​Hello! Hello! My name is Neha Ranglani. I am a writer, podcaster  & an integrative nutritionist and health coach. I am also the co-creator of the conceive effortlessly online program to help you get pregnant faster and naturally. 😊

Over the last 14 years, I have helped over 20,000 people improve their lifestyle, nutrition and lead a holistic life. In my experience one of the major factors that affects your fertility is your nutrition! 

Who knew that your choices at tonight’s dinner buffet could transform you into a parent? Yes, that is because you are clearly what you eat. The food choices we make in our day to day life acts as a raw material for the health of trillions of cells of our body working relentlessly to help us survive, including our reproductive system deciding whether we produce the right hormones or create a massive hormonal disruption. Everything that we put in our mouth has either a positive or negative impact on our fertility. 

Men who eat healthy have better sperm quality, sperm count, sperm concentration, motility and lower sperm DNA fragmentation.

Likewise, women who eat healthy have reduced inflammation & insulin resistance, thus having better hormonal balance, better chances of ovulation and improved follicle health & egg quality! 

The 5 Point Eating Plan for Fertility

So clearly, what we eat has a huge role to play in improving our chances of conception. But the question is, how do we get there? What are the foods we should eat? What are the foods we should avoid? And what to do about those cheat meal cravings? What to do when we are going out at a party or an event? Well, don’t worry. Over the years I have coached thousands of people in my 5 point nutrition plan for fertility. It’s super effective, super doable, super easy to follow and I promise you by the time I am done you’ll be in love with healthy eating. So let's quickly get into it. 

Point Number 1 - Always go for wholesome. 

Mother nature has gifted us with everything that we need to thrive in abundance. Every food that grows in nature has a plethora of nutrients that nourish every cell of our body. But it's only in the last 100 years that we have started manipulating our food for our personal greed - be it taste or shelf life - and have ended up replacing foods that grow on a plant with foods that are made in a plant. By wholesome foods, I mean foods that are in their natural form as much as possible and least processed, such as whole grains like millets, brown rice, rolled oats, dals... And pulses such as chickpeas, lentils, rajma, nuts and seeds… Fruits and vegetables such as greens vegetables and roots and tubers. The benefits of these wholesome foods are that they come along with inherent fibre which helps to balance blood sugar levels, eliminate toxins from our body and feed the good bacteria in the gut that balance the hormones and enhance fertility. They also keep us full longer, thereby reducing cravings and unnecessary weight gain. And trust me your weight has a direct impact on your fertility. You can read this article by Dr. Parul Chopra Buttan to know more! 

The best part about eating wholesome, is that most of the nutrients are bound to this fibre which we can only benefit from when we eat wholesome as against processed foods that are stripped of the nutrients along with the fibre. A pro tip you can follow to eat wholesome, is to do a pantry survey and check what food items you have in your kitchen. Swap all of them with their wholesome version, and every time you put food in your mouth ask yourself if it is wholesome or not. If a food item is packed in a box, most likely it will have some preservatives or added sugar to it. So instead of packaged, go for natural and wholesome. 

Point number 2 - Eat the rainbow. 

I love the saying ‘eat a rainbow’ partly because I love rainbows and because it’s an easy way to remember to eat the spectrum of phytonutrients, or plant nutrients - vitamins and minerals that’s needed to optimise fertility. There is a reason why every food has a colour. It's not only for the aesthetic reason but every colour represents a special antioxidant that a particular food contains. These antioxidants are literally guardians for your sperms in men and eggs in women as they lower inflammation and protect us from the toxins and free radical damage produced in our body, thanks to the pollution, poor food choices, excess stress, lack of stress and in general our metabolism. So if you eat a rainbow every day, then you’ll cover all your nutrients. Let's understand how these different colours positively impact our fertility. Red fruits and vegetables like apples, tomatoes, strawberries, pomegranate, plum and red pepper contain the anti-inflammatory antioxidant lycopene. A research study showed that giving men two tablespoons of tomato puree every day for 3 months reduced DNA damage and improved sperm by 70%. Orange and yellow fruit and vegetables like yellow pepper, carrot, mango, orange, papaya and sweet potato are high in vitamin C and the antioxidant carotenoids. Green vegetables such as celery, coriander, spinach, lady finger, green peas and beans are full of vitamins and minerals, especially folate, iron, calcium, zinc and carotenoids, which are all vital for fertility. Blue and purple  foods such as beetroot, brinjal, purple cabbage, figs and jamun are high in anthocyanin, vitamin C and folate, making them powerhouses for fertility. White vegetables such as cauliflower, garlic, ginger, potato and mushroom contain polyphenols that reduce inflammation and support gut health, thereby hormonal balance.

