vegetable are the underrated super food when it comes to PCOS and fertility. They contain a a compound, indole-3-carbinol (I3C) that helps the body eliminate excess oestrogen. This “mopping up” agent helps to promote the detox pathways function optimally, ensuring that excess hormones produced with PCOS are removed from the body, promoting better hormone balance for increase chances of ovulation, reduced PMS symptoms and symptoms associated with oestrogen dominance.
Cruciferous vegetables to focus on for improved PCOS fertility:
- Mustard greens
If you want to get started with PCOS fertility friendly meals today be sure to grab a copy of Nourish Your Hormones– filled with over 100 recipes!
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Nutrition, Mindset & Menstrual Cycle Coach
Kayla is the creator and founder of The PCOS Bible. Mother and fellow PCOS cyster. Through her own personal journey and studies in Psychology, Teaching and an Advanced Certificate of Human Nutrition and Health coaching, Kayla discovered the powers of an holistic approach combining nutrition, lifestyle and mindset to manage and even reverse the symptoms of PCOS that once controlled not only her life but her clients too. Kayla is deeply passionate about empowering women to understand and reconnect with themselves so that they can learn how to support their bodies back to balance with a maintainable approach and overcome their PCOS.