Diet to Enhance Fertility in Women – What to Eat, What to Avoid

Deciding to have a baby is an exciting time, but when pregnancy doesn’t happen right away, it can be stressful, disappointing, and lead women down a path of medical interventions. While we can’t control some fertility factors, we can control what we eat to boost fertility and pregnancy outcomes significantly.

Sometimes women turn to nutrition as a last resort on their fertility journey when other measures have been unsuccessful. However, we’d argue that nutrition should be a first resort. Dedicating 3 to 6 months to optimizing health with a personalized fertility diet before trying to conceive supports metabolic health, egg quality, and healthy menstrual cycles.

Food is a profoundly foundational tool for increasing fertility!

Up to 20 to 30% of couples globally experience infertility (inability to conceive in 12 months), so focusing on nutrition sooner than later makes sense. In about half of these cases, male factors explain infertility, so as we discuss a fertility diet for women today, have your partner join you in these changes. (1)

Keep reading to learn how to increase fertility. We’ll cover:

• Fertility foods to make the foundation of your diet
• Foods to avoid for fertility
• Weight and fertility
• Gut health and fertility
• Supplements as fertility boosters

Let’s jump into this critical and empowering topic!

Fertility Foods to Feast On

Part of the journey to motherhood is letting go of control and trusting the process. Yet, modifying what you can control is one of the best ways to increase fertility and create the optimal conditions for your body to do what it knows how to do.

Nutrition impacts the uterine lining, egg development, ovulation, and reproductive hormone levels. Fertility-boosting foods can increase your chances for getting pregnant and having a healthy pregnancy. Nutrition also supports IVF (in-vitro fertilization) outcomes; omega-3s, whole grains, and vegetables are supportive. (2)

Nutrient-Rich Foods 

When considering how to increase fertility in women, focus on whole, nutrient-rich foods that are unprocessed or minimally processed. Eating close to nature provides more vitamins, minerals, essential fats, and phytonutrients (plant compounds) required for fertility.

Research points to a Mediterranean-style diet with abundant plant foods as a helpful approach for meeting the nutrient needs for preconception and pregnancy. (1)

Let’s walk through these categories.

Folate-Rich Foods like Leafy Greens, Beans, and Cereals

Folate is essential for DNA replication and cell division, and ensuring enough protein in the diet helps reduce the risk of neural tube defects and other developmental issues. Natural folate (from food and quality supplements) is preferred over synthetic folic acid. (3)

Include folate-rich foods daily:

• Dark leafy green veggies (kale, collards, spinach, arugula, etc.)
• Beans and lentils
• Avocados
• Asparagus
• Eggs
• Beets
• Oranges and grapefruit
• Broccoli and brussels sprouts

Antioxidant-Rich Foods like Berries, Oranges, and Carrots

Antioxidants protect cells from free radical damage, and your developing eggs are the largest and most vulnerable cells. A diet to increase ovulation and egg quality includes lots of antioxidants from colorful plant foods:

• Berries – blueberries, blackberries, raspberries, currents, cranberries
• Citrus fruits – oranges, lemons, limes
• Other fruits – pomegranates, plums, cherries, apples, etc.
• Carrots – all colors
• Cruciferous veggies – kale, broccoli, cabbage
• Artichokes
• Legumes
• Nuts and seeds
• Green tea
• Dark chocolate
• Herbs and spices

Healthy Fats

Fats make up cell membranes (including egg cells) and help manage inflammation in the body. You don’t want to follow a low-fat diet during your preconception window, but you do want to pay attention to the type and quality of fats you choose.

Omega-3 Fatty Acids – Fish, Flaxseeds, and Walnuts

Omega-3 fats are essential for increasing fertility and the most abundant source is fish. Avoid the large fish (to decrease mercury exposure) and choose smaller cold-water fish like:

• Salmon
• Cod
• Sardines
• Anchovies
• Mackerel

Plant-sources of omega-3s include:

• Flaxseeds
• Hemp seeds
• Chia seeds
• Walnuts

Monounsaturated Fats – Avocados and Olive Oil

Monounsaturated fats (MUFAs) are a staple in the Mediterranean diet and some of the best foods for fertility. All foods contain a mix of fats, but some of the best sources of MUFAs include:

• Olives
• Olive oil
• Avocados
• Avocado oil
• Macadamia nuts
• Peanuts
• Nuts – almonds, cashews, pecans, hazelnuts
• Seeds – sesame, sunflower

Lean Proteins

Protein is an essential macronutrient that should be included with meals and snacks. It helps build body structure, makes hormones and neurotransmitters, and supports metabolic health. When you are pregnant, it helps build your baby and keeps nausea at bay.

