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Polycystic Ovary Syndrome (PCOS) is a condition that can significantly affect a woman’s health and fertility, but diet plays a crucial role in managing its symptoms. For many women, questions arise about the impact of dairy on their condition. Contrary to popular belief, consuming dairy may not be harmful and can even offer benefits. Recent studies suggest that incorporating certain types of dairy could support hormonal balance and improve fertility. Let’s explore how you can make dairy work for you if you’re navigating life with PCOS.

The Role of Diet in Managing PCOS

Your diet has a profound impact on managing Polycystic Ovary Syndrome (PCOS). Maintaining a balanced and nutritious diet not only helps to alleviate symptoms but also supports overall well-being. One of the primary goals in managing PCOS through diet is stabilizing insulin levels, as insulin resistance is a common issue among women with this condition. 

Dairy and Hormonal Balance: What You Need to Know

When discussing hormonal balance and PCOS, dairy often comes under scrutiny. However, it’s important to understand that no single dietary choice universally affects every woman in the same way. Dairy has gotten a bit of a bad rap in the realm of hormonal health, but recent research sheds a more nuanced light on its role, and probably let you to ask the question at some point: Can I eat dairy with PCOS? 

The Hormonal Connection: Some studies suggest that dairy can influence hormone levels due to the presence of natural hormones in milk. Yet, this impact may not necessarily be negative. For instance, certain high-fat dairy products, like full-fat yogurt and cheese, contain beneficial nutrients that support hormonal balance. These include calcium, vitamin D, and various bioactive compounds that may aid in regulating your menstrual cycle and improving overall fertility. Dairy products provide essential nutrients like calcium, vitamin D, and protein, which are beneficial for reproductive health. 

Additionally, dairy is a valuable source of protein, which plays a key role in managing blood sugar levels and insulin sensitivity – crucial aspects for women with PCOS. According to some findings, consuming high-fat dairy could enhance insulin sensitivity and promote more stable glucose levels, potentially mitigating some PCOS symptoms. 

One study highlighted by Gunther et al. categorized 155 women by their dairy intake and observed lower fat accumulation in those with higher dairy consumption over a six-month follow-up period. This suggests that, for some, dairy might contribute to better weight management, another crucial factor for hormonal health. 

To maximize the benefits, it’s advisable to opt for organic, pasture-raised, and whole-fat dairy products. These options minimize exposure to synthetic hormones and preservatives, offering a cleaner source of nutrition. 

While dairy’s effects can vary based on individual tolerance and physiology, incorporating it mindfully might just provide the hormonal harmony you need for better fertility outcomes.

Recent Studies on Dairy and Fertility in Women with PCOS

Recent research has highlighted the potential benefits of dairy consumption for women with PCOS, especially concerning fertility. A study conducted at Shahid Beheshti hospital clinic in 2013 involving 400 women explored the relationship between dairy intake and PCOS. The results were intriguing, suggesting that women who consume dairy products may experience fewer PCOS symptoms and improved fertility outcomes. High-fat dairy consumption is actually associated with a 27% lower risk of ovulatory infertility

Historically, the influence of dairy products on female fertility and ovulation has drawn considerable interest. Numerous studies have pointed toward a positive correlation, particularly with full-fat dairy products. These products, laden with healthy fats, can help regulate blood sugar levels, which is crucial for women with PCOS. 

Interestingly, a prospective study examining dairy food intake and anovulatory infertility found that incorporating full-fat dairy into the diet may reduce the risk of this type of infertility. This is a significant finding, as anovulatory infertility is one of the primary reproductive challenges women with PCOS face. (Article: Women who consume full-fat dairy products have a 25% lower risk of infertility due to anovulation)

However, the existing body of research is not without its inconsistencies. While several studies suggest beneficial effects, others call for more comprehensive, randomized clinical trials to conclusively determine the impact of dairy on PCOS and related conditions like Type 2 Diabetes Mellitus (T2DM). Despite these inconsistencies, the overall trend appears promising. 

Including dairy products in your diet could indeed be advantageous if you have PCOS. Many experts now advocate for the integration of milk and dairy products into the dietary plans of women with PCOS due to their beneficial effects on diabetes risk and their neutral or positive effects on ovulation and fertility.

Types of Dairy That May Boost Fertility

If you’re considering adding dairy to your diet to potentially boost fertility, it’s essential to choose the right types. According to research, full-fat dairy products may provide more benefits compared to their low-fat and fat-free counterparts. The higher fat content in full-fat dairy aids in better blood sugar regulation, a crucial factor for women with PCOS. 

For starters, whole milk is an excellent option. Studies have indicated that consuming whole milk, rather than skim or low-fat versions, can significantly reduce the risk of ovulatory infertility. This is due to the presence of beneficial fatty acids that may enhance ovarian function. 

Next, consider incorporating whole milk yogurt. Not only does it offer probiotic benefits for gut health, but it’s also packed with essential nutrients that support hormonal balance, such as calcium, magnesium, and vitamin D. 

Organic full-fat cheese is another dairy product that may be beneficial. Rich in essential fats, vitamins, and protein, organic cheese can be a delicious and nutritious way to support your fertility journey. Remember to opt for organic versions to avoid potential hormonal disruptors found in non-organic dairy products. 

Don’t forget about butter and cream. These often-overlooked dairy products can be healthful additions to your diet in moderation. They provide high-quality fats that are essential for maintaining hormonal health and improving the body’s insulin sensitivity, which is particularly important for managing PCOS symptoms. 

Additionally, raw milk has been a subject of interest in various health and nutrition studies. One of the primary benefits often cited is its rich content of natural enzymes and probiotics. These enzymes, such as lactase, can aid in the digestion of lactose, potentially making raw milk easier to digest for some individuals who are lactose intolerant.

In summary, focusing on full-fat, organic dairy products like whole milk, yogurt, cheese, butter, and cream could be a strategic move in improving fertility outcomes for women with PCOS. However, always remember to monitor your body’s response and consult with a healthcare professional to tailor dietary choices to your specific needs.

How Much Dairy Should You Eat?

Determining the right amount of dairy can be a balancing act, especially when managing PCOS. Research suggests that moderate dairy consumption may benefit women with PCOS. For example, studies have indicated that consuming around 2.6 servings of dairy per day could lower the risk of type 2 diabetes by 21%. Additionally, another study reported a 30% lower risk when consuming 1.9 servings of low-fat dairy products daily. 

But how do you translate this into your daily diet? A serving of dairy can be one cup of milk, one cup of yogurt, or around 1.5 ounces of cheese. Integrating these servings into your meals can be simple and enjoyable. Imagine starting your day with a yogurt parfait, using milk in your morning coffee, or adding a slice of cheese as a snack. 

It’s crucial to choose the right type of dairy. Opt for organic, pasture-raised, and whole-fat products whenever possible, as these tend to have higher nutritional value. However, balance is key. Overconsumption of any food group can lead to unintended consequences, so moderation is essential. Aim to observe how your body responds to different amounts of dairy and adjust accordingly. 

Lastly, while these guidelines can help you get started, remember to personalize your diet. Consulting with a dietitian or healthcare provider can provide tailored advice that aligns with your unique health profile and fertility goals. Regular check-ins will also help you monitor any changes or improvements, ensuring that your diet supports your overall well-being.

