Best & Worst Foods for Fertility

What you eat in the months before conception shapes the environment your hormones, eggs, and sperm develop in. This is not a peripheral consideration. It is the foundation. The right nutrients support egg quality, hormone production, uterine lining integrity, and DNA repair. The wrong dietary patterns create inflammation, blood sugar instability, and hormonal disruption that can make conception harder. Here is a clinically grounded guide to fertility nutrition, covering the foods worth prioritising, the ones worth stepping back from, and why each of them matters.

Why Does Food Matter So Much for Fertility?

Food is not just fuel when you are trying to conceive. It is quite literally the raw material from which your reproductive hormones are made, your eggs mature, and your uterine lining is built. Cholesterol and fatty acids form the backbone of oestrogen and progesterone. B vitamins and amino acids synthesise neurotransmitters that regulate your cycle. Antioxidants protect egg and sperm DNA from oxidative damage.

There is also a timing dimension that most people underestimate. Eggs take approximately 100 days to mature. This means the food choices you make today are already shaping the eggs that will be available to you three months from now. The preconception window is not just the two weeks around ovulation. It is a months-long preparation.

This is why preconception nutrition matters, and why the goal is deep nourishment rather than a short-term dietary fix.

The Five Goals of Fertility Nutrition

A useful framework for thinking about fertility-supportive eating comes from clinical naturopath Ema Taylor, who has spent over a decade supporting women through preconception and fertility. Her approach organises fertility nutrition around five core goals:

1. Whole body nourishment: address any existing nutrient deficiencies and flood the body with the vitamins, minerals, and antioxidants that reproductive function requires. Preconception is one of the most nutritionally demanding seasons of a woman's life.
2. Support liver, gut, and kidney function: these are the body's primary systems for clearing excess hormones, environmental toxins, and metabolic waste. When they are sluggish, hormonal imbalance builds.
3. Regulate blood glucose and metabolic function: blood sugar instability is one of the most overlooked drivers of fertility issues. Insulin spikes trigger cortisol release and disrupt ovulation. Stable blood glucose underpins hormonal stability.
4. Reduce chronic inflammation: low-grade systemic inflammation compromises egg and sperm quality and contributes to conditions like endometriosis and PCOS. Anti-inflammatory eating is the default, not a special protocol.
5. Reach and maintain a healthy, sustainable weight: both underweight and overweight status affect fertility outcomes. The goal is a body that feels resourced and regulated. Rapid weight loss is counterproductive, as it increases oxidative stress and negatively impacts egg quality.

Every food recommendation that follows serves one or more of these goals.

What Should a Fertility-Supportive Plate Look Like?

Before getting into specific foods, the macronutrient framework matters. A fertility-supportive plate at every meal includes:

• A palm-sized portion of quality protein, which provides amino acids for hormone synthesis, egg and sperm development, and blood glucose stability
• Around one tablespoon of healthy fats, as fats are the substrate for reproductive hormones; they also support egg and sperm integrity and help stabilise blood sugar
• Complex carbohydrates making up around 40% of the meal: slow-digesting carbohydrates support stable insulin levels and signal to the body that it is fed and resourced. A body under perceived scarcity deprioritises reproduction.
• Vegetables, at least three cups per day,, combining raw, cooked, and fermented where possible

Best Foods for Fertility

Leafy Greens and Folate-Rich Vegetables

Dark leafy greens (spinach, kale, silverbeet, broccoli, and rocket) are among the highest food sources of folate, the B vitamin most critical to fertility and early pregnancy. Folate supports DNA synthesis, assists with cell division, and is consistently associated in the research with reduced risk of neural tube defects when taken periconceptionally (Gaskins and Chavarro, 2018).

Beyond folate, leafy greens provide iron, magnesium, and vitamins C and E, all of which contribute to a nourished reproductive environment. Aim for at least one cup of leafy greens daily, and prioritise organic where possible (spinach and kale both feature on the Dirty Dozen high-residue list).

Quality Protein Sources

Adequate protein intake is non-negotiable for hormone production. Every reproductive hormone is built from amino acids that come directly from dietary protein. Without sufficient intake, hormonal imbalances are likely.

Prioritise a variety across three categories:

• Animal proteins (2 to 4 times per week): Hormone- and antibiotic-free red meat, organic chicken and turkey, organic free-range eggs, full-fat organic dairy. Organ meats (particularly beef liver and pâté) deserve special mention as among the most nutrient-dense foods available, providing highly bioavailable iron, folate, B12, zinc, vitamin A, and copper in a single food.
• Wild-caught oily fish (2 to 3 times per week): Sardines, salmon, mackerel, anchovies, herring, and ocean trout. Rich in omega-3 fatty acids (EPA and DHA), which support egg quality and help reduce systemic inflammation. Choose smaller species, which carry lower mercury loads.
• Plant proteins (2 to 7 times per week): Organic tofu and tempeh, lentils, chickpeas, beans, hemp and pumpkin seeds, and nuts. These provide fibre alongside protein, which supports gut health and oestrogen metabolism.

