Which Type of Anti-Inflammatory Diet is Right for You?

Sometimes fertility clinics will recommend that you follow a diet that is intended to reduce inflammation in the body, but unless they give you specifics, you can go down a rabbit hole trying to decide which one will produce the desired result but also suit your needs. 

If your doctor recommends you try this approach, ask a few more questions to understand their wishes.  Be sure to understand the intended goals and desired effect, which leads to improved decision-making and an increased chance of sticking to the plan.  

You might only have 30 or so days to prepare for the next cycle or procedure, so rapid intervention might be the goal.  You might have three months and a doctor who wants you to focus on getting five to eight servings of fresh fruit and vegetables each day.  To achieve the desired outcome you should aim to clarify as much detail as you can and make a master list of goals.  

If a certain amount of weight loss is desired, make a note of it. Find other ways to monitor a reduction of inflammatory symptoms such as changes in your physical body like joint pain, skin rash or headaches.  Fill out a toxicity or inflammation questionnaire before you begin and keep your store.  Take the test again after each month of dietary changes and track your progress. 

Here’s a quick exploration of the most common diets for reducing inflammation.  

Keto

Some fertility clinics recommend the keto diet because of the short yet intense time frame.  The restriction of the keto diet is intense but can yield rapid results that can be very beneficial to ART parameters. 

The basic keto principles are:

• A drastic reduction in carbohydrate consumption, including fruits and vegetables

• Immense increase in fat-based foods, both saturated and unsaturated 

• Moderate amounts of protein 

Emphasis is placed on rapid weight loss and decreased inflammation as a result.  Complete elimination of carbohydrates like processed grains, whole grains, sugar, alcohol, fruit, etc. creates a strong and immediate physical reaction.  

If your concern is weight loss, Insulin Resistance, or PCOS then consider a keto diet before your next cycle.  CNY has a good amount of information on their websites regarding the keto diet for fertility and delivers some insight as to why they recommend it.  The website www.DietDoctor.com is also recommended and influenced by Reproductive Endocrinologists.  

The Whole 30 

This diet is focused on the elimination of processed foods, and common addictive foods like sugar, alcohol, and caffeine.  The removal of potential food sensitivities and common inflammatory foods such as gluten, dairy, legumes, and certain grains while Emphasizing nutrient-dense whole foods like fruits, vegetables, lean proteins, and healthy fats. The Whole 30 also promotes a balanced microbiome through nutritional and probiotic foods. 

The Whole 30 is designed to be strict for 30 days to cause a metabolic shift, at which time many people go back to their previous habits.  For fertility purposes, it’s best to maintain the Whole 30 routine for up to 90 days. 

This diet is a good choice for holistic-minded people, those who need to steer away from convenience and processed foods, and those who have more time for cooking. This diet emphasizes plant foods as well as lean proteins, it is good for those who want a balanced diet approach.

The Auto-Immune Protocol or AIP 

AIP diets are focused on immune system regulation and the inflammation related to it.  This is recommended for those with an AI diagnosis, family history, recurring implantation failure or recurrent pregnancy loss.  The diet is strict but has a big impact on improving immune function and overall health.  

The basic key principles are:  

• Reduced inflammation by removing potential inflammatory foods, such as all grains, eggs, dairy, processed foods, and nightshade vegetables.  

• Gut health improvement to reduce intestinal permeability, also known as leaky gut syndrome contributes to more AI reactions and continuous inflammation. 

• Identification of trigger foods allows individuals to better understand their unique dietary needs.

• Emphasizes consuming nutrient-dense foods like fruits, vegetables, fish, organ meats, and healthy fats.  

• Symptom management for autoimmune conditions like joint pain, inflammation, gastrointestinal distress, skin issues, and other related symptoms.

The AIP diet can have a quick reduction in symptoms but immune system and gut healing takes a long time to achieve.   Profound and lasting results can take time and long-term restrictions can cause emotional distress.  This diet is very beneficial but be conscientious about prolonged restrictions and social engagements, etc.  Some people find their diet becomes more strict over time and food insecurity can cause feelings of isolation and anxiety.  

The Mediterranean Diet

The Mediterranean diet is focused on traditional wisdom and cultural eating habits known to a region of the globe with long life and good health. The key principles include eating lean proteins with an emphasis on fish and shellfish, consuming a majority of fresh fruits and vegetables every day, regularly eating beans and legumes, the inclusion of healthy fats like olive oil, nuts and seeds, and limited amounts of dairy and grain products.  

TMD is the least restrictive of any of these and is a well-balanced and long-term approach to eating.  It does not focus on a particular goal rather it’s a philosophy of seasonal balanced eating.  It is simple to implement in a home with multiple people, generations, or food preferences. 

The benefits of TMD take longer and don’t necessarily produce rapid weight loss or immediate changes.  Since the restrictions are less the results are slower and more moderate. 

Finally, no matter which option you choose, consider this as part of a Holistic approach to wellness, not only the specific foods being consumed but also lifestyle factors such as stress management, sleep, and physical activity.  Other than keto, all the other diets mentioned emphasize traditional eating values and experiences such as seasonal eating, cooking methods, and taking time to eat whole foods.  Keto has one main focus, strict reduction of carbohydrates for rapid weight loss and changes. 

Even if you choose the keto route, pay attention to eating the vegetables you are allowed to have.  

It is important to note that individual experiences may vary, and consulting with a healthcare professional or nutritionist can be beneficial to getting off to a good start.  Keeping a dietary journal might help you track your progress or stay on track, and remind you to make the best choice you can each day and forgive yourself when things go awry.