Myths and Facts About Dairy Consumption with PCOS

When it comes to dairy and PCOS, there is a whirlwind of myths that can leave you feeling confused. It’s important to separate fact from fiction to make informed choices that best support your health and fertility. 

Myth: Dairy should be completely avoided if you have PCOS. 

Fact: While some women may find that dairy exacerbates their symptoms, it is not a universal rule. Many women with PCOS can consume dairy without adverse effects. In fact, some studies suggest that full-fat dairy can be beneficial for hormonal balance and fertility. 

Myth: Low-fat dairy is always the healthier choice. 

Fact: Research indicates that full-fat dairy products may actually be more favorable for women with PCOS. The higher fat content helps with blood sugar regulation and may support overall hormonal balance, which can positively impact fertility. 

Myth: All dairy products affect insulin resistance the same way. 

Fact: Different types of dairy can have varying impacts on insulin resistance. While some studies suggest that low-fat dairy might exacerbate insulin resistance, other research shows that fermented dairy products like yogurt may reduce the risk of type 2 diabetes in women with PCOS. It’s essential to consider the type of dairy you’re consuming. 

Myth: Dairy alternatives are always better than traditional dairy. 

Fact: Dairy-free alternatives may not always be the healthier option. Some of these products can contain high amounts of added sugars or artificial sweeteners, which could worsen PCOS symptoms. Reading labels and choosing products with minimal additives is crucial. 

By distinguishing facts from myths, you can craft a more effective dietary plan that aligns with your health goals and supports your journey with PCOS.

Monitoring Your Body’s Response to Dairy

Monitoring how your body responds to dairy is crucial when managing PCOS. Start by paying close attention to any immediate physical changes post-consumption. Symptoms like bloating, gas, and changes in bowel habits can be telltale signs of how your body is reacting. Additionally, a thorough self-check for skin issues, such as acne or rashes, can provide valuable insights. 

Remember, everyone’s body responds differently to food. Finding the right balance takes time and patience, but understanding your individual response to dairy can play a significant role in managing PCOS effectively and potentially improving fertility outcomes.

Key Takeaways: 

• Dairy can be beneficial: Emerging research suggests that consuming dairy may have positive effects on fertility for women with PCOS.
• Types of dairy matter: Opt for low-fat or fermented dairy products such as yogurt and kefir, which may offer more benefits.
• Monitor your intake: While dairy can help, moderation is key. Aim for balanced portions that fit into your overall dietary plan.
• Listen to your body: Pay attention to how your body reacts to different types of dairy. What works for one person may not work for another.

Balancing Macronutrients for Optimal PCOS Management

Balancing macronutrients effectively can make a substantial difference in managing PCOS symptoms. This means ensuring your meals have the right amounts of proteins, fats, and carbohydrates. It’s not just about meeting your daily caloric needs; it’s about how those calories are distributed among the macronutrients. 

Proteins play a vital role not only in muscle repair but also in stabilizing your blood sugar levels. This can help reduce insulin spikes, which is particularly important for those with PCOS. Aim for 20+ grams of protein per meal to keep you feeling full and satisfied. 

Fat is another essential part of your diet. It’s crucial to opt for healthy fats, such as those found in avocados, nuts, seeds, and olive oil. These not only help manage inflammation but also support hormone production, which can be particularly beneficial for PCOS management. 

Carbohydrates should not be neglected, but choosing the right kind is key. Focus on non-starchy vegetables, whole grains, and legumes that provide fiber and a slow release of energy. This can help in maintaining steady blood sugar levels. Women with PCOS tend to process and break down carbohydrates more slowly than women without PCOS. This doesn’t mean you can’t eat carbs! Rather, if you have PCOS you need to be a bit more judicious with your carb intake. 

The Bottom Line: Including a good mix of these macronutrients in every meal can be a game-changer in managing PCOS. Strive for balance and variety, and consider consulting with a registered dietitian to tailor your diet to your specific needs.

Understanding the Importance of Protein for PCOS

Polycystic Ovary Syndrome (PCOS) is a condition that affects hormone levels in women, leading to a variety of symptoms such as irregular menstrual cycles, weight gain, and even infertility. Since managing PCOS often includes addressing insulin resistance and weight management, incorporating adequate protein in your diet is essential. 

Why Protein Matters: Protein is a macronutrient that plays a crucial role in various bodily functions, including muscle repair, enzyme activity, and immune function. More importantly for those with PCOS, protein helps in stabilizing blood sugar levels. Stable blood sugar means less insulin is required, which can be beneficial for insulin sensitivity—a common concern for those dealing with PCOS. 

When you consume a high-protein meal, it can promote feelings of fullness and reduce appetite. This can be particularly helpful for weight management, an aspect that hugely impacts PCOS symptoms. Studies have shown that diets rich in protein can help reduce cravings and overall caloric intake, leading to weight loss and improved insulin sensitivity. 

Moreover, lean protein sources like chicken breast, fish, tofu, and legumes can be incorporated into your meals without causing drastic spikes in blood sugar levels. This makes protein not only a vital nutrient for muscle and tissue repair but also a valuable ally in managing PCOS symptoms effectively. 

Combining protein with other macronutrients such as healthy fats and complex carbohydrates can create balanced meals that support hormonal health. For instance, pairing lean protein with fiber-rich vegetables can further stabilize blood sugar levels, enhancing the benefits of a high-protein diet. 

By focusing on including more high-protein foods into your meals, you’re not just adhering to a dietary recommendation—you’re taking an active role in managing PCOS symptoms and promoting better overall health.

Tips for Incorporating More Protein into Your Diet

• Start your day with a protein-rich breakfast like Greek yogurt topped with nuts and seeds.
• Incorporate a variety of protein sources, including plant-based options like lentils and chickpeas.
• Prep protein-packed snacks ahead of time, like boiled eggs or hummus with veggie sticks.
• Include protein in every meal by adding ingredients like tofu, chicken, or fish to salads and stir-fries.
• Blend protein powder into your smoothies for an extra boost in the mornings or post-workout.

Power-Packed Breakfast: Quinoa and Egg Scramble

Kickstart your day with this nutrient-dense breakfast that’s brimming with protein. Quinoa, often hailed as a supergrain, is not only rich in protein but also provides a solid dose of fiber. Paired with protein-packed eggs, this dish is a fantastic way to fuel your morning.

Ingredients: 

• 1 cup cooked quinoa
• 2 large eggs
• 1/2 cup baby spinach
• 1/4 cup diced tomatoes
• 1/4 cup chopped bell peppers
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions: 

1. Heat the olive oil in a skillet over medium heat.
2. Add the diced tomatoes and bell peppers, and sauté for 3-4 minutes until they soften.
3. In a bowl, whisk the eggs with a pinch of salt and pepper.
4. Add the spinach to the skillet and cook until wilted.
5. Pour in the whisked eggs and scramble everything together until the eggs are fully cooked.
6. Stir in the cooked quinoa and cook for another 2-3 minutes until everything is well mixed.
7. If using, sprinkle shredded cheese on top and let it melt.

This quinoa and egg scramble isn’t just filling; it’s also versatile. Feel free to add your favorite veggies or swap the cheese for a dairy-free alternative if you’re lactose intolerant. Enjoy this dish for a hearty breakfast that keeps you energized and supports your PCOS health.