Healthy Fats

Fats are not the enemy of fertility. They are one of its most important foundations. Reproductive hormones are synthesised from fatty acids and cholesterol. Inadequate fat intake is directly associated with hormonal disruption and ovulatory issues.

Focus on:

• Omega-3 fatty acids: Wild-caught oily fish, walnuts, chia seeds, flaxseed, and hemp seeds. Research links higher omega-3 intake to improved egg quality, better ovulation, and lower rates of early miscarriage (Gaskins and Chavarro, 2018).
• Monounsaturated fats: Extra virgin olive oil, avocado, almonds, macadamia nuts.
• Saturated fats (in moderation from quality sources): Butter, ghee, coconut oil, grass-fed red meat, and full-fat dairy. These fats provide the building blocks for steroid hormones, including oestrogen and progesterone.

One specific recommendation worth highlighting: always choose full-fat dairy over low-fat. The research suggests that full-fat dairy is associated with improved fertility outcomes, while low-fat dairy has been linked to higher rates of ovulatory infertility in some studies (Chavarro et al., 2007). The fat is the part that carries the fertility-relevant nutrients.

Whole Grains and Complex Carbohydrates

Refined carbohydrates (white bread, white rice, pastries, and most packaged snack foods) spike blood glucose rapidly. This triggers an insulin response that, over time, can contribute to insulin resistance, disrupt ovulation, and worsen PCOS symptoms.

Whole grains do the opposite. Their fibre content slows glucose absorption, supports steady insulin levels, and feeds the gut microbiome. Research from the Nurses' Health Study found that women who consumed more whole grains had a reduced risk of ovulatory infertility compared to those eating refined grains (Chavarro et al., 2009).

Good whole grain choices for fertility include brown rice, quinoa, oats, buckwheat, barley, and wholegrain sourdough. When preparing grains from scratch, soaking them overnight in filtered water with a splash of apple cider vinegar improves digestibility and reduces phytic acid, a compound in unsoaked grains that binds to minerals and reduces their absorption.

Berries and Antioxidant-Rich Fruits

Oxidative stress, an imbalance between free radicals and the body's antioxidant defences, is one of the key mechanisms that damages egg and sperm DNA. Berries are among the most concentrated food sources of antioxidants available. Blueberries, strawberries, raspberries, and blackberries all provide vitamin C, flavonoids, and polyphenols that directly counter oxidative damage.

A diet high in antioxidants is consistently associated with improved reproductive outcomes in the research (Mínguez-Alarcón et al., 2014). Aim for one to two pieces of seasonal, organic, or spray-free fruit per day. Strawberries, in particular, appear on the Dirty Dozen high-residue list, so prioritise organic.

Nuts and Seeds

Nuts and seeds offer a concentrated source of zinc, selenium, vitamin E, and omega-3 fatty acids, all nutrients directly relevant to egg and sperm quality. A small daily handful as a default is a practical way to maintain consistent micronutrient intake without overhauling a diet.

Specific standouts: pumpkin seeds for zinc, walnuts for omega-3s, Brazil nuts for selenium (two per day covers the daily requirement), and sunflower seeds for vitamin E.

Fermented Foods

Gut health is not tangentially related to fertility. It is central to it. The gut microbiome plays a direct role in oestrogen metabolism; when the gut is dysbiotic, oestrogen is recirculated rather than cleared, contributing to hormonal imbalance. A daily serve of something fermented supports both microbiome diversity and oestrogen clearance.

Options that are easy to incorporate daily include natural yoghurt, kefir, sauerkraut, and kimchi. These also support the absorption of other nutrients, and a nourished gut absorbs minerals more efficiently.

Eggs

Organic free-range eggs are one of the most complete fertility foods available. They provide choline (critical for neural tube development and difficult to get in adequate amounts from other foods), vitamin D, vitamin A, B12, and high-quality protein. One egg contains more than 100mg of choline, which is meaningful progress toward the 400mg per day target for women trying to conceive.

Foods to Step Back From

Ema Taylor's framing on this is worth keeping in mind: the goal is not perfection, it is awareness. When you understand what these foods do in the body, you can make more informed choices. This is where the actual agency lies.

