All You Need to Know About Fertility Diet – What to Consume When Trying to Get Pregnant

fertility diet

Are you facing trouble in getting pregnant? If yes, then why not try a fertility diet. A satisfactory hormonal function is important for successful ovulation. A poor diet can affect your hormones, which in turn can cause ovulatory issues. Fortunately, following a proper diet and consuming certain foods can actually enhance fertility. Here is an article with all you need to know about the fertility diet. 

Consuming certain foods while avoiding others can help you enhance your ovulatory function (Source). Now you must be thinking, what is a fertility diet? What foods should be included in a fertility diet plan? Or What are the best fertility foods when trying to get pregnant? Continue reading the article to find out the answers to all your questions. 

What is Fertility Diet?

A fertility diet is a specific diet that is designed with the intent to help someone getting pregnant by making some changes in the diet as well as activity. These changes include consuming foods like full-fat dairy and plant-protein products. 

Diets rich in unsaturated fats, vegetables, and whole grains are related to enhancing fertility in both men and women. On the other hand, caffeine, alcohol, sugars, and saturated fats are related to poor fertility results in both men and women (Source). Although there is no specific evidence that the fertility diet will surely help you to conceive, it definitely increases the chances of getting pregnant. 

The fertility diet includes recommendations for women who are trying to increase their chances of pregnancy. It includes avoiding high-fiber foods, trans fat, and consuming more vegetarian foods.  

How the Fertility Diet Works

Certain diet and exercise changes in women can help them increase their chances of pregnancy. The changes force on switching from certain foods that might impact conception to foods that can help in conception. Below mentioned are some changes to include.

  • Say no to trans fats as they have adverse health effects.
  • Include more unsaturated vegetable oils like canola oil and olive oils in your diet. 
  • Opt for whole grains, wheat berries, and other rich sources of carbohydrates that have slower and lower effects on insulin and blood sugar. Avoid refined carbohydrates as they boost the insulin and blood sugar levels quickly. 
  • Consume more vegetable protein and less animal protein. 
  • Include milk fat in your everyday diet. You can consume a glass of whole milk or full-fat yogurt. 
  • Get plenty of iron-rich foods. Consume fruits, beans, and vegetables to get sufficient iron. However, do not consume red meat for iron. 
  • Aim for managing a healthy weight. In case you are overweight, losing weight between 5 to 10% can help you start ovulation. 
  • Do not consume sugary sodas and other sugars. Instead, drink water and stay hydrated.
  • Follow a daily exercise plan. In case you are already exercising, work out harder. Make sure not to overdo exercise if you are already thin. 
  • If you smoke, then try to quit it. Various research presents evidence that smoking has a remarkable adverse impact on fertility (Source). 

To succinctly describe, you should include vegetable protein, vegetable oils, whole grains, iron-rich fruits, and whole milk in your fertility diet. Moreover, you should avoid trans fat, animal protein, and sugar-sweetened beverages. Following a proper fertility diet is one of the best ways to increase fertility. 

Pro Tip – If it is a must, then drink coffee and tea in moderation. 

Best Fertility Foods to Include in Your Fertility Diet

Now the question is, what are the best fertility foods when trying to get pregnant? Or How to boost fertility? We have rounded up a list of the best fertility foods that are a must in your fertility diet. These foods are best for people who wish to optimize their diet for the purpose of fertility.

Unsalted and roasted sunflower seeds are a rich source of vitamin E. It is an essential nutrient to boost sperm motility and sperm count in some people. Moreover, sunflower seeds are also loaded with selenium and folate, which are essential for both female and male fertility.

Sunflower Seeds

These seeds are a rich source of omega-6 fatty acids and also contain omega-3 fatty acids, which makes them a perfect fertility food. 

Sunflower seeds are an amazing snack, but you can also include them in your favorite dishes. Sprinkle sunflower seeds on your meals, salads, and you can also use them in a trail mix. Moreover, you can use sunflower seed butter instead of peanut butter to add a little extra flavor and nutrition to your smoothie. 

Mature Cheese

Mature cheese such as parmesan manchego and cheddar is perfect for adding to the fertility diet. It is rich in polyamines, which are proteins present in animal and plant products. They also occur naturally in humans. 

