Structured nutrition is a pivotal ingredient to falling pregnant.

Evidence-based nutritional support to improve your chances of successfully conceiving ➡️

If you’re in the pre-conception or planning stage and want to optimize all the angles to fall pregnant, one of the key ingredients to make this happen is evidence-based nutrition – specifically tailored to optimize your fertility outcomes.

Working alongside leading obstetricians, gynecologists, endocrinologists, GP’s, and other Early life nutrition experts, Kat Ridout assists mums and dads-to-be, to improve their nutrition and boost their fertility chances.

Kat helps numerous women and couples daily, to have the heathiest pregnancy journey possible, providing individually tailored nutrition support and expertise throughout the preconception, pregnancy, and postpartum periods. If you want to optimize your egg and sperm quality, boost your egg count, balance your fertility hormones or prepare your uterine line and body for successful conception, Kat can assist you.

Nutrition expertise that’s backed by trustworthy and robust evidence-based research ➡️

The nutritional support Katrina provides for her clients is based on the most up-to-date evidence based clinical research. Not only does Kat provide trustworthy advice, but she also provides fertility meal plans, fertility recipes, nutrition education and practical strategies to seriously boost your chances of successfully conceiving and having
a healthy pregnancy and baby.

If you are underweight OR have an underlying health issue that may be impacting your fertility such as PCOS, endometriosis, adenomyosis, MTHFR genetic mutation, or an autoimmune condition such as Coeliac or Crohn’s disease, Katrina can help you, to manage your symptoms and prime your body, eggs and sperm for conception – really improving your chances of falling pregnant naturally or via IVF.

The fertility solution that’s tailored for you ➡️

Kat recognises that everyone is different, with unique bodies shaped by unique diets, medical histories, genetics, lifestyles, and preferences. That is why she provides individualised expertise, and tailors her nutrition advice to suit your needs and improve your fertility and chances of conceiving.

Kat has over fifteen years of experience working in private practice and high-level research in the field of fertility, pregnancy, and early life nutrition. Kat has a specialised focus in helping women and couples to successfully conceive and reduce their risk of miscarriage, and experience in managing health conditions such as PCOS, endometriosis, diabetes, IBD, disordered eating, autoimmune conditions and other rare genetic conditions, egg and sperm quality plus quantity, thin uterine lining, and recurrent miscarriage.

To really improve your chances of successfully conceiving, there are several key fertility boosting foods and nutrients to include in your diet. Consuming the right foods and supplements at the right time can significantly boost your chances of conceiving and having a healthy pregnancy and baby. This, of course, differs from person to person, so Katrina is here to help you on your own right path.

To find out more about fertility nutrition support options, it’s best to book an appointment with Kat, by filling out the
form on this page or contacting us by clicking here 🙋

Frequently Asked Questions

What is the best fertility diet?

A healthy and balanced diet that includes whole, minimally processed foods, plant-based foods, healthy fats, lean protein, iron-rich foods, and low-glycemic index foods may improve fertility in both men and women. Avoiding trans fats, high levels of caffeine, alcohol, and smoking is also important. Working with a healthcare provider or registered dietitian can help develop a personalised nutrition plan.

A healthy and balanced diet that includes fruits and vegetables, whole grains, lean protein, healthy fats, iron-rich foods, and low-glycemic index foods may improve fertility in both men and women by reducing inflammation, improving hormone balance, and supporting healthy egg and sperm production. It’s important to consume a variety of nutrient-dense foods, rather than focusing on specific “fertility foods”. Working with a healthcare provider or registered dietitian to develop a personalised nutrition plan may be beneficial for individuals struggling with fertility.

Folate (or folic acid) is essential for fertility as it supports DNA synthesis and cell division, crucial for the development of healthy eggs and sperm. Adequate folate levels help regulate hormones, promote regular ovulation, and prevent neural tube defects in early pregnancy. It also contributes to sperm health and may reduce the risk of miscarriage. While folate can be obtained from leafy greens, legumes, and fortified cereals, supplementation is often recommended for women trying to conceive to ensure optimal levels. Consulting with a healthcare provider such as Kat Ridout can help determine the appropriate dosage to support reproductive health.

Obesity can significantly impact female fertility by causing hormonal imbalances, reduced egg quality, a reduced response to fertility treatments, an increased risk of pregnancy complications, and decreased fertility potential. Losing weight through a healthy diet and regular exercise may help improve fertility in obese women. Working with a healthcare provider or registered dietitian to develop a personalised weight loss and nutrition plan may be beneficial.

Yes, there is a significant connection between gut health and fertility. A healthy gut microbiome plays a crucial role in regulating hormones, reducing inflammation, and improving nutrient absorption, all of which are essential for reproductive health. An imbalance in gut bacteria can lead to systemic inflammation and hormone disruptions that may affect menstrual cycles and ovulation in women, and sperm quality in men. Additionally, a well-functioning gut supports the efficient metabolism of nutrients that are vital for reproductive processes. Including probiotic and prebiotic-rich foods in the diet, such as yoghurt, kefir, and fibre-rich vegetables, can help maintain a healthy gut microbiome and thereby support overall fertility.

Yes, certain foods should be avoided or limited when trying to conceive to support optimal fertility and reproductive health:

Saturated Fats: Found in many processed and fried foods, saturated fats can disrupt hormone levels and negatively impact fertility. Opt for healthier fats, such as those found in avocados, nuts, and olive oil.

Excessive Sugar: High sugar intake can lead to insulin resistance and hormonal imbalances, affecting ovulation and sperm health. Limit sugary snacks and beverages, and focus on whole, unprocessed foods.

High-Mercury Fish: Fish such as sharks, swordfish, and king mackerel contain high levels of mercury, which can affect foetal development and overall fertility. Opt for lower-mercury options like salmon, sardines, and trout.

Excessive Caffeine: High caffeine consumption can negatively impact fertility by affecting hormone levels and ovulation. Limit intake to 200-300 mg per day, roughly equivalent to 1-2 cups of coffee.

Alcohol: Excessive alcohol consumption can interfere with hormone balance, ovulation, and sperm quality. It is advisable to reduce or eliminate alcohol intake when trying to conceive.

Processed Meats: Linked to reduced sperm quality and potential negative effects on overall fertility, it’s best to limit processed meats such as bacon, sausages, and deli meats.

Artificial Sweeteners: Some studies suggest that artificial sweeteners may affect hormone levels and fertility, so consider reducing their use and opting for natural sweeteners in moderation.

Focusing on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help support fertility and overall health.