Refined Sugar and White Flour

Processed sugars and refined carbohydrates are the most consistent dietary drivers of the blood glucose instability and insulin resistance that disrupt ovulation. High-glycemic foods trigger rapid insulin spikes, which can suppress ovulation and worsen hormonal imbalance, particularly in women with PCOS or subclinical insulin resistance (Chavarro et al., 2009).

The practical shift: swap refined grains for whole grain equivalents, reduce reliance on packaged snacks, and add protein or fat to every meal to slow the glucose response from whatever carbohydrates you are eating.

Cheap Vegetable and Seed Oils

Canola, soybean, corn, safflower, and sunflower oils are high in omega-6 fatty acids, highly processed, and typically rancid by the time they reach the consumer. They actively drive inflammation, which is the opposite of what a fertility-supportive diet is trying to achieve. These oils dominate processed and fried foods and most commercial cooking.

Replace them with extra virgin olive oil (for cold use and low-heat cooking), butter, ghee, coconut oil, or beef tallow for higher-heat cooking.

Trans Fats

Trans fats are found in some fried foods, commercially baked goods, and products made with partially hydrogenated oils. They are among the clearest dietary threats to ovulatory health. A prospective study published in The American Journal of Clinical Nutrition found that women with higher trans fat intake had a meaningfully higher risk of ovulatory infertility (Chavarro et al., 2007). Even small amounts appear to disrupt ovulation.

High-Mercury Fish

Oily fish is fertility-supportive. High-mercury fish is not. Mercury accumulates up the food chain, concentrating in large predatory species. Exposure is associated with reduced fertility and impaired fetal neurological development.

Avoid: shark, swordfish, barramundi, bassa, orange roughy, ling, and southern bluefin tuna. Limit canned tuna to no more than two 85g servings per week. Substitute with smaller oily fish: sardines, mackerel, anchovies, salmon, and herring carry the same omega-3 benefits with significantly lower mercury loads.

Alcohol

Research consistently links alcohol intake to reduced fertility. A study published in Obstetrics and Gynecology found that women consuming more than seven drinks per week had a higher risk of infertility, and alcohol's mechanism of action is clear: it disrupts hormone balance, increases oestrogen levels, and affects liver detoxification capacity (Louis et al., 2011).

A practical baseline: aim for at least four alcohol-free nights per week, and no more than two drinks in a sitting when you do drink. Eliminating alcohol entirely during the active trying-to-conceive period is the most supportive approach.

Ultra-Processed Foods

Beyond their specific ingredients, ultra-processed foods create a broader problem: they displace the whole foods that provide the building blocks reproductive function depends on. A diet high in processed convenience foods tends to be systematically low in zinc, magnesium, folate, omega-3s, and antioxidants, the exact nutrients fertility nutrition is trying to optimise.

The practical move is not eliminating all convenience, but increasing the proportion of meals built from whole food ingredients.

Caffeine and Fertility: Where Does the Evidence Land?

The research on caffeine and fertility is genuinely mixed. Some studies have linked high caffeine intake (above 300 to 500mg per day) to delayed conception and increased miscarriage risk; others show no significant effect at moderate intakes. The most consistent finding is that high intake is problematic, while moderate intake is less clearly harmful.

A reasonable and clinically grounded approach: limit caffeine to no more than one coffee per day when actively trying to conceive. This aligns with both available research and Ema Taylor's clinical guidance, which applies the same one-shot-per-day ceiling during pregnancy itself.

If the driver of coffee consumption is genuine exhaustion rather than habit, that is worth addressing at the source. Fatigue itself can indicate nutrient depletion, sleep disruption, or nervous system dysregulation that affects fertility independently.

Soy and Fertility: Should You Be Concerned?

Soy contains phytoestrogens, plant compounds that can interact weakly with oestrogen receptors. The evidence on whether moderate soy intake meaningfully affects fertility is mixed and does not support blanket avoidance for most women. Research suggests that for women without hormone-sensitive conditions, moderate intake of whole soy foods (tofu, tempeh, edamame) is unlikely to impair fertility.

Where the concern is more relevant is with heavily processed soy products, soy protein isolates, and high-volume daily consumption. If you are eating fermented, organic soy two to three times per week as part of a varied diet, the evidence does not suggest this is problematic.

If you have a confirmed hormone-sensitive condition (endometriosis, oestrogen-dominant PCOS), it is worth discussing soy intake with a practitioner who knows your history.

Pesticides, Organic, and the Dirty Dozen

Pesticide residues are among the most consistent everyday routes of exposure to endocrine-disrupting chemicals, compounds that interfere with hormone signalling at the cellular level. Prioritising organic produce for high-residue items is a practical and cost-effective way to reduce this exposure without buying everything organic.