Lunchtime Delight: Grilled Chicken and Lentil Salad

Combining lean protein with fiber-rich lentils and a medley of fresh vegetables, this salad is not only delicious but also incredibly nutritious. Plus, it’s super easy to prepare, making it a perfect option for busy weekdays.

Ingredients: 

• 2 grilled chicken breasts, sliced
• 1 cup cooked lentils
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 cups mixed greens
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Optional: Feta cheese crumbles and fresh herbs

Instructions: 

1. Start by grilling the chicken breasts until they are thoroughly cooked. Slice them into thin strips once they have cooled slightly.
2. In a large mixing bowl, combine the cooked lentils, cucumber, bell pepper, cherry tomatoes, red onion, and mixed greens.
3. Drizzle the olive oil and lemon juice over the salad and toss to combine. Season with salt and pepper to taste.
4. Top the salad with the grilled chicken slices. If desired, sprinkle feta cheese and fresh herbs over the top for added flavor.
5. Serve immediately or store in an airtight container for a quick grab-and-go lunch.

This grilled chicken and lentil salad offers a balanced mix of protein, healthy fats, and fiber that can help stabilize blood sugar levels and keep you feeling full and energized throughout the day—an essential factor when managing PCOS.

Flavorful Dinner: Tofu Stir-Fry with Mixed Veggies

Tofu is an excellent source of plant-based protein and pairs wonderfully with a variety of vegetables for a nutrient-packed dinner. Start by pressing your tofu to remove excess moisture, which will help it absorb more of the flavorful sauce. Next, cut the tofu into bite-sized cubes and lightly coat them with cornstarch to provide that coveted crispy texture when stir-fried. 

For the vegetables, consider using a mix of broccoli, bell peppers, carrots, and snap peas – not only do they bring a beautiful array of colors to your plate, but they also offer a diverse range of vitamins and minerals beneficial for managing PCOS. Sauté the veggies in a hot pan with a bit of olive oil until they’re tender yet still slightly crisp.

In a small bowl, mix together a simple yet delicious sauce. Combine soy sauce, minced garlic, ginger, a dash of sesame oil, and a tablespoon of honey or maple syrup. For a little heat, add a pinch of red pepper flakes. Pour the sauce over the tofu and vegetables, stirring to ensure every piece is well-coated. 

Serve your tofu stir-fry over a bed of brown rice or quinoa for an additional protein and fiber boost. This meal not only satisfies your taste buds but also aligns with dietary needs essential for managing PCOS. Enjoy the balance of savory and slightly sweet flavors, knowing you’re treating your body right.

Sweet Snack: Greek Yogurt with Chia Seeds and Berries

Sometimes, satisfying your sweet tooth while sticking to your high-protein diet can seem challenging, especially when living with PCOS. That’s where Greek yogurt with chia seeds and berries comes to the rescue! This snack is not only delicious but also packs a powerful punch of protein, healthy fats, and antioxidants. 

Start with a cup of plain Greek yogurt. Greek yogurt is a fantastic source of protein, offering around 10 grams per serving. It’s also rich in probiotics, which are beneficial for gut health—a crucial factor when managing PCOS.

Next, add a tablespoon of chia seeds. These tiny seeds are nutritional powerhouses, providing an additional 2 grams of protein per tablespoon, along with omega-3 fatty acids and fiber. The fiber in chia seeds can help manage blood sugar levels, an important aspect for those with PCOS. 

Top your yogurt and chia mixture with a handful of fresh berries—strawberries, blueberries, or raspberries are excellent choices. Berries are low in sugar but high in antioxidants, which combat inflammation and can improve overall metabolic health. 

Finally, if you need an extra touch of sweetness, drizzle a small amount of raw honey or add a few slices of banana. This will make your snack even more indulgent without straying from healthy eating principles. 

Hearty Soup: Turkey and Spinach Lentil Soup

When it comes to hearty and nutritious meals, this Turkey and Spinach Lentil Soup checks all the boxes. Not only is it packed with protein and fiber, but it also offers a flavorful and satisfying option for lunch or dinner. 

Ingredients: 

• 1 lb ground turkey
• 1 cup dried lentils, rinsed
• 6 cups low-sodium chicken broth
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cups baby spinach
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions: 

• In a large pot, heat some olive oil over medium heat. Add the finely chopped onion and garlic, sautéing until they become fragrant and translucent.
• Next, add the ground turkey to the pot. Cook until the meat is browned, breaking it up with a wooden spoon as it cooks.
• Stir in the diced carrots, celery, tomatoes, and lentils. Pour in the chicken broth and bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes, or until the lentils and vegetables are tender.
• Add the spinach leaves during the last 5 minutes of cooking, allowing them to wilt and integrate into the soup.
• Season with salt, pepper, and any additional herbs or spices to taste, such as thyme or basil.
• Serve the soup hot, and enjoy a warm, nutritious meal that’s perfect for managing PCOS.

Conclusion

Incorporating high-protein meals into your diet can be a game-changer when managing PCOS. The recipes we’ve explored are not only nutritious but also delicious, offering a variety of flavors to keep your meals exciting. By balancing macronutrients and choosing wholesome ingredients, you can support better ovulation, reduce symptoms like acne and bloating, and enhance your overall well-being. Remember, managing PCOS takes a holistic approach—so listen to your body, make adjustments as needed, and don’t forget to enjoy your culinary journey. Here’s to healthier days ahead!

PS Looking for more? Check out our Four Week Fertility Meal Plan, with four weeks of done-for-you meals, grocery lists, and meal prep tasks.

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, often making the journey to conception a challenging one. If you’re navigating the complexities of PCOS, understanding the role of insulin resistance is crucial not just for managing symptoms but also for enhancing your fertility naturally. This comprehensive guide aims to illuminate the connection between PCOS and insulin resistance, offering practical dietary and lifestyle tips to help you take control of your health. 

A journey of a thousand miles begins with a single step. Let’s start with understanding how insulin resistance impacts PCOS.

• Types of PCOS 
• What is Insulin Resistance?
• Causes of Insulin Resistance in PCOS
• Symptoms of Insulin Resistance
• Dietary Tips for Managing Insulin Resistance
• Which Labs to Request when you have PCOS
• Conclusion

Types of PCOS 

There are four different types of PCOS. Each type comes with its own set of challenges and requires tailored management strategies. 

• Insulin-Resistant PCOS: This is the most common type and is characterized by significant insulin resistance, leading to high insulin levels. Managing this type involves focusing on improving insulin sensitivity through diet and lifestyle changes.
• Inflammatory PCOS: Women with this type often experience symptoms like unexplained fatigue, skin issues like eczema or psoriasis, and elevated levels of inflammation markers. Anti-inflammatory diets and stress management techniques can be particularly beneficial.
• Adrenal PCOS: This type is linked to an abnormal stress response, leading to elevated levels of DHEA-S, a hormone produced by the adrenal glands. Stress reduction techniques and targeted dietary changes are crucial for managing this type.
• Post-Pill PCOS: Some women experience PCOS-like symptoms after discontinuing birth control pills. This type often resolves on its own, but meanwhile, focusing on hormonal balance and liver health can help.

Understanding which type or combination of types of PCOS you have can significantly impact your fertility treatment plan. It’s essential to work with a healthcare provider to determine your specific type and develop a personalized strategy.

