By Bonnie Burgess, NC, fertility & perinatal nutritionist

Lowering chronic inflammation with an anti-inflammatory diet and lifestyle choices is a hidden secret for fertility, both for male and female factors

Following an anti-inflammatory diet and lifestyle can make a meaningful impact on fertility. It helps to:

• Prevent oxidative stress. Excess oxidative stress is a known risk factor for chromosomal abnormalities, which are largely responsible for early miscarriage and negatively impact both egg and sperm quality.
• Prevent elevated cortisol. Increased chronic cortisol affects egg maturation, embryo implantation and hormone balance.
• Address fertility-complicating comorbidities. There are many health conditions with increased chronic inflammation at the root. These may include: auto-immune conditions, endometriosis, diabetes or pre-diabetes, high blood pressure, polycystic ovary syndrome (PCOS), obesity, irritable bowel syndrome (IBS) and more.

How an anti-inflammatory diet affects fertility

Chronic inflammation is linked to stroke, cancer, cardiovascular disease and infertility. We know that infertility is more prevalent in conditions that involve inflammation, like PCOS, infections and endometriosis. Systemic inflammation can reduce fertility or cause infertility by affecting the placenta, cervix and uterus.

A 2022 review of multiple studies on a fertility diet indicate that an anti-inflammatory diet may help those with infertility. The review reports such a diet can increase pregnancy rates, sperm quality and improve success rates in treatments like in vitro fertilization (IVF).

This review is very helpful and confirms the benefits of an anti-inflammatory diet, but, as with many aspects of infertility effects, more research is needed.

Increase these anti-inflammatory foods to boost fertility

Antioxidant-rich foods

Colorful produce, pasture-raised eggs, turmeric, ginger, garlic.

Antioxidants prevent inflammatory response by protecting tissue from damage by free radicals and reactive oxygen species.

Fermented foods

Lacto-fermented veggies, yogurt, raw apple cider vinegar.

Fermented foods can have an effect on the immune system and gut microbiome. In these foods, some immune cells are less active. One study showed that levels of inflammatory proteins were reduced due to fermented foods.

Omega-3 fatty acid foods

Cold-water fish, seaweed and algae, flaxseeds.

Omega-3 fatty acids are regularly associated with reducing inflammation. This occurs because omega-3 fatty acids can lessen the body’s production of substances and molecules associated with inflammation.

Incorporating more of the above foods in your diet helps to combat inflammation.

Reduce your intake of these pro-inflammatory foods

One easy way to reduce pro-inflammatory foods in your diet is to focus on the main culprits: highly processed foods and red meat. Processed food can change gut bacteria, which interacts with your immune system. Continual consumption of highly processed foods can lead to chronic inflammation.

To make any real difference, you have to focus long term on eating habits, not just every now and then. Avoid these foods regularly:

• Refined carbohydrates and sugar.
• Processed foods.
• Trans fats and excess saturated fats.
• Alcohol.
• Conventional animal products: Go organic when possible.
• Dirty dozen produce: Go organic when possible.

It helps to reduce or even avoid these pro-inflammatory foods.

Personalize your anti-inflammatory diet!

Focus on blood sugar stability. Insulin resistance is a common contributor to chronic inflammation. Shifts in how, when and what you eat make a huge difference in keeping insulin levels low and controlled.

Are you aware of any dietary sensitivities? Both food sensitivities and food allergies contribute to inflammation. Be sure to avoid these, too!

Anti-inflammatory lifestyle changes

Inflammation is not only impacted by your diet. The way you live also plays a role. How are you doing with these lifestyle factors on a regular basis?

• Sufficient good quality sleep.
• Exercise.
• Stress management.
• Low exposure to environmental toxins.

About Bonnie Burgess, NC

Bonnie Burgess, who operates Burgess Wellness nutrition consulting, began her interest in fertility by dealing with her own PCOS. She studied at Bauman College, earning a Certificate of Holistic Nutrition Consulting with honors. She stays up to date on the latest research in nutrition for fertility, pregnancy and PCOS in order to best problem solve issues for women seeking optimal health.