Foods to Eat During the Two-Week Wait: Boost Your Fertility Naturally
Looking for the right foods to eat during the two-week wait can be daunting for couples trying to conceive. While no magic food guarantees pregnancy, choosing the right foods can support your body and potentially increase your chances of conception.
This article will explore some of the best nutritious options to consider when deciding what to eat during the two-week wait, including foods rich in fertility-boosting nutrients like folate, zinc, and omega-3 fatty acids. So, if you’re wondering what to eat during the two-week wait, keep reading!
1. How the Mediterranean Diet Can Boost Fertility During the Two-Week Wait
One of the most well-known and researched healthy dietary patterns is the Mediterranean Diet, which can be particularly beneficial during the two-week wait. This diet emphasises consuming fruits and vegetables, whole grains, lean proteins, and healthy fats, which provide essential nutrients for embryo implantation.
For example, fruits and vegetables are loaded with vitamins and antioxidants that can help support a healthy pregnancy. Whole grains, such as brown rice and whole wheat bread, are packed with fibre and B vitamins that can help regulate hormone levels. Lean proteins like fish, poultry, and legumes provide vital nutrients like iron, zinc, and selenium, essential for fertility. Healthy fats, like those found in olive oil, nuts, and avocado, are necessary for hormone production and reducing inflammation.
In contrast, processed foods and sugary snacks should be avoided during this time. These foods can disrupt hormone levels and negatively impact fertility.
2. Omega-3 Fatty Acids: Boosting Implantation Success
Omega-3 fatty acids are particularly beneficial during the two-week wait because they can help support embryo implantation. Omega-3 fatty acids have been shown to have anti-inflammatory effects, which can help reduce inflammation in the body and create a more favourable environment for the embryo to implant.
Oily fish such as blue mackerel, Atlantic salmon, and herring are the best sources of omega-3. However, harmful chemicals like mercury can accumulate in fish and cause adverse effects. The Australian Food Standards advise that women trying to conceive and during pregnancy can safely consume 2-3 servings per week of any fish (with one serving equal to 150 grams), except for the following:
- One serving per week of orange roughy (deep-sea perch) or catfish and no other fish that week
- One serving per fortnight of shark (flake) or billfish (swordfish/broadbill or marlin) and no other fish that fortnight.
3. How Eating Fruits and Vegetables Can Boost Your Chances of Implantation Success
Including fruits and vegetables during the two-week wait can give your body essential nutrients that support fertility. These foods are rich in vitamins A, C, and E, which are natural antioxidants that help reduce inflammation and oxidative stress in the body.
The fibre in fruits and vegetables can help eliminate excess estrogen and prepare the endometrium for embryo implantation. A review of existing studies has shown that consuming fruits and vegetables positively impact fertilisation and embryo implantation.
Plant-based protein sources like soy products (such as tofu and tempeh), beans and lentils, and nuts and seeds can be great options as an alternative to animal protein. Including plant-based protein in your diet can also improve your fertility and increase your chances of a successful pregnancy.
4. Vitamin E Rich Foods to Boost Your Chances of Pregnancy During the Two-Week Wait
Vitamin E, a potent antioxidant, is a nutrient found in various foods, including extra-virgin olive oil, sunflower seeds, pinenuts, hazelnuts, almonds, and eggs.
Research has shown that vitamin E may significantly improve endometrial thickness and reduce inflammation in women, which can increase the chances of successful implantation.
In a 2012 study, women supplemented with 400 IU/day of vitamin E before ovarian stimulation with clomiphene citrate showed improved endometrial thickness. Another clinical trial found that 12 weeks of supplementation with 400 IU/day of vitamin E enhanced endometrial thickness and inflammatory markers in women who had previously experienced implantation failure.
However, before starting any vitamin E supplementation, it is essential to consult with a fertility dietitian and your doctor to ensure it is safe for you and your individual needs.
5. Boosting Implantation Success with Probiotics: Understanding the Role of Gut Health
Probiotics are live microorganisms that offer various health benefits when consumed sufficiently. They work by helping to balance the good and bad bacteria in the gut, leading to a healthy gut microbiota. By improving gut health, probiotics may help improve fertility and increase the chances of successful implantation.
A study has found an endometrial microbiota that differs from the vaginal microbiota and plays a crucial role in reproductive health. This study involved paired samples of endometrial fluid and vaginal aspirates obtained from 13 fertile women and found that the endometrial microbiota is highly stable during the acquisition of endometrial receptivity.
However, an altered endometrial microbiota was associated with poor reproductive outcomes for in vitro fertilisation patients, including significant decreases in implantation, pregnancy, ongoing pregnancy, and live birth rates. This discovery highlights the importance of maintaining a healthy endometrial microbiota for successful reproduction.
Incorporating probiotic-rich foods during the two-week wait can support a healthy gut microbiome and improve fertility outcomes. Probiotic-rich foods include fermented foods such as kimchi, sauerkraut, kefir, and yogurt. These foods contain live cultures of beneficial bacteria that can help balance the gut microbiota.
Additionally, consuming specific strains and doses of probiotic supplements may also offer similar benefits. A healthy gut microbiome can promote a favourable environment for implantation and support a healthy pregnancy.
Bottom Line:
- The Mediterranean diet is an excellent choice during the two-week wait. It includes nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, providing essential nutrients for embryo implantation.
- Omega-3 fatty acids have anti-inflammatory effects, which can help reduce inflammation in the body and create a more favourable environment for the embryo to implant.
- Vitamin E is also beneficial for endometrial thickness and reducing inflammation.
- Incorporating probiotic-rich foods such as fermented foods or specific strains and doses of probiotic supplements during the two-week wait can support a healthy gut microbiome and improve fertility outcomes.
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