Okay, so let’s dive into the first one: insulin-resistant PCOS. Up to 70% of women with PCOS have insulin resistance, so this tends to be the one we focus on the most in our practice. But really, all women should be concerned with blood sugar management when trying to conceive. 

What is insulin resistance? 

Insulin resistance is a condition where your body’s cells become less responsive to the hormone insulin. This means that the glucose in your blood isn’t efficiently absorbed into your cells, leading to higher blood sugar levels. For women with PCOS, this can be particularly problematic, as insulin resistance can exacerbate many of the symptoms associated with the syndrome.

In simple terms, when you eat, your body breaks down carbohydrates into glucose, which is the main source of energy for your cells. Insulin, produced by the pancreas, helps transport this glucose into your cells. When you have insulin resistance, your cells don’t respond effectively to insulin, so your pancreas produces more insulin to compensate. This can lead to a myriad of issues, including weight gain and difficulty losing weight, two common problems associated with PCOS. 

The relationship between PCOS and insulin resistance is complex. Though insulin resistance is commonly linked to obesity, it can also occur in women with PCOS who are lean. Research has shown that the mechanism of insulin resistance in PCOS differs from that seen in individuals with type 2 diabetes, suggesting unique cellular and receptor abnormalities. 

It’s crucial to address insulin resistance not only to improve your fertility but also to reduce the risk of developing other long-term health issues like type 2 diabetes and cardiovascular diseases. Therefore, understanding and managing insulin resistance through diet, exercise, and possibly medications such as metformin is vital for anyone dealing with PCOS.

Causes of Insulin Resistance in PCOS: 

This debilitating condition isn’t only limited to those struggling with weight issues; it affects lean women as well. Insulin resistance in PCOS involves a complex interplay between hormones and metabolic processes. 

In many cases, the body’s cells become less responsive to insulin, forcing the pancreas to produce more of this hormone to compensate. This condition, known as compensatory hyperinsulinemia, exacerbates the hormonal imbalances already present in PCOS, contributing to an increase in androgen levels. Elevated androgens can lead to several of the symptoms associated with PCOS, such as irregular menstrual cycles, acne, and excessive hair growth. 

Understanding the underlying causes and identifying symptoms can help you take targeted steps to manage them effectively. Research has shown that regardless of body mass index, the unique cellular mechanisms and insulin receptor functions in women with PCOS are inherently different. 

It’s essential to recognize these differences to tailor appropriate lifestyle and dietary modifications that can help regain control over your insulin levels and improve your overall reproductive health. Taking proactive steps can make a significant difference in managing both PCOS and insulin resistance.

Symptoms of Insulin Resistance: 

Recognizing the symptoms of insulin resistance can be a crucial step in managing PCOS effectively. Often, these symptoms overlap with those of PCOS, making it essential to pay close attention to your body and how it responds to different situations and dietary choices. 

Common symptoms of insulin resistance include: 

• Increased hunger and cravings, particularly for sugary or carbohydrate-rich foods
• Weight gain, especially around the abdomen, despite no significant changes in diet or lifestyle
• Fatigue or feeling overly tired, even after adequate rest
• Difficulty losing weight, even with diet and exercise efforts
• Dark, velvety patches of skin, often found on the neck, armpits, or groin area, known as acanthosis nigricans
• Frequent or increased need to urinate
• Increased thirst

If you notice these symptoms, it’s important to speak with your healthcare provider. Early diagnosis and management can help mitigate the risk of associated conditions, such as type 2 diabetes. Testing for insulin resistance typically involves blood tests to measure fasting blood glucose and insulin levels. Other tests, like the oral glucose tolerance test (OGTT), may also be utilized to get a comprehensive understanding of your body’s insulin response. 

Understanding these symptoms and seeking timely medical advice can empower you to take control of your health and make informed decisions about your lifestyle and dietary choices.

Dietary Tips for Managing Insulin Resistance

In our private practice, we work with many women with PCOS. In fact PCOS is the leading cause of fertility struggles among women. 70-80% of women with PCOS experience infertility. Luckily, there are ways to manage PCOS and insulin resistance, and still go on to have a healthy pregnancy. 

One of the cornerstones of managing PCOS and improving fertility is understanding and addressing insulin resistance. Insulin resistance plays a significant role in how PCOS affects your body, contributing to issues like weight gain, irregular menstrual cycles, and difficulty with ovulation. By focusing on lifestyle and dietary changes, you can effectively reduce insulin resistance and enhance your chances of conception.

Firstly, adopting a balanced diet rich in whole foods is crucial. Emphasize low glycemic index (GI) foods, which help manage blood sugar levels more effectively. Think whole grains, legumes, lean proteins, and plenty of vegetables. Incorporating these into your daily meals can stabilize insulin levels and support overall health. Dietary changes can improve insulin sensitivity by 25-30%

To further optimize your diet for managing insulin resistance, follow these specific tips: 

• Balance Your Carbs: Avoid eating carbohydrates on their own. Pair them with proteins or healthy fats to slow down digestion and prevent sudden spikes in blood sugar levels. Low glycemic index diets can improve menstrual regularity in women with PCOS by 50%
• Protein Intake: Aim for 1 gram of protein per pound of body weight each day. Quality sources include lean meats, fish, eggs, dairy, and plant-based options like beans and lentils.
• Fiber-Rich Foods: Include plenty of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes. Fiber helps regulate blood sugar levels and promotes a feeling of fullness, which can aid in weight management. Aim for 30-40g of fiber per day. Using an app to track your food can be helpful here! 

Implementing these tips can promote better blood sugar control and overall health, making it easier to manage symptoms of PCOS and insulin resistance.

Regular physical activity is another essential component. Exercise not only aids in weight management but also improves insulin sensitivity. Aim for a combination of aerobic exercises like walking, swimming, or cycling, along with strength training to build muscle mass, which helps your body use insulin more efficiently. Regular physical activity can reduce insulin resistance by up to 60% – so it’s a good idea to find an activity you really enjoy doing! 

Stress management techniques such as mindfulness, yoga, or meditation can also play a critical role. Chronic stress can exacerbate insulin resistance and disrupt your hormonal balance, so finding ways to relax and manage stress is vital. 

Lastly, working closely with a healthcare provider to monitor your condition and perhaps incorporating medications like Metformin can further assist in managing insulin resistance. A comprehensive approach that combines diet, exercise, stress management, and medical guidance offers the best chance for improving fertility and achieving a healthy pregnancy with PCOS.

If you’ve recently been diagnosed with PCOS, here are some labs you can ask your doctor to run for you:

• B12
• Vitamin D
• Fasting Insulin
• Fasting Glucose
• A1c
• CRP
• Lipid Profile
• Thyroid Panel
• Liver Function Tests

Understanding the importance of specific lab tests can illuminate how best to manage PCOS and its associated insulin resistance. 

B12: Vitamin B12 is crucial for energy production and neurological function. Deficiencies, often found in those with PCOS, can exacerbate fatigue and other metabolic issues. Women who are prescribed Metformin should be especially concerned with their vitamin B12 levels as this medication will lower B12 over time. 

Vitamin D: This vitamin plays a significant role in insulin sensitivity and hormone regulation. Low levels, common in PCOS, can impair glucose metabolism and worsen insulin resistance. 

