Fertility
The fertility-friendly foods we can really get on board with, this holiday season
Jessie Day, Senior Editor | 9 Dec 2022
The holiday season is a time of indulgence, celebration, and togetherness. But if you’re trying to conceive (TTC), it can also feel like a minefield of questions and temptations: “Can I have alcohol?” “Which foods should I avoid?” “What do we mean by fertility friendly foods, vs. simply ‘healthy’ choices?”, and so on.
For me, the focus is firmly on abundance, rather than restriction. The foods and traditions I love, coupled with the very best that this season has to offer.
Enjoying the holidays while supporting your fertility goals is absolutely possible. By making thoughtful choices, incorporating nutrient-dense ingredients, and staying mindful, you can balance festive cheer with your TTC journey.
Let’s get menu-planning, with ideas cherry-picked from the team at Laurel Fertility Care. Their expertise goes far beyond exceptional clinical care – here’s what they love to see flying off the shelves, come holiday time.
Setting the foundation: balance, not restriction
The key to navigating the holidays when TTC is balance – and even an abundance of beautiful, seasonal produce. It’s easy to fall into an all-or-nothing mindset—either overindulging or feeling restricted—but a middle ground exists.
Enjoy small servings of your favorite festive foods while pairing them with fertility-friendly options. Allow yourself to savor a slice of pie or a serving of marshmallow-topped yams, but also include nutrient-rich vegetables, lean proteins, and healthy fats on your plate.
More importantly, prioritize your mental health. Stressing about every bite or drink can do more harm than indulging in moderation. This season, give yourself permission to enjoy the holidays guilt-free while focusing on nourishing both your body and spirit.
Fertility-boosting foods to brighten your plate
Holiday meals often include fertility-friendly ingredients—you just need to know what to look for! Here are some standout options to incorporate into your festive menus:
1. Leafy greens
Spinach, kale, arugula, and collard greens are loaded with folate, a crucial nutrient for healthy cell division and early pregnancy. Add these greens to salads, sides, slaws or even festive frittatas.
2. Pumpkin and squashes
Holiday favorites like pumpkin and butternut squash are packed with beta-carotene and vitamin E, which support hormone production and improve egg quality. Roasted or pureed, they’re delicious and versatile.
3. Beans and lentils
Rich in protein, folate, and iron, beans and lentils are fertility powerhouses. Include them in soups, stews, or casseroles to boost ovulation and embryo development.
4. Berries
Cranberries, strawberries, blueberries, bilberries, even cherries – take your pick! These jewel-bright superfoods are micronutrient and antioxidant-rich, providing a one-two punch for our reproductive health. Opt for homemade cranberry sauce or berry-based desserts to reduce added sugars.
A note on acai berries and fertility
Known for their high antioxidant content, acai berries can help combat oxidative stress, which may harm egg and sperm quality. Add acai powder to smoothies, yogurt bowls, or holiday parfaits for a festive twist.
5. Herbs and spices
From wintery, woody flavours like fresh rosemary and thyme to warming bake-lifting spices – think cinnamon, ginger and cumin – you really can’t go wrong. Herbs and spices are packed with micronutrients, and anti-inflammatory properties.
Swap in a glass of beetroot juice
Beetroot is an often-overlooked ingredient that can play a significant role in fertility. Known for improving blood flow, beetroot juice enhances uterine health and can boost endometrial receptivity, making it an excellent choice for women TTC.
Does timing matter? The jury’s out, but drinking beetroot juice during the luteal phase (after ovulation) when the uterine lining is preparing for implantation, may be optimal. You can also incorporate beetroot into holiday salads or serve it roasted as a vibrant, nutrient-packed side dish.
Alcohol and caffeine – keep it mindful (& moderate)
Notes on alcohol
Holiday parties and dinners often come with an emphasis on alcohol, but how much is safe while TTC? While there’s no definitive answer, heavy drinking is linked to hormone imbalances and reduced sperm quality in men. For women, alcohol can affect liver function, which plays a vital role in regulating reproductive hormones.
If you choose to drink, do so in moderation. A single glass of wine or champagne at dinner is unlikely to derail your fertility goals. If you’d rather abstain, avoid questions by opting for festive mocktails, sparkling water – maybe with a dash of that gorgeous purple beetroot juice mentioned above, or pomegranate – or herbal teas.
Caffeine: keep it under control
Caffeine, like alcohol, should be consumed mindfully. High caffeine intake can increase cortisol levels and reduce blood flow to reproductive organs, potentially impacting conception. Limit your intake to 200mg per day (roughly one standard 8-ounce cup of coffee).
Fertility-supporting alternatives like red raspberry leaf tea or chicory coffee are great options. I also love the delicious festive options you can pick up this time of year – think vanilla chai rooibos or a comforting cinnamon-infused cocoa.
Comfort in a cup: fertility teas and herbs
Speaking of tea, certain herbal blends can provide both comfort and targeted fertility benefits during the holidays. Here are some TTC-friendly teas to look out for:
- Red raspberry leaf tea: for uterine health support and hormone balance.
- Nettle tea: packed with iron, magnesium, and calcium, this tea nourishes the body.
- Chasteberry tea: may help regulate ovulation and improve progesterone levels.
Enjoy these teas alongside a relaxing moment of you time – an essential part of any TTC strategy.
Fertility-friendly desserts and snacks
Desserts don’t have to derail your fertility goals. With a few swaps, you can enjoy treats that nourish your body. My DIY favorites include:
- Cheat’s dark chocolate bark: Top dark chocolate with chopped nuts, seeds, and dried berries (a dab of maple syrup on each will help them stick), pop in the freezer and pull out for a moreish sweet treat.
- Cranberry chia pudding: Combine chia seeds, almond milk, and homemade cranberry puree.
- Greek yogurt parfaits: Layer with acai berries, pomegranate seeds, and honey.
These desserts not only satisfy your sweet tooth but also provide antioxidants, protein, and healthy fats that support fertility.
Batch cooking for stress-free holidays
The holidays can be hectic, but planning ahead can help you stay on track. Batch-cook fertility-friendly meals to ensure you have nutrient-dense options ready when time is tight. Consider:
- Hearty soups with lentils, spinach, and bone broth.
- Quinoa salads with roasted vegetables, pistachios and cranberries.
- Breakfast muffins made with oats, nuts, and berries.
Not only will this save time, but it’ll also reduce the temptation to rely on less nutritious options during busy days.
Embracing the holidays with joy
Ultimately, the holidays are about celebration and connection. By incorporating fertility-friendly foods, eating and drinking mindfully, and focusing on balance, it’s totally possible to enjoy the season, while supporting your reproductive health.
Allow yourself to savor the special moments and traditions, indulge mindfully, and embrace the holiday spirit. Fertility-friendly eating doesn’t have to feel restrictive—in fact, it can be a delicious and nourishing way to celebrate.