Eating a rainbow diet every time might be challenging. So here’s a pro tip, try to make it fun and get creative. Every day make a list of 5 to 7 fruits and vegetables that you are going to include in your diet, and come up with interesting ways to add them to the foods you love... Like a beetroot puree to your dough… Or a vegetable you don't like with your dal khichdi and soup… Or spinach to your smoothie. You’ll find lots of creative ideas, when you decide mentally that you are going to include these fruits and veggies in your diet. 

Point number 3 - Snack Healthy. 

One place where we all falter is mindless snacking on junk while working, during transit or when we are emotionally low or simply bored, and it is this snacking that can affect our gut health and be one of the reasons for inflammation and weight gain, indirectly affecting fertility. So being aware of your snacking habits and choices and consciously choosing healthier snacks only when you are genuinely hungry can be a game changer. 

One pro tip that I follow is, stocking up on healthy snacks such as makhanas, roasted chana, roasted khakhra, mix seeds, roasted nuts & rice crackers etc. Whenever I crave a snack, I take a small portion in a bowl, eat it mindfully and then get back to my work. Fruit and vegetable sticks with hummus or guacamole are also great snacking options that I love. 

Point number 4 - Focus on hydration. 

Hydration is quite an underrated aspect of health. You can go without food for a week maybe but even a couple of days without water… Nah nah nah! Every reaction in your cell requires water, including the production of sperms and eggs. For men, dehydration can lead to decreased sperm quality and less volume of semen. For women, it results in poor egg health, and less cervical mucus secretion which is vital for transportation of sperms to the fallopian tubes. Dehydration causes our cells to shrivel like a dried raisin whereas a cell should actually look like a fresh grape. Water for sure is important for hydration but what is even more important is the electrolyte balance such as sodium, potassium & chloride to maintain proper fluid balance within the cell and outside. We can ensure proper electrolyte intake through liquids like coconut water, vegetable juices, green juices, smoothies etc. 

If you're not a big water drinker, here's a pro tip you can follow. Keep a glass of water next to you in the morning. Then set an alarm on your phone to go off every hour or two during the day. When it beeps or buzzes, drink half to one glass of water. Another thing you can do is make yummy detox waters. They are super easy to make and super nutritious and rich in electrolytes. Add your favorite fruits and veggies to your water, let them infuse, and sip on it slowly throughout the day! Nariyal pani is another excellent option that you can include. 

Point number 5 - Choose healthy fats. 

When it comes to health, most people dread fats, but not all fats are created equal. Healthy fats such as MUFA, PUFA and omega 3, which are found in nuts, seeds, coconut, avocados & olives, are important for proper hormone production which then influences spermatogenesis in men and ovulation in women. We also require certain vitamins like A, D and E for great fertility which are fat soluble and best absorbed when you nourish your body with healthy fats. Another integral ingredient in our daily diet is cooking oil. It is best to choose cold pressed oil which is high on nutrients and antioxidants, thanks to its low heat processing technique and avoid refined oil which are chemically processed and lack nutrients. 

One pro tip while consuming fats - they are calorie dense. Consume them mindfully. Stick to no more than 3 teaspoons of oil per day and try to get your good fats from the wholesome sources that I’ve shared with you! Surely include walnuts, flaxseeds and chia seeds to get your dose of omega 3 fatty acids. 

At Zoe, we give a free personalised nutrition plan to all our users to help you incorporate a healthy lifestyle. You can get your nutrition plan by filling this form

So there you have it! Here is my 5 point plan. I understand that it might look a little tough to follow initially. So don't worry. Take these points one at a time. Build healthy habits slowly. Think of it as a long term lifestyle change. Something that you can follow for years and years to come. Remember change is never a linear progression. It takes time to change... And it takes time to grow. Take your time with each of these points, and slowly inculcate them in your life.

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Love and good health,

Neha Ranglani
Integrative nutritionist & health coach
Zoe Nutrition For Life
Email: connect@zoe.menu | Whatsapp: 8527198370

Looking at becoming parents soon? 

At Zoe we have created an online program to help you improve fertility and get pregnant faster by adapting small lifestyle changes that focus on weight, nutrition, sleep and mindset. This video series is your and your partner’s perfect pregnancy planner. Check it out here.