Fasting Insulin: Measuring fasting insulin helps assess insulin resistance, a key factor in PCOS. Elevated fasting insulin levels can indicate that your body is struggling to manage blood sugar effectively. 

Fasting Glucose: This test checks for impaired fasting glucose, which can signify prediabetes. It’s a straightforward way to gauge how well your body is handling blood sugar regulation. 

A1c: Hemoglobin A1c provides an average of your blood sugar levels over the past three months, offering a comprehensive picture of glucose control. High levels suggest chronic insulin resistance or diabetes. 

CRP: C-reactive protein is a marker for inflammation, which is often elevated in PCOS. High levels can indicate chronic low-grade inflammation contributing to insulin resistance. 

Lipid Profile: This panel measures cholesterol and triglycerides, vital for understanding cardiovascular risk. PCOS often correlates with unfavorable lipid profiles, increasing the risk of heart disease. 

Thyroid Panel: Hypothyroidism is common in women with PCOS and can exacerbate symptoms like weight gain and irregular periods. A thyroid panel ensures that thyroid function is not contributing to metabolic issues. 

Liver Function Tests: These tests evaluate liver health, critical in PCOS management. Elevated liver enzymes can signal fatty liver, a condition frequently associated with insulin resistance.

Navigating the complexities of PCOS and insulin resistance can be challenging, but with the right strategies, you can take control of your health. By understanding the relationship between diet, lifestyle, and hormone balance, you can naturally improve your fertility and overall well-being. However, every journey is unique. If you’re looking for personalized guidance, our 1-1 coaching services are here to help. 

Our expert coaches specialize in tailoring advice to meet your specific needs, helping you to implement effective changes seamlessly. From customized meal plans to stress management techniques, we offer comprehensive support to ensure you achieve your health goals. 

Ready to take the next step? Contact us today and start your journey towards a healthier, more balanced life with our dedicated 1-1 fertility nutrition coaching services.

“At no point in human nutrition is it more critical to ensure adequate nutrient intake than during the state of pregnancy” 

– Bruce Hollis, PhD 

Studies show 95 percent of pregnant women are nutritionally depleted.

Fertility, pregnancy, and postpartum are some of the most physically and mentally demanding times in a woman’s life. Unfortunately, the prenatal vitamin industry is failing women, leaving 95% depleted when nutrition for body and mind is needed most. 

Why? 

Because most supplement companies follow the current RDAs.  

RDAs are based on outdated research methods and studies conducted mainly on white men. In fact, pregnant and breastfeeding women were intentionally excluded from 83% of the studies chosen as the basis for the current perinatal RDAs. Including pregnant and breastfeeding women in clinical research was considered too risky and so these groups were excluded from clinical research under the guise of “protection”.

Ironically, their exclusion ultimately led to misinformed recommendations and a major gap in our collective understanding of women’s bodies, which had a devastating impact on millions of women and their families not set to support the mother in addition to the baby.

Over 630 nutrition studies support the finding that for many nutrients, the current nutritional guidelines for pregnancy and lactation are set well below optimal levels. Take choline as an example. More and more research is showing that the RDA for choline consumption should be much higher than it is to support a baby’s brain development.

Yet 90% or more women aren’t even reaching the current RDA level and most prenatals don’t even include choline in their formulation at all!

Why isn’t this research making its way into the official perinatal nutrition guidelines? On average it takes 17 years for new research to be incorporated. The lag between research and RDAs means women aren’t receiving the optimal support that they so desperately need.

So which 5 key components should you focus on when looking for a prenatal? 

1. Methylated B Vitamins
2. Activate form of vitamin A 
3. Vitamin D in adequate amounts 
4. Adequate amount of Choline 
5. Third-party testing 

Methylated Folate and B-Vitamins 

When it comes to prenatal supplements, one critical factor to keep in mind is the form of B vitamins they contain, particularly folate. While folic acid is the synthetic form commonly found in many supplements, methylated folate is often the preferred choice. This is because a significant percentage of people have a mutation in the MTHFR gene, which affects their ability to convert folic acid into its active form, folate, that the body can readily use. 

Having methylated B vitamins, including methylated folate, in your prenatal supplements ensures that your body gets the essential nutrients it needs without needing to convert them first. This can be incredibly important for preventing neural tube defects and supporting your baby’s growth and development. Moreover, B vitamins in their active, bioavailable forms are more easily absorbed and utilized by the body, providing better overall support during pregnancy. 

Therefore, opting for a prenatal vitamin that includes methylated folate rather than standard folic acid can be a game-changer, especially if you have concerns about the MTHFR gene mutation. Always consult with your healthcare provider to choose the prenatal supplement that best meets your individual needs.

Active Vitamin A 

When it comes to choosing the right form of Vitamin A in prenatal supplements, you might come across two common forms: retinyl palmitate and beta carotene. Retinyl palmitate is often considered more effective as it is a preformed version of Vitamin A, meaning it is readily usable by your body without the need for conversion. On the other hand, beta carotene, a pro-vitamin A, requires conversion by your body to be utilized. This conversion process can sometimes be less efficient, especially for individuals with certain genetic variations or dietary restrictions. Therefore, retinyl palmitate can offer more reliable and immediate benefits, ensuring that you and your baby receive the requisite amounts of this crucial nutrient.

Activated vitamin A: 

• boosts brain development
• enhances immune function
• supports bone formation

Vitamin D and Pregnancy 

Vitamin D is a fat-soluble vitamin and hormone. Its major functions include maintaining calcium and phosphorus in the body, regulating 3% of the genome, bone mineralization, blood pressure, mental health, cardiovascular health, neurodevelopment, immune health, and regulating cell growth and differentiation. 

How is it made? 

When UVB light in the sun interacts with 7-dehydrocholesterol, turning it into vitamin D3. You need adequate sun, and the time of day and year, latitude, sunscreen, clothing, and skin color can all affect vitamin D production. 

If you have pale skin, have moderate exposure to sun in a bathing suit can give you 10-25000 IU/day. 

Vitamin D3 is metabolized in the liver and converted to 25 (OH)D which is then converted to 1,25 OHD = calcitriol, which is the active form of vitamin D 

• 25OH D has a half-life of 2-3 weeks and is an indicator of vitamin D status
  
• 1,25 OH D has a half-life of 4-16 hours
  

In pregnancy, the production of calcitriol increases dramatically. The placenta converts vitamin D to its active form (1,25OHD). By 12 weeks, 1,25 OHD serum levels are 2x the level before pregnancy, and it continues to rise reaching 700+ pmol/L (non-pregnant range is 48-120 pmol/L). These levels would be toxic (due to hypercalcemia) normally, but essential during pregnancy. 

Over 30 tissues express the vitamin D receptor and are able to respond to 1,25OH D. Adequate 25 OH D directly affects 1,25 OH D levels in pregnancy. 

Role of vitamin D in pregnancy:

• Aids in implantation
  
• Supports fetal growth through the delivery of calcium
  
• Regulates placental function and placental hormone levels
  
• Limits production of proinflammatory cytokines (which can impact preeclampsia)
  
• Involved in the maturation of fetal lungs
  
• Maintains endothelial integrity/membrane stability
  

Vitamin D Requirements (highly debated): 

IOM: 600 IU /day 

RDA: 600 IU/ day

UL: 4000 IU/ day 

Endocrine Society: 1500-200 IU/day and UL 10,000 IU 

It’s estimated that 20-85% of pregnant women are deficient in vitamin D worldwide. Women of color are at greatest risk because of the melanin – black women 6x more deficient/at risk than white women. 