Various studies present evidence that polyamines play an essential role in our reproductive system. It is rich in polyamine putrescine, which plays an essential role in our sperm health. Moreover, putrescine is also believed to enhance egg health. 

You can sprinkle mature cheese on anything, Or you can consume it directly with some fruits and nuts as a snack. Be careful with the portion sizes, as even a small amount of mature cheese also contains saturated fats and lots of calories. 

Pro Tip – Consume mature cheese in moderation to avoid a lot of saturated fat and calories. 

Citrus Fruits

Citrus fruits are perfect for including in the list of foods that increase fertility. They are loaded with vitamin C. Moreover, oranges and grapefruits are rich in polyamine putrescine, which is associated with the potential to enhance semen and egg health. 

You can directly consume citrus fruits like orange. Moreover, you can also try to add citrus juice to smoothies. Sliced grapefruits are an amazing addition to salads. 

Pro Tip – Juice of grapefruit can interact with some medication in harmful ways. In case you are taking any type of medication, make sure to consult your doctor before consuming it. 

Full-Fat Dairy

Pastured dairy is an amazing choice for pregnancy and fertility for people who can tolerate it. It is one of the best foods for a fertility diet. Dairy is loaded with saturated fat, which is good for fertility. It is also a rich source of fat and soluble vitamins like vitamin A, E, D, K, and K2. 

Women who consume full-fat dairy food items are less likely to experience fertility and ovulation issues as compared to the ones who consume low-fat dairy products. Full-fat dairy products include whole milk, cream cheese, other cheeses, and ice cream. 

The best way to include full-fat dairy in your diet is to replace whole-fat products like skim milk with full-fat whole milk. You can also consume full-fat yogurt and full-fat ice cream as they make a nice treat. 


Asparagus is a nutrient-rich superfood and is an amazing food for a fertility diet. It is low in calories and provides you all the essential nutrients needed to boost fertility. One cup serving of asparagus contains folate and essential nutrients such as thiamin, vitamin A, and vitamin C.

You can add asparagus to your diet as a vegetable side. Moreover, you can also add fresh or frozen asparagus to recipes such as stir-fries and frittatas. 

Pro Tip – When buying jarred or canned asparagus products, opt for low-sodium options. Moreover, rinse wash asparagus with running water before using. 

Beans and Lentils

Beans and lentils are a rich source of fiber and folate. Both of these are essential for maintaining an adequate hormonal balance. Lentils are also rich in polyamine spermidine, which is helpful for the sperms to fertilize the egg. 

Lentils and beans are also loaded with protein, which encourages healthier ovulation. It makes beans and lentils the best foods to include in a fertility diet. You can opt for replacing your one or two meal meals with the one based on lentils and beans. 

Pro Tip – If you are planning to opt for canned verities, buy cans that are free from BPA. It is a chemical that negatively affects the estrogen levels in females.


Oysters are available on almost every fertility food list. They are loaded with fertility-boosting nutrients. Moreover, they contain essential reproductive vitamins and minerals like vitamin B12, zinc, iron, and selenium. 

Many people feel that oyster preparation is a daunting task, but trust me, you do not have to worry. The best way to consume oysters is raw, but you can also eat them baked. 


If you are looking for tips to get pregnant, then consuming walnuts is an amazing choice. Walnuts are loaded with omega-6 and omega-3 fatty acids, which makes them fertility foods. You can consume a small handful of walnuts in the afternoon. You can also add walnuts to oatmeal, ice cream, or salads for a nutritious crunch. 


Pomegranates have been associated with fertility and childbirth for a long time due to their many seeds. They are loaded with antioxidants, which may help to enhance sperm quality. You can include pomegranate seeds in salads, yogurt, and oatmeal. Moreover, they make healthy snacks on their own.  

Egg Yolks

Egg yolk contains essential nutrients like calcium, folate, vitamin B6, iron, and vitamin B12. They are also loaded with vitamin A. Eggs yolks that are attained from pasture-raised chickens are loaded with omega-3 fatty acids, which are highly beneficial for boosting fertility. 

You can either enjoy hard-boiled, poached, fried or scrambled whole eggs in your diet. 

Final Words

Though there is no fertility diet or specific food that will magically increase your chances of fertility or conception; however, a fertility diet rich in nutrients supports overall health, including reproductive health. If you find this information helpful, drop a comment.