You’ve probably heard that the Mediterranean diet promotes heart health, protects against diabetes and increases longevity. Research shows that the Mediterranean diet is a fertility diet too, increasing the chance of IVF success.
So what do you eat on a Mediterranean diet? Lots of fruits, vegetables, beans, whole grains and olive oil. Less dairy, eggs and poultry. Even less red meat. And forget fast food.
3 Easy Ways to Start Eating a Fertility Friendly Mediterranean Diet
- Add a salad or a side of steamed or roasted veggies to each meal. Dress with olive oil and lemon.
- Start adding beans to your diet. For starters, think hummus, chickpeas tossed into a salad or lentil soup.
- Swap out a burger for a wild salmon burger.
Need more fertility diet inspiration? Try this easy recipe:
White Bean and Collard Green* Stew
- 1 TB Olive Oil
- 1 Small Yellow Onion, peeled and chopped
- 2 Carrots, peeled and chopped
- 1/2 tsp Thyme
- 1 tsp Sea Salt
- 1 tsp Black Pepper
- 2 Garlic Cloves, minced
- 1 Bunch Collard Greens, washed, de-stemmed, cut into thin ribbons
- 1 14.5 oz Can White Beans, rinsed and drained
- 4 Cups Chicken or Vegetable Broth
- 1 tsp lemon juice or vinegar optional
- Heat a soup pot over medium-low heat. Add olive oil, onion and carrot. Season with salt, pepper and thyme. Sauté until the onion is fragrant and translucent.
- Add the garlic and collard greens, and cook until greens are starting to wilt.
- Add beans, tomatoes and broth and bring to a simmer. Simmer for 15-20 minutes until the carrots are cooked through. Taste and adjust seasoning.
- Just before serving you can stir in 1 tsp of vinegar or lemon to brighten the flavors.
Need more convincing that diet and fertility are related? Another study showed that a diet lower in fruit and higher in fast food was associated with modest increases in the amount of time it takes to get pregnant and infertility.