The Fertility Diet
Evidence-based nutrition for conception.
Key Principles
- Best pattern: Mediterranean diet shows strongest fertility benefits
- Focus on: Whole foods, healthy fats, plant proteins, antioxidants
- Limit: Processed foods, trans fats, sugar, excessive caffeine
- Reality check: Diet matters but won't overcome medical issues alone
Does Diet Actually Affect Fertility?
Yes—but with caveats. The famous Nurses' Health Study II followed over 17,000 women trying to conceive and found that specific dietary patterns reduced the risk of ovulatory infertility by up to 66%.
That said, diet is one factor among many. It won't fix blocked tubes, severe male factor, or other medical issues. Think of it as optimizing your baseline—giving your body the best foundation for conception.
🔬 What Research Shows
The Mediterranean diet pattern is associated with:
• Higher success rates in IVF
• Better sperm quality in men
• Lower rates of ovulatory infertility
• Improved outcomes in women with PCOS
Foods to Embrace
🥬 Leafy Greens & Vegetables
Rich in folate (crucial for preventing neural tube defects), iron, and antioxidants. The more colorful and varied, the better.
🫐 Berries & Antioxidant-Rich Fruits
Antioxidants protect eggs and sperm from oxidative damage. Berries are particularly powerful.
🐟 Fatty Fish
Omega-3 fatty acids support hormone production, reduce inflammation, and improve blood flow to reproductive organs. Aim for 2-3 servings per week.
Note: Avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.
🥜 Nuts, Seeds & Healthy Fats
Monounsaturated fats support hormone balance. The Nurses' Health Study found women who consumed more monounsaturated fats had higher fertility rates.
🫘 Legumes & Plant Proteins
Research shows replacing some animal protein with plant protein improves fertility. Legumes also provide fiber and iron.
🥚 Eggs
Excellent source of choline (important for fetal brain development), protein, and vitamin D. The yolk contains most of the nutrients—eat the whole egg.
🥛 Full-Fat Dairy (in moderation)
Surprisingly, the Nurses' Health Study found that one serving of full-fat dairy daily was associated with lower ovulatory infertility risk compared to low-fat dairy. The fat may help with hormone absorption.
Foods to Limit
☕ Caffeine
Moderate caffeine (under 200mg/day, about one 12oz coffee) appears safe. Higher amounts may be associated with longer time to conception and increased miscarriage risk.
Guideline: Stick to 1-2 cups of coffee or 2-3 cups of tea daily.
🍷 Alcohol
While occasional drinking hasn't been definitively linked to infertility, most experts recommend minimizing or avoiding alcohol while TTC. It can affect hormone levels and is definitely off-limits once pregnant.
Guideline: If you drink, keep it to a few drinks per week maximum, and avoid during the TWW.
🍚 Refined Carbohydrates
White bread, white rice, sugary cereals, and pastries spike blood sugar and insulin, which can disrupt ovulation—especially in women with PCOS.
Swap for: Whole grains like quinoa, brown rice, oats, and whole wheat.
🥤 Sugar-Sweetened Beverages
Studies link sugary drinks (including fruit juices) to lower fertility in both women and men.
Guideline: Choose water, sparkling water, or unsweetened tea instead.
Foods to Avoid
🚫 Trans Fats
The biggest dietary villain for fertility. Trans fats increase inflammation, insulin resistance, and ovulatory infertility risk. They're found in fried foods, some margarine, and many processed snacks.
Check labels for: "Partially hydrogenated oils"
🚫 High-Mercury Fish
Mercury can accumulate in your body and harm fetal development. Avoid: shark, swordfish, king mackerel, tilefish, bigeye tuna.
🚫 Raw/Undercooked Foods (once pregnant)
While TTC, practice for pregnancy by being cautious with raw fish (sushi), undercooked meat, unpasteurized dairy, and raw eggs.
🚫 Excessive Soy (debated)
Moderate soy is likely fine, but very high intake of soy isoflavones may affect hormones. Stick to 1-2 servings daily max if you're concerned.
The Mediterranean Diet Pattern
Multiple studies point to the Mediterranean diet as the most fertility-friendly eating pattern. Here's what a day might look like:
Sample Day
- Breakfast: Greek yogurt with berries, walnuts, and honey; whole grain toast with avocado
- Lunch: Large salad with mixed greens, chickpeas, olives, feta, olive oil dressing; whole grain pita
- Snack: Handful of almonds and an orange
- Dinner: Grilled salmon with roasted vegetables, quinoa, and a glass of water with lemon
💡 The 80/20 Rule
Aim to eat well 80% of the time. Occasional treats, a glass of wine, or convenience meals won't derail your fertility. Consistency matters more than perfection—and stress about food can be counterproductive.
Special Considerations
For PCOS
Focus on low-glycemic foods to manage insulin. Prioritize protein and fiber with every meal, and limit refined carbs more strictly than general guidelines.
For Endometriosis
An anti-inflammatory diet may help manage symptoms. Emphasize omega-3s, fruits, vegetables, and reduce red meat, processed foods, and alcohol.
For Male Partners
Diet affects sperm quality too! Men should focus on antioxidants (especially zinc, selenium, vitamin C, vitamin E), omega-3s, and limiting alcohol. Walnuts have been specifically studied and shown to improve sperm quality.
Helpful Resources
The Fertility Diet (Book)
Written by researchers from the Harvard Nurses' Health Study, this book presents the scientific evidence behind fertility nutrition. Practical, evidence-based, and actionable.
Nordic Naturals Prenatal DHA
If you don't eat enough fatty fish, a quality fish oil supplement can help. Nordic Naturals is third-party tested for purity and potency.
The Bottom Line
A Mediterranean-style diet rich in whole foods, healthy fats, plant proteins, and antioxidants provides the best nutritional foundation for fertility. Limit processed foods, trans fats, sugar, and excessive caffeine.
But remember: diet is one piece of the puzzle. Don't stress about perfection or blame yourself if conception takes time. Feed your body well, and let the rest unfold. 💚