Chicken, Fish, Tofu, Legumes

When it comes to protein, choose quality:

• Chicken and poultry – organic and pasture-raised as possible
• Fish – low mercury, wild options as listed above
• Soy – Tofu, tempeh, and edamame
• Legumes – black beans, chickpeas, lentils, peas, etc.
• Eggs – pastured as possible
• Dairy products – cottage cheese, cheese, yogurt – organic and grass-fed as possible

Whole Grains  

Most grains in the American diet are refined to remove the outer portions that contain fiber, minerals, and other nutrients. On the other hand, whole grains refer to grains in their unprocessed state and are considered fertility foods for women.

Quinoa, Brown Rice, and Whole Wheat Bread

Examples of whole grains include:

• Quinoa
• Oats
• Brown rice
• Wild rice
• Buckwheat
• Amaranth
• Millet
• Barley
• Farro
• Teff

You can cook these grains in water just as you would rice. Soaking them beforehand increases digestibility and decreases cooking time. Limiting refined fours is helpful; when you choose bread, look for sprouted options or 100% whole wheat. Choosing organic wheat decreases exposure to herbicides like glyphosate. Many alternative breads contain almond flour, cassava flour, and other nutrient-rich foods.

Note – While breakfast cereals and other quick foods made with flour aren’t our first choice, it is perfectly fine, and in many situations actually advantageous to consume these healthier processed foods.  When choosing a convenience food made with flour look for those made with whole grains, low in added sugars (<3g per serving) and low in trans and saturated fats.  Once in a while a treat like cookies, pasta or a snack bar is fine, regardless of the ingredients. No food is ever completely off limits if it brings you pleasure!  In fact, enjoying your favorite foods occasionally will help lower your stress hormones and put you in the proper hormonal milieu for baby making!

Foods to Avoid for Fertility

As you focus on foods for fertility, these foods will naturally displace some of the less nutrient-dense options. Still, there are some foods you’ll want to minimize or eliminate as you prepare your body for pregnancy.

High-Sugar Foods and Drinks

Food manufacturers add sugar to foods and beverages as a preservative, taste enhancer, and to keep you coming back for more. The average American far exceeds the daily recommended limits for sugar (6 teaspoons per day.) Not only do added sugars negatively affect metabolism, increase inflammation, and contribute to weight gain, but they displace important nutrients that we need from the diet.

It’s no surprise that added sugars negatively impact fertility. (4)

To decrease sugar consumption, avoid the obvious offenders like soda and candy. Also, read labels. Sugar hides in unsuspecting places like peanut butter, salad dressings, and tomato sauce.

Does this mean you have to fear sugar and “eat clean?” Please don’t.  Some sugar in the diet is fine and as stated above, can actually support your fertility diet.  It seems that moderation is more beneficial for sustaining a healthy dietary pattern than an all-or-nothing approach.

Processed Foods

Avoiding processed foods in favor of whole foods is a surefire way to decrease added sugar, refined carbs, chemicals, and additives in your diet. Food processing strips nutrients from whole foods, so you’re left with high calories, but not the vitamins, minerals, essential fats, and plant compounds that your body – and reproductive system – requires.

Pro tip: Instead of focusing on what you can’t eat, focus on the foods for fertility listed above and add them to your diet.

Again, not all processed foods are bad (ie. Protein powder and tofu have been shown to benefit fertility and they are technically processed foods).  And even the ultra processed packaged convenience foods have a place in a diet that’s mostly based around real, whole foods. It’s what you do most of the time that matters.

Excessive Caffeine and Alcohol Consumption

Where we do draw the line with absolutes is with excessive caffeine and alcohol. Both can disrupt the hormonal balance required for a healthy menstrual cycle and fertility. Caffeine can increase cortisol, a stress hormone, and impact blood sugar balance. Alcohol interferes with estrogen metabolism and can contribute to poor sleep and PMS. As you prepare your body for pregnancy, keep these substances in check or take a break from them.

