You've likely encountered countless suggestions about what to eat, what to avoid, and which diet might help you conceive. One of these might be the anti-inflammatory diet.
But what does the science actually say?
Let's explore the relationship between inflammation, diet, and fertility. What we know, what remains uncertain, and how you can translate this to your dietary choices to support your reproductive health.
Table of Contents
- What is Inflammation?
- How is Inflammation Linked to Fertility?
- What Is an Anti-Inflammatory Diet?
- Why Choose an Anti-Inflammatory Diet?
- Does the Mediterranean Diet Support Fertility?
- A Practical Guide to Anti-Inflammatory Healthy Foods
- How to Reduce Inflammation with Lifestyle Changes
What is Inflammation?
Inflammation is your body's natural defence mechanism.
When you experience an injury, infection, or any threat, your immune system responds by sending white blood cells and releasing chemical messengers called cytokines. This acute inflammation helps fight infection and repair damaged tissue.
When inflammation becomes chronic or systemic, it can begin to cause harm. This type of ongoing inflammation has been linked to health conditions, like cardiovascular disease, type 2 diabetes, arthritis, and fertility.
Learn about reducing inflammation.
How is Inflammation Linked to Fertility?
Lifestyle factors, including diet, exercise, smoking, and stress, impact both chronic inflammation and fertility.
The relationship between inflammation and fertility is complex, influenced by genetics, environment, lifestyle, and underlying health conditions.
How Can Inflammation Affect Female Fertility?
Recent research demonstrates that chronic inflammation negatively impacts female fertility at multiple levels, affecting oocyte quality, folliculogenesis, and hormone production. Inflammatory signals contribute to oxidative stress within the ovarian microenvironment, resulting in poor-quality oocytes and follicular dysfunction.
Chronic inflammation can affect ovarian function and hormonal balance, leading to irregular menstrual cycles, ovulatory problems, and difficulties with conception.
Beyond the ovaries, inflammation can impact the delicate process of implantation. The uterine lining (endometrium) must be receptive for a fertilised embryo to implant successfully, and chronic inflammation may disrupt this.
UK-based research involving 9,639 women demonstrated that those with inflammatory bowel disease experienced reduced fertility rates, with particularly noticeable decreases following disease flares and surgical interventions.
How Can Inflammation Affect Male Fertility?
Inflammation can be brought on by varicocele, obesity, infections, and the consumption of toxic substances, with pro-inflammatory cytokines interfering with spermatogenesis and causing oxidative damage. This affects sperm motility, fertilisation, and DNA.
Studies have demonstrated that men with infertility often experience chronic inflammation of the male reproductive tract.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet is not a fad or a restrictive eating plan.
It's a way of eating that emphasises whole, minimally processed foods rich in nutrients that may help modulate the body's inflammatory response.
What are Anti-Inflammatory Foods?
These are foods that are part of a healthy diet, so as well as being beneficial for inflammation, you may also find they have a positive impact on weight gain, cholesterol and blood pressure.
Oily fish rich in omega-3 fatty...
- Fruits and vegetables (aim for a rainbow of colours)
- Whole grains (brown rice, wholemeal bread, oats)