Vitamin D Deficiency:

• Deficiency is even common at latitudes where year-round UVB exposure is expected to be adequate
  
• Dark skin women in northern latitudes are at higher risk because you need even more time in the sun
  
• Study of 40 healthy moms in Michigan (42 latitude) took 600 IU daily + 2 cups milk (100 IU/cup)
  
• Found that at birth 76% of mothers were deficient (>20 ng/ml) and 81% of newborns were deficient
  
• 600 IU is not enough!
  

What happens when you’re deficient? 

1. Increases odds for gestational diabetes, preeclampsia, and preterm birth
   
2. Associated with periodontal disease, postpartum depression, prolonged obstructive labor, recurrent pregnancy loss, C-section
   

*Always optimal to get levels high before pregnancy! 

• Stores of vitamin D in the infant is dependent on maternal vitamin D status.
  
• 25 OH D passes from the placenta to the fetus
  
• Maternal 1,25 OH D does NOT cross the placenta, however, the placenta can synthesize 1,25 OHD directly from 25 OHD
  
• Mother typically maintains higher vitamin D than the baby
  

Choline 

 Most women do not consume enough choline in their daily diets and supplementation is high beneficial. Most prenatal vitamins contain too little to be supportive (55mg of Choline or less) as it’s a bulky nutrient that can be difficult to formulate with. Our dose is optimally supportive and safe.

How it supports baby:

• Normal neural tube development
• Optimal brain development, including cognitive performance
• Proper DNA synthesis
• Help mitigate some of the adverse effects of prenatal stress
• Transporting Omega-3 DHA from mom
 to baby

Third Party Testing 

In addition to the forms and amounts of nutrients, we recommend seeking out a prenatal that has third-party testing and is medical grade. When a product is third-party tested, it means it undergoes independent testing by accredited laboratories to verify its purity, potency, and overall quality. 

This additional layer of scrutiny provides peace of mind, knowing that your products meet the highest standards of safety and efficacy. Third-party testing is not only important to confirm that what you would expect from the label is actually in your supplement, but also to ensure that there is nothing you would not expect.

Testing for microcontaminants and heavy metals ensures that the product is safe and of the highest quality. We recommend looking for reputable independent third-party certifications such as Clean Label Project, NSF, or USP to help verify product quality. 

Additionally, when choosing prenatal supplements, it’s crucial to scrutinize the ingredient list. Opt for products that are free of common allergens like gluten, dairy, and soy, to minimize the risk of adverse reactions. Checking the expiration date on the bottle ensures you’re not consuming a product past its prime, which could compromise its effectiveness. 

What’s more, some supplements include herbal ingredients designed to alleviate pregnancy-related ailments. While these can be beneficial, they should be used with caution. Always consult your healthcare provider before adding any herbal supplements to your routine to ensure they are safe for you and your baby. 

Remember, a well-rounded prenatal supplement should contain essential nutrients like folate, B12, and chelated minerals in their active, bioavailable forms. These nutrients are crucial for fertility and pregnancy health. For instance, an iron-free formula offers customizability and may be easier on your digestive system, as iron needs can vary among pregnant individuals. 

Finally, always keep your doctor informed about any changes to your diet or supplements. This will help them give you the best advice tailored to your specific needs, ensuring a healthy pregnancy journey.

During pregnancy you are likely experiencing a lot of unexpected (and many times uncomfortable) changes to your body. You may be going through heartburn, extreme food aversions, constipation or simply feeling puffy and bloated all over the place. (But not to worry, as these symptoms are very common and natural during pregnancy!)

However, on top of all of this, the anxiety over weight gain may be looming over your head, especially when society holds a certain unrealistic body ideal for women and there is constant pressure to quickly “snap” back in shape postpartum. Afterall, stress is the last thing we want during pregnancy, but there is an unbelievable amount of expectation that goes into carrying another human being, when all we want is to have a healthy baby.  

Thus, in today’s article, Wellspring Nutrition is going to help clear up some of the confusion surrounding gestational weight gain to hopefully make your pregnancy journey the healthiest and the most fulfilling. 

What is going on in our body? 

Gestational weight gain is a natural and healthy aspect of pregnancy as your body is supporting fetal growth and development. Some of you may be wondering why you are gaining weight rather quickly during the early phases of pregnancy when the baby is not even that big. This is due to the fact that during the first 30 weeks, maternal fat stores are increased as the body is actively storing nutrients to meet the demands of growing the placenta, a brand new organ that forms just during pregnancy to sustain the growth of the baby, and the energy needs for later in the pregnancy and lactation. During the later stages of gestation, your body will divert a lot of its nutrients to the developing fetus.  

Although total weight gain is variable for each individual, there are certain patterns that are commonly observed. In many cases, the first trimester accounts for 5 percent of the total weight gain and the remaining 95 percent is slowly gained during the last two trimesters. 

Overall, aside from the extra fat deposits, the added weight comes from the placenta, the amniotic fluid (the liquid that surrounds the fetus for protection), increase in body water, expanded blood volume, tissue development in the breasts, and uterus and mammary glands amplification. These changes to your body are driven by hormonal shifts to prepare nourishment and a home for your baby!

Why is it important to be conscious? 

We acknowledge that any topic surrounding weight, and especially discussing numbers can be extremely triggering for some. There is definitely no merit to obsessing solely over a number on a scale, when you already have a lot going on. Nevertheless, having a general idea of what a healthy pregnancy weight gain should look like is important in preventing certain pregnancy complications as well as for the long term health of you and your baby.

Insufficient gestational weight gain is linked to low birth weight and small-for-gestational-age (SGA) newborns. Babies who were born at a low birth weight are predisposed to cardiovascular and metabolic complications later in life. On the contrary, excessive gestational weight gain leads to a higher likelihood of macrosomia (infants being much larger than average) and large-for-gestational-age (LGA) newborns. These birth outcomes are associated with future obesity, diabetes and cardiovascular disease for the child. Unfortunately, for the mother, excessive weight gain is also considered to be a significant determinant for gestational diabetes and hypertension, labor complications, difficulty with breastfeeding, and even pregnancy loss. 

It has been shown that mothers with an accurate knowledge of gestational weight gain recommendation were more likely to meet those targets, indicating that having some level of awareness will lower the likelihood of the mother and the baby to have adverse long-term health outcomes.  

How much weight should I be gaining?

As mentioned earlier, there is variability in the total amount of weight gained in pregnancies among different women, and thus there is no uniform approach that is deemed appropriate for everyone. However, there are certain national standards that have been created.  

The Institute of Medicine (IOM)’s clinical recommendation range for total weight gain is categorized based on the person’s prepregnancy BMI:

Underweight (BMI of under 18.5): 28 to 40 pounds/ 12.7 to 18.1 kg

Normal Weight (BMI between 18.5 to 24.9): 25 to 35 pounds/ 11.3 to 15.8 kg

Overweight (BMI between 25 to 29.9): 15 to 25 pounds/ 6.8 to 11.3 kg 

Obese (BMI over 30): 11-20 pounds/ 4.9 to 9 kg

The BMI scale is undoubtedly not the most reliable way of determining someone’s weight category and its associated health implications, as it fails to discriminate between muscles and fatty tissues. However, it serves as a convenient ballpark estimate to figure out what you should be aiming for.    

