Fannie Beaulieu is a registered dietitian specializing in fertility and women’s health, based in Quebec. She helps women optimize their fertility, manage hormonal imbalances, and support their well-being through evidence-based nutrition. Fannie offers personalized consultations and shares educational content aimed at empowering women on their conception and postpartum journeys. You can explore more about her approach on her website and follow her on Instagram at @nutritionniste.bienveillante for tips and updates.
If you’ve just begun trying to conceive (TTC) or have been on this journey for a few months, I want you to know that you’re not alone. As a registered dietitian focusing on fertility, I’ve seen the challenges and the hopes that come with this journey. I’m here to offer evidence-based tips that can help you fall pregnant faster—without breaking the bank, giving up taste, or spending hours in the kitchen.
My goal with this short article is to inspire you with practical ideas that have worked well for many of my clients. These tips aren’t just about optimizing your fertility today; they’re about creating lifelong, nourishing habits that will support your health and the health of your future baby during the critical first 1,000 days—from conception through your child’s early years. By embracing these small but impactful changes, you’ll be better equipped for pregnancy, postpartum recovery, and the joyous, demanding task of raising a healthy, happy child.
How to Increase Fiber Intake Naturally
Fiber does more than just aid digestion—it supports your overall health, which is foundational for fertility. Instead of turning to supplements, I encourage you to embrace whole foods that are naturally rich in fiber. They bring along an array of nutrients and benefits that supplements simply can’t match.
Gentle Ways to Increase Fiber:
- Legumes for Heartiness: Incorporating legumes like beans, lentils, and chickpeas into your diet can be both satisfying and beneficial. For a simple snack, try roasted chickpeas. They’re available in many grocery stores and are as delicious as they are nutritious. When preparing meals, consider adding beans to your dishes—like swapping half of the chicken in a butter chicken recipe with chickpeas or mixing lentils into your spaghetti sauce. These small changes can make a big difference without overwhelming your palate.
- Whole Grains for Sustained Energy: Choosing whole grains is another beautiful way to nourish your body. Opt for bread made entirely from whole grains, and avoid those with “wheat flour” or “enriched flour,” as these terms mean that the grains are processed. Whole grain crackers or pasta are also wonderful alternatives that keep your meals wholesome and hearty. If you’re not yet used to whole wheat pasta, “one-pot” pasta dishes are a flavorful way to cook it.
- Seeds and Nuts for a Nutrient Boost: Adding chia, hemp, or flax seeds to your morning routine is an effortless way to increase fiber. Many people like to pre-mix these seeds in a jar, keeping them in the freezer if ground, to quickly add to their breakfast. Pumpkin seeds are particularly rich in nutrients and can be a good addition to snacks—enjoy them salted or plain, as you prefer.
- Fruits and Vegetables for Vibrancy: Don’t stress about always having fresh produce on hand. Frozen fruits and vegetables are equally nutritious and make it easy to add a serving of goodness to any meal. Pre-washed greens like arugula or spinach can also be a quick and convenient way to up your fiber intake.
Why Omega-3 Fatty Acids Matter for Fertility
Omega-3 fatty acids are essential for supporting hormone production and overall reproductive health. While supplements are available, obtaining omega-3s from whole foods offers additional health benefits that go beyond just the fatty acids.
Gentle Ways to Add Omega-3s:
- Fatty Fish for Flavor and Health: Incorporating fatty fish like smoked salmon into your meals can be a delightful way to optimize your omega-3 intake. Sardines, which are rich in omega-3s and low in contaminants, are another excellent option. You can enjoy them on their own or mix them with tuna in a salad—tuna itself isn’t very high in omega-3, so adding sardines can really make a difference.
- Dressings with a Twist: Adding anchovies to your salad dressings, such as in a Caesar or Green Goddess dressing, is an easy and tasty way to introduce more omega-3s into your diet.
- Pasture-Raised Products for Quality: When accessible, choose pasture-raised eggs, grass-fed meat, and dairy from grass-fed cows. These options contain higher levels of omega-3s than those from conventional farming, offering a more nutritious choice for your meals.
- Seeds and Nuts for a Plant-Based Boost: Ground flax, chia seeds, hemp seeds, and walnuts are all plant-based sources of omega-3s. While they’re a great addition, it’s important not to rely only on them for your omega-3 intake, as they don’t provide the full spectrum of fatty acids your body needs.
Elevating Antioxidants with Colorful Choices
Increasing your intake of fiber through unprocessed foods and consuming more omega-3-rich foods will already increase your antioxidant intake by default. Antioxidants protect your reproductive cells from oxidative stress, which can be a factor in fertility challenges. One of the simplest ways to increase your antioxidant intake is by embracing a variety of colorful fruits and vegetables.
Gentle Ways to Add Antioxidants:
- Eating the Rainbow: Aim to fill your plate with at least three different colors at each meal. Think of vibrant Buddha bowls or Poke bowls—these visually appealing dishes are not only a feast for your eyes but also for your health.
- Fresh Herbs for Flavor and Health: Incorporate fresh herbs like dill, cilantro, chives, parsley, and basil into your meals. They add a burst of flavor, color, and a healthy dose of antioxidants.
Personalized Support for Your Unique Journey
While these tips provide a good foundation, everyone’s fertility journey is unique. In my practice, I’ve found that the most effective approach is to work together as a team to prioritize the smallest changes that will have the biggest impact. The waiting period can be challenging, and feeling your best is essential during this time. We focus on optimizing digestive function—reducing bloating, acid reflux, and constipation—ensuring you have energy throughout your day, reducing cravings, and minimizing PMS symptoms, among other personalized goals.
Want to dive deeper into these topics? Find me on Instagram for more tips and updates. I’m excited to announce that I’ll soon be launching a self-paced course on nutrition for conception. Follow me if you’d like to be among the first to know when it’s available.
Please note: Individual consultations are reserved for those residing in the province of Quebec.