Mamahood & Me

Preconception Nutrition Guidelines

 Preconception Nutrition Guidelines


1. Remember its a diet for two

A preconception diet is important for both the male and female. Nutrient dense, natural foods are better able to support egg and sperm health

2. Eat organically

Herbicides & pesticides on vegetables & fruits can have a negative impact on both male & female fertility. Hormones & antibiotics can lead to problems of oestrogen dominance

3. Ensure good fats in your diet

Grass fed meats

Wild Alaskan salmon

Whole fat dairy products from grass fed cows, sheep or goats.

Free range bio-dynamic eggs

Cold pressed olive oil


Hemp seed, linseed, walnuts & pumpkin seeds

4. Include plenty of fibre in your diet

Helps regulate blood sugar and supports beneficial gut bacteria. Good choices include wholegrains, peas, lentils, beans, pears, apples & linseed.

5. Eat a variety of wholegrains

Including wheat, barley, rye (providing you are not coeliac or gluten intolerant) oats, quinoa, millet, rice & buckwheat. Processing whole grains removes many valuable nutrients & fibre

6. Do not eat unfermented soya products

Unfermented soya can create a variety of problems including infertility. Fermented foods like miso, tempeh, soy sauce & natto do not cause the same problems and can in fact be beneficial.

7. Do not eat foods with added sugar. Bin artificial sweeteners.

Added sugar can disrupt hormones and artificial sweeteners can cause disease including cancer

8. Eat loads of dark green leafy vegetables

Good source of chlorophyll which is cleansing and rejuvenating

9. Enjoy plenty of seasonal berries

Great source of potent antioxidants

10. Eat lacto fermented foods daily

Helps maintain beneficial gut bacteria

In addition

Drink plenty of water 

In reality, we are primarily made of water. By weight mass, at least 83% of the body's blood, 90% of the brain, and 90% of the body's nerves are water. Because water molecules are so small, this weight mass average of 75% actually represents 99.9% of the molecules in the human body. It holds the structure of every cell, and is in fact what determines it's integrity and life span. Nothing happens in the body without it and that includes becoming pregnant.

By drinking enough water you  will support egg & sperm health and the integrity of the uterus which will nourish the fertilised ovum. Water is an essential component of the cervical mucus which allows the sperm to swim to the egg and fertilisation to happen.

Aim to drink 8 glasses of filtered water daily, around 2 litres.

Avoid caffeine & alcohol

Caffeine can cause hormonal imbalances, if you really want to drink coffee limit it to 1 cup a day. Multiple studies on drinking alcohol and trying to conceive have concluded that both the men & women should not consume alcohol.

Finally if you have a choice do not take pharmaceutical medication.

Return to menu to read more about

Organic Eating, A – Z  what to avoid guide, Essential Fatty Acids and lots more

'Making the decision to have a child is momentous. It is to decide forever to have your heart go walking around outside your body'

- Elizabeth Stone