Moreover, the recommended weight gain is higher if you are carrying twins. The recommendation is 37 to 54 pounds (16.8 kg to 24.5 kg) if you are normal weight, 31 to 50 pounds (14.1 to 22.7 kg) if you are overweight, and 25 to 42 pounds (11.3 to 19.1 kg) if you are  considered to be obese in the BMI classification. 

It is important to keep in mind that these are standards in the U.S as the IOM (now called the National Academy of Medicine) is an American non-governmental organization. Interestingly, there has not been an international consensus among what is considered to be the “appropriate” range of gestational weight gain. For instance in Japan, where low gestational weight gain is rather common, the recommendation has an upper limit of 12 kg (26.4 pounds) for underweight and normal weight women, and an individualized plan for anyone above those weight classifications. Countries like Ghana, Italy, Canada, Bulgaria, Nicaragua, and Denmark have recommendations that are similar to the U.S IOM specification. Switzerland and Brazil also have identical recommendations to those of the IOM for the underweight, normal weight and overweight category, but have an upper limit of 7 kg (15.4 pounds) for anyone in the obese classification.  Furthermore not all countries go by the pre pregnancy BMI category. Some countries in Latin America have recommendations to attain a goal BMI on the basis of gestational age.  Other countries have general guidelines that are not based on the mother’s body size or gestational age. Examples include India which has a recommendation of 10 to 12 kg (22 to 26.4 pounds) total weight gain, France which recommends an average total gain of about 12 kg (26.4 pounds) , and Myanmar which recommends an increase of 1 kg (2.2 pounds) a month from the fifth month of gestation to the end of pregnancy.   

Thus, you should keep in mind that the IOM recommendation is just one point of reference, and using your best judgment based on your health status or consulting your healthcare provider for your specific circumstance may be beneficial.     

It is important to note that for mothers in the overweight or obese category, research indicates that it may actually be beneficial to gain minimal weight or even no weight at all. For overweight and obese mothers, gaining less than the IOM’s recommendation of 15 pounds significantly reduced the risk for preeclampsia, cesarean delivery, and large for gestational age (LGA) infants.   

A key takeaway from this article should be to have a general idea of what a healthy weight gain looks like for you individually, but without dwelling too much on the number on the scale and focusing on creating a lifestyle that is healthful to you both physically and mentally. For instance, in terms of food, focusing on the nutrient density in order to nourish your baby instead of overly obsessing on calories intake would go a long way. Please feel free to check out our articles on prenatal nutrition, as they discuss crucial nutrients that are needed during pregnancy! 

Additionally, exercise during pregnancy will not only help prevent excessive weight gain but also assist with the alleviation of other pregnancy complications such as gestational diabetes and hypertension, high blood pressure, and edema. It will have a positive impact on your mental wellbeing as exercise can contribute to better sleep as well. There are certain types of exercise that pregnant women are discouraged from taking part in, so make sure to consult with your healthcare provider first.      

Looking for more support? 

Our fertility dietician Anabelle is available for one-on-one consultation and can help you address any of your concerns regarding fertility, pregnancy or hormonal imbalances like PCOS! 

References: 

1. Aoyama T, Li D, Bay JL. “Weight Gain and Nutrition during Pregnancy: An Analysis of Clinical Practice Guidelines in the Asia-Pacific Region.” Nutrients. 2022 Mar 18;14(6):1288. doi: 10.3390/nu14061288. PMID: 35334946 PMCID: PMC8949332 https://pubmed.ncbi.nlm.nih.gov/35334946/  

2. Donangelo CM, Bezerra FF. “Pregnancy: Metabolic Adaptations and Nutritional Requirements.” Encyclopedia of Food and Health, (2016): 484-490. https://doi.org/10.1016/B978-0-12-384947-2.00565-1

3. Kiel DW, Dodson EA, Artal R, Boehmer TK, Leet TL. “Gestational weight gain and pregnancy outcomes in obese women: how much is enough?” Obstet Gynecol. 2007 Oct;110(4):752-8. doi: 10.1097/01.AOG.0000278819.17190.87. PMID: 17906005 https://pubmed.ncbi.nlm.nih.gov/17906005/

4. Lain KY, Catalano PM. “Metabolic changes in pregnancy.”Clin Obstet Gynecol. 2007 Dec;50(4):938-48. doi: 10.1097/GRF.0b013e31815a5494. PMID: 17982337 https://pubmed.ncbi.nlm.nih.gov/17982337/

5. Langley-Evans SC, Pearce J, Ellis S. “Overweight, obesity and excessive weight gain in pregnancy as risk factors for adverse pregnancy outcomes: A narrative review.” J Hum Nutr Diet. 2022 Apr;35(2):250-264. doi: 10.1111/jhn.12999. Epub 2022 Mar 20. PMID: 35239212 PMCID: PMC9311414 https://pubmed.ncbi.nlm.nih.gov/35239212/

6. Scott C, Andersen CT, Valdez N, Mardones F, Nohr EA, Poston L, Loetscher KC, Abrams B. “No global consensus: a cross-sectional survey of maternal weight policies.” BMC Pregnancy Childbirth. 2014; 14: 167.Published online 2014 May 15. doi:10.1186/1471-2393-14-167 PMCID: PMC4031379 PMID: 24884985 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031379/ 

7. Shulman R, Kottke M. “Impact of maternal knowledge of recommended weight gain in pregnancy on gestational weight gain.”Am J Obstet Gynecol. 2016 Jun;214(6):754.e1-7. doi: 10.1016/j.ajog.2016.03.021. Epub 2016 Mar 21. PMID: 27012961 https://pubmed.ncbi.nlm.nih.gov/27012961/ 

8. Smith A, Colleen A, Spees C. “Wardlaw’s Contemporary Nutrition, 12th Edition.” McGraw Hill, 2022. 

9. “Weight gain during pregnancy.” https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2013/01/weight-gain-during-pregnancy#:~:text=For%20twin%20pregnancy%2C%20the%20IOM,42%20lb)%20for%20obese%20women. 

10. Zhou, M., Peng, X., Yi, H, Tang S, You H. “Determinants of excessive gestational weight gain: a systematic review and meta-analysis.” Arch Public Health. 2022 May 3;80(1):129. doi: 10.1186/s13690-022-00864-9.PMID: 35505415 PMCID: PMC9066815 https://pubmed.ncbi.nlm.nih.gov/35505415/

As a pregnant woman, you might be reading up on certain foods to consume during pregnancy to ensure that you are obtaining all the nutrients that are necessary for the healthy development of your baby. At the same time, you might also be feeling terrible about not accomplishing this goal of nourishing your baby due to the food aversion, loss of appetite, and nausea that occurs during pregnancy.  

These nausea and vomiting are commonly known as “morning sickness” even though it typically happens any time of the day. You are definitely not alone if you are going through this. It is a common pregnancy experience that approximately 70 to 80 percent of women encounter. Most women experience nausea just during their first trimester although in some cases, it could last longer. By the end of the first trimester, about 60 percent of cases are resolved. 

What causes nausea during pregnancy? 

