The Fertility Diet: What to Eat to Boost Your Chances of Conceiving

Are you trying to conceive and looking for the best fertility diet to help you do so? You may have heard of friends who ate certain foods and were able to get pregnant quickly, making you wonder if eating particular foods could really increase your chances of getting pregnant. Certain foods—from nutrient-dense superfoods like salmon and eggs to everyday staples like lentils and leafy greens—can help support reproductive health in both men and women. In this blog post, we'll explore the power of a healthy diet to boost fertility, and which foods can best help your chances of conception.

Learn more about services at CentreSpringMD: Fertility Support 

Basics of a fertility diet

There is undoubtedly a significant link between diet and fertility. Even though many questions about the best fertility diet remain unanswered, research shows that

The Standard American diet, with its high calorie foods, processed meats, and refined carbohydrates is not good for fertility in men or women. 

A Westernized diet that’s high in processed foods, simple carbohydrates, and low in fruits and vegetables can cause hormonal imbalance and ovulatory dysfunction, leading to difficulty conceiving (1). 

Eating a nutritious diet with foods rich in antioxidants, lean proteins, whole grains, healthy fats, and pastured dairy products support optimal reproductive health.

Fertility foods can also help balance reproductive hormones, help you get to a healthy weight, and ensure that you’re getting all the necessary vitamins and minerals to support a healthy pregnancy.

Related: The Integrative Medicine Guide to Infertility

Fruits & vegetables

Fruits and vegetables promote fertility by providing essential vitamins and minerals and antioxidants which help to support hormonal balance, regular ovulation, and semen quality. Going organic and non-GMO can provide additional protection against pesticide exposure which can interfere with fertility.

Fruits and vegetables are nutrient-rich sources of antioxidants, fiber, B vitamins including folate (folic acid) and B6, all of which are supportive of an optimal environment to conceive.

In fact, men and women who consume 3 or more servings of fruits and vegetables per day were more likely to have better fertility health than those who consumed less (2). 

The best fruits and vegetables for fertility include leafy greens (like spinach, kale, arugula), cruciferous veggies (like broccoli, cauliflower, Brussels sprouts) and root vegetables like beets. Fruits such as melon, pineapple, all types of berries, and citrus.

Read more: How Do I Know If I'm Fertile? 

Complex carbs & whole grain

To support fertility, aim for more complex carbohydrates instead of "simple" (more processed) carbs. Simple carbohydrates are low in fiber and quickly spike blood sugar, which then causes a flood of insulin into the bloodstream. Prolonged high insulin levels can impede ovulation, known as ovulatory infertility. This is of special concern for those who have PCOS, or polycystic ovarian syndrome (3). 

Complex carbohydrates contain more fiber which makes them digest more slowly and cause a more gradual rise in blood sugar. Think foods like quinoa, barley, sweet potatoes, and other whole grains to improve fertility.

These also tend to be more nutrient-dense with vitamin E, beta-carotene, and other phytonutrients.

Low carb and keto diets do not appear to result in improved fertility in most people, but may improve fertility in individuals who are overweight or obese (4). Keep in mind, however, that adequate carbohydrates are necessary for hypothalamus, pituitary, ovarian, and adrenal health, especially in women.

Healthy fats

Fats are essential for egg quality, hormone balance, circulation, and regulation of inflammation. Omega-3 fatty acids—found in fish, flaxseed and walnuts—are especially important to include in your diet if you’re trying to get pregnant for both men and women. Omega-3s are abundant in the membranes of sperm cells, helping maintain flexibility and performance (5). 

Choline, found in highest quantities in healthy fats like egg yolks, is one little-known fertility nutrient necessary for placental development and the delivery of DHA to a growing baby (6). 

Aim to include good sources of unsaturated fats (like olive oil, nuts, avocados, and coconut) as well as small amounts of saturated fat from grass-fed animal products, eggs, and dairy. Avoid trans-fats completely.

Experience the difference: Why You Should See A Functional OB/GYN