Whole grains for Fertility
Why?
Whole grain foods contain more fibre than their refined or ‘white’ counterparts. This is because in the process of turning the grain ‘white’, the grain is milled to removed the inner section (called germ) and the outer layer (called bran). It is the bran part of the grain that contains the most fibre. When we use whole wheat or whole grain flour, the bran and the germ are left in the mix, so the overall fibre content is higher. This flour may be used to make bread, pasta, or other baked goods.
Having plenty of fibre is helpful for fertility as not only does it keep our bowel movements regular and feed the good bacteria in our gut, but also it helps slow down how. quickly we absorb carbohydrates. This is especially important if you have pre-diabetes, diabetes or PCOS as these conditions can mean our blood sugar rises and falls quicker or more frequently than is optimal. Opting for higher fibre or whole grain versions means our blood sugar undulates like a wave, rather than rising steeply like a mountain.
Whole grains also contain more vitamins than their refined versions: the bran contains a variety of B vitamins, including folate. The germ contains more B vitamins, healthy fats and vitamin E. Therefore. when we get rid of the bran and germ in the refining process for ‘white’ products, we lose all these nutrients!
B vitamins, folate especially, are very important in fertility for several reasons: firstly, it can help promote endometrial thickening, creating a more cushioned lining of the womb, which is shown to be beneficial for embryo implantation. Secondly, adequate folate intake through preconception and pregnancy helps neural and cognitive development of the embryo and foetus, helping the brain and spinal cord to grow as it is supposed to.
What?
It is all very well to say ‘eat more whole grains’, but what does that mean in terms of actual food? Some times having whole grains rather than the refined counterpart is an easy swap, sometimes it may require a bit of meal adaptation or prior planning… but it is easy once you know how. For example:
white bread → brown seeded bread
white rice → brown rice
pasta → wholewheat pasta
Or how about adding in some other grains for variety? You could try out quinoa, couscous, pearl barley or buckwheat.
How?
Making changes to your meals, knowing how and what to cook can be the trickiest part of making sustainable dietary changes. But building up slowly, changing one thing at a time can be the best way forward. Adding in one new recipe per week, or switching one product to wholegrain/wholewheat could be the springboard to a healthier you!
Most supermarket packs of grains, such as quinoa or buckwheat, have cookinig instructions and recipes on the packaging. It is worth reading to make sure you understand serving sizes and best cooking methods, and the information doesn’t cost (not anymore than buying the grain).
Check out the Deliciously Healthy Fertility recipe book - available to buy on Amazon and in Waterstones, written by a fabulous fellow Fertility Dietitian. Find it here: www.waterstones.com/book/deliciously-healthy-fertility/ro-huntriss/9780241593318
Use the British Heart Foundation or Diabetes UK recipe finders online - you can simply search for recipes containing your new wholegrain, and filter results to get ones that suit you
Ask a Dietitian for more information or personalised support, especially is you have allergies or intolerances that make food choices challenging. You can contact us via the website or social media.