Researchers are still not entirely sure what the exact driving force behind this physiological phenomenon is but there are a few compelling theories. One theory points to hormonal factors, specifically that of the placenta, an temporary organ that forms during pregnancy that sustains the growth of the baby. There has been a positive association between the elevated production of human chorionic gonadotropin (hCG), a hormone produced by the placenta and the severity of nausea and vomiting. This hCG may prompt the ovaries to produce more estrogen, and increased estrogen levels are linked to morning sickness symptoms. Additionally, vitamin B deficiency is another potential contributor. 

Even though there is no such thing as a fool-proof hack or an absolute preventive action, we have compiled five nutritional tips that may help alleviate your nausea during the first trimester (or really anytime of your pregnancy).

Tip #1: Vitamin B6 consumption

As being deficient in Vitamin B is considered to be one of the risk factors, consuming adequate amounts of vitamin B6 is said to be effective against the incidence of pregnancy nausea and vomiting. Data from randomized trials found an association between vitamin B6 and alleviation of morning sickness. One multivitamin trial found that women who took multivitamins containing vitamin B6 were far less likely to experience nausea and vomiting compared to the placebo group. Furthermore, the American College of Obstetricians and Gynecologists (ACOG) recommends taking a combination of vitamin B6 and doxylamine, as this has been linked to a 70 percent decrease in morning sickness. 

Although taking supplements is one way to ensure adequate vitamin B6 intake, there are foods that you can consume that are rich in this nutrient. These include fish (especially tuna and salmon), organ meats like beef liver, chickpeas, potatoes, poultry, bananas and dark leafy greens such as spinach.   

Tip #2: Magnesium consumption

Since symptoms of magnesium deficiency include nausea, vomiting, loss of appetite, and fatigue, sufficient magnesium intake may ease your morning sickness symptoms. Magnesium deficiency is common in the United States as the National Health and Nutrition Examination Survey (NHANES) of 2013–2016 found that 48 percent of Americans do not consume adequate amounts of magnesium. Magnesium plays an important role in protein synthesis, functioning of muscles and nerves, and the regulation of blood sugar and blood pressure. Other than potentially alleviating nausea, it is a crucial nutrient during pregnancy as it is shown to reduce pregnancy complications like leg cramps, preeclampsia, gestational diabetes, and hypertension.   

Some magnesium rich foods include pumpkin seeds, chia seeds, almonds, green leafy vegetables, cashews, peanuts, and avocados.  

Tip #3: Ginger consumption

There has not been much concrete scientific evidence on the viability or the potential harms of many herbal remedies for pregnancy complications. However, ginger has shown clinical significance in terms of management of nausea and vomiting, without much notable side effects and adverse outcomes for the fetus. In a study(randomized trial) that compared a group that took ginger supplements to the placebo group, the ginger group experienced fewer morning sickness symptoms. 

Ginger could be in the form of capsules (supplements), ginger tea from freshly grated ginger, or crystalized ginger. For best results you should stick to products that have enough actual ginger.      

Tip #4: Probiotics consumption

The “good bacteria” in our body is referred to as probiotics. Pregnancy leads to different types of hormonal changes including the increase in estrogen and progesterone levels. These hormonal changes have an impact on the gut microbiome which can contribute to digestive system-related discomfort like nausea, vomiting, upset-stomach, and constipation. Researchers have found that probiotic supplementation during pregnancy has led to an improved gastrointestinal functioning and significantly reduced nausea and vomiting. 

Common foods that probiotics are found in include yogurt, kimchi, miso, kefir, sauerkraut, natto and tempeh. Taking supplements is another option as well- the supplement that was used in the above research mainly consisted of a strain of a beneficial bacteria called Lactobacillus, and had 10 billion live cultures.  

Tip #5: Small meals throughout the day

Instead of having 2 to 3 big meals in a day, eating small frequent meals or snacks throughout the day is recommended, along with drinking fluids in between these meals.  

Morning sickness can actually get exacerbated when you have an empty stomach, so having some food in your system can ease the symptoms. Thus, neither being too hungry nor being overly full is the key.   

Having a low blood sugar level from not eating, or vomiting may lead to a vicious cycle of nauseousness, so maintaining a stable blood sugar throughout the day by having these small regular meals may mitigate the nausea triggers.  

Make sure that the foods that you are consuming are protein-rich. Protein stabilizes your blood sugar levels and a study has found that eating a protein-dominated meal led to a reduction in nauseousness compared to a meal with a different macronutrient distribution. Going with bland foods and steering away from spicy and fatty foods can make eating easier as well.   

Extra Tip: Don’t be too hard on yourself! 

Stress can make your morning sickness worse. We understand how frustrating it is to feel nauseous when all you want to do is to consume nutrient-dense food for your growing baby. It is okay if you are not able to follow the “perfect” prenatal meal plan during this time. When you are going through this state in pregnancy, if you are able to eat something…anythingーeven if it is just a piece of cracker, or a small bite of toast, you should think of it as a win! Your body is doing miracles right now and you should feel comfortable to trust the process. It is not only a temporary occurrence (91 percent of cases of nausea and vomiting are resolved by 20 weeks of gestation), but also, your baby has the ability to delve deep into your reserves to draw nutrition from you in the meantime. Hang in there!     

If you feel that the nausea and vomiting is too severe, you may have a condition called hyperemesis gravidarum. It is a separate entity from the standard nausea and vomiting that gets experienced during pregnancy, and you should speak with your healthcare provider immediately if you believe that you might have this.  

Looking for more support?

Our fertility dietician Anabelle is available for one-on-one consultation and can help you address any of your concerns regarding fertility, pregnancy or hormonal imbalances like PCOS! 

Schedule your appointment today here: https://p.bttr.to/3FdLY5q 

Reference: 

1. “Ginger for morning sickness.” https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.ginger-for-morning-sickness.tn9125

2. “How can I tell if I have low magnesium?” https://www.medicalnewstoday.com/articles/322191

3. Lee NM, Saha S. “Nausea and Vomiting of Pregnancy.”Gastroenterol Clin North Am. 2011 Jun; 40(2): 309–vii. doi: 10.1016/j.gtc.2011.03.009 PMID: 21601782 PMCID: PMC3676933 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676933/

4. “Magnesium.” https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 

5. “Morning Sickness.” https://www.brighamandwomens.org/obgyn/brigham-obgyn-group/patient-education/morning-sickness#:~:text=Being%20pregnant%20causes%20changes%20in,start%2C%20or%20make%20it%20worse.

6. Niebyl JR. “Nausea and Vomiting in Pregnancy.” N Engl J Med 2010; 363:1544-1550 DOI: 10.1056/NEJMcp1003896 https://www.nejm.org/doi/full/10.1056/nejmcp1003896

7. “Probiotics improve nausea and vomiting in pregnancy, according to new study.” https://health.ucdavis.edu/news/headlines/probiotics-improve-nausea-and-vomiting-in-pregnancy-according-to-new-study/2021/12

8. “Vitamin B6.” https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/#:~:text=The%20richest%20sources%20of%20vitamin,fruit%20(other%20than%20citrus).

9. Zarean E, Tarjan A. “Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial.”Adv Biomed Res. 2017 Aug 31:6:109. doi: 10.4103/2277-9175.213879. PMID: 28904937 PMCID: PMC5590399 https://pubmed.ncbi.nlm.nih.gov/28904937/