Trans Fats

Trans fats are very rare in nature, and found primarily in industrial food products, including processed foods, deep-fried foods, and industrial oils. Be sure to check labels and avoid anything with “hydrogenated” or “partially hydrogenated” fats in the ingredient list. “Mono- and diglycerides” can also mean trans fats.

Weight and Fertility

Research suggests a connection between body weight and fertility. Both women who are underweight and overweight may have more challenges with becoming pregnant. (5) It’s tricky territory because we know that categorically weight doesn’t equate to health. Although we do know that excess weight coupled with poor metabolic health does have poor outcomes for general health and especially for fertility.  The science is still emerging but it seems there is a connection between metabolic health, gut microbes, hormones and the health of the reproductive tract. Markers for metabolic health, such as fasting blood sugar, insulin, hemoglobin A1C, blood pressure, waist-to-height ratio, LDL and triglycerides can help us determine if your weight is serving your fertility goals.

The best time to optimize weight and metabolic health is before trying to conceive; this type of work is a natural way to increase fertility.

Gut Health and Fertility

The gut microbiome includes the trillions of microorganisms that inhabit the digestive tract, influencing everything from weight and metabolism to fertility. A healthy gut starts with a nutritious diet, and the diet for fertility we’ve been discussing here contains fiber, polyphenol, and plant-food rich, making it the perfect foundation for a healthy microbiome.

Significance of a Healthy Microbiome

A healthy microbiome is about more than fertility; it shapes your baby’s microbiome and influences their development and health later in life. For the scope of this article it’s important to know that your nutrient status and weight both impact your gut microbes and in turn, your microbes relay necessary signals to your reproductive organs and hormones which direct fertility. It’s a key concept to keep in mind we’ll cover in future articles in more detail. 

Fertility Supplements

Many women of childbearing age are deficient in critical nutrients for fertility and pregnancy, such as vitamin D, choline, iodine, and folate. (4) A high quality prenatal multivitamin and mineral supplement is recommended to improve nutrient levels and optimize fertility. Begin taking your prenatal at least 3 to 6 months before trying to conceive, if possible.

Should I Take a Fertility Supplement?

In addition to a prenatal supplement, other supplements to increase fertility may include:

• Omega-3s
• Probiotics
• Magnesium
• Choline
• Vitamin D
• Coenzyme Q10
• DHEA
• Myo-inositol
• NAC
• Vitamin C
• Melatonin
• Vitex

Your Lizzy Swick Nutritionist will design a personalized supplement protocol to enhance your nutrition plan and target specific concerns such as metabolic health, egg quality, and hormone balance.

Pros and Cons of Fertility Supplements

The downside to supplements is poor regulation, which leads to low-quality supplements on the market (often with large advertising budgets.) We only recommend vetted, top-quality, practitioner-brand supplements that we’ve seen results with clients. Additionally, there are some supplements you can take while trying to conceive but need to discontinue in pregnancy, and we can help with that, too.

When it comes to natural fertility boosters, nutrition is a powerful medicine. It’s not a quick fix and does take some time and dedication to dial in, but it’s worth the effort for your health and that of your future children. Plus, you don’t have to figure it out alone; Lizzy Swick Nutrition is here for support.

*Please note. This information is for educational purposes only and does not substitute for personalized nutrition or medical advice, diagnosis, or treatment.

 

References

1. Łakoma, K., Kukharuk, O., & Śliż, D. (2023). The Influence of Metabolic Factors and Diet on Fertility. Nutrients, 15(5), 1180.
2. Budani, M. C., & Tiboni, G. M. (2023). Nutrition, female fertility and in vitro fertilization outcomes. Reproductive toxicology (Elmsford, N.Y.), 118, 108370.
3. Wang, X., Yu, J., & Wang, J. (2023). Neural Tube Defects and Folate Deficiency: Is DNA Repair Defective?. International journal of molecular sciences, 24(3), 2220.
4. Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in nutrition (Bethesda, Md.), 12(6), 2372–2386.
5. Hoek, A., Wang, Z., van Oers, A. M., Groen, H., & Cantineau, A. E. P. (2022). Effects of preconception weight loss after lifestyle intervention on fertility outcomes and pregnancy complications. Fertility and sterility, 118(3), 456–462.