The Dirty Dozen (prioritise organic for these):

• Strawberries, spinach, kale, nectarines, apples, grapes, cherries, peaches, pears, capsicum, celery, and tomatoes

The Clean Fifteen (conventional is acceptable for these):

• Avocados, sweet corn, pineapple, onions, papaya, sweet peas, eggplant, asparagus, broccoli, cabbage, kiwi fruit, cauliflower, mushrooms, honeydew, and rockmelon

For animal products, the priority markers are: grass-fed and hormone-free for red meat, free-range organic for eggs and poultry, and wild-caught for seafood.

Key Nutrients to Focus On When Trying to Conceive

Specific nutrients appear consistently in the fertility evidence base. Food sources are always the starting point, but given soil depletion, modern dietary patterns, and the high demands of preconception, supplementation is often necessary to fill gaps that food alone cannot reliably cover.

Nutrient	Why it matters for fertility	Key food sources
Folate (B9)	DNA synthesis, cell division, neural tube development. Associated with improved egg quality and reduced miscarriage risk.	Leafy greens, lentils, eggs, liver, asparagus
Iron	Supports ovulation and uterine lining integrity. Deficiency is associated with anovulation.	Lean red meat, liver, spinach, lentils (paired with vitamin C to improve absorption)
Zinc	Supports egg quality, hormone production, and DNA integrity. Critical for sperm health.	Oysters, red meat, pumpkin seeds, eggs
Omega-3 fatty acids (EPA/DHA)	Support egg quality, reduce inflammation, regulate menstrual cycles	Sardines, salmon, mackerel, anchovies, walnuts, chia seeds
Vitamin D	Involved in hormone regulation, ovarian function, and implantation. Deficiency is common and associated with reduced fertility.	Oily fish, egg yolks, fortified foods. Sunlight is the primary source, and dietary intake alone is typically insufficient.
Choline	Critical for neural tube development and methylation. Inadequate intake is common even in women eating a varied diet.	Eggs, liver, salmon, soybeans
Magnesium	Involved in over 300 enzymatic reactions including hormone synthesis. Supports sleep, nervous system regulation, and blood glucose stability.	Dark leafy greens, almonds, pumpkin seeds, dark chocolate
CoQ10	Mitochondrial energy production in eggs and sperm. Particularly relevant for women over 35 given age-related decline.	Organ meats, oily fish, red meat. Difficult to reach therapeutic levels from food alone.

Can Diet Alone Cover Fertility Nutritional Needs?

For most women, the honest answer is: not reliably. Decades of industrial agriculture have depleted soil mineral content. Even a well-planned whole-food diet in 2026 provides fewer nutrients per kilojoule than the same diet would have provided forty years ago. The neural tube closes by week eight of pregnancy, just four weeks after a missed period, meaning the nutritional environment during the weeks before a positive test is clinically significant.

A quality prenatal supplement designed for the preconception and early pregnancy window is the most practical way to ensure the foundational nutrients are consistently present. This does not replace food. It fills the gaps that food, however good, cannot reliably cover.

For women exploring prenatal options, Complete Support is formulated with both folic acid and Quatrefolic® methylfolate, alongside iron, CoQ10, choline, iodine, and a comprehensive B complex, specifically designed to support the preconception and pregnancy window.

All content and media on the Mother Natal website are created and published online for informational purposes only. It is not intended to substitute professional medical advice and should not be relied on as health or personal advice.

Frequently Asked Questions

What is the most important thing to eat when trying to conceive? There is no single most important food. Fertility nutrition works as a system. Consistently prioritising a varied whole food diet with adequate protein, healthy fats, complex carbohydrates, and abundant vegetables creates the nutritional environment reproductive function depends on. If one thing matters most, it is reducing the ultra-processed food load and replacing it with nutrient-dense whole foods.

How long before trying to conceive should I start eating well? At least three months, ideally longer. Eggs take approximately 100 days to mature, which means your food choices today are shaping the eggs available to you in three months time. The preconception window is not just the fortnight around ovulation. It is a preparation phase that benefits from early attention.

Is full-fat dairy actually better for fertility than low-fat? The available evidence suggests yes. Several studies, most notably from the Nurses' Health Study cohort, found associations between full-fat dairy intake and lower rates of ovulatory infertility, while low-fat dairy was associated with higher ovulatory infertility rates. The mechanism is not fully established, but the fat component of dairy appears to carry the fertility-relevant nutrients. Opt for full-fat organic dairy where possible.

Do I need to go fully organic for fertility? Not necessarily. A tiered approach is more practical and still meaningfully reduces pesticide exposure. Prioritise organic for the Dirty Dozen: strawberries, spinach, apples, capsicum, and similar high-residue produce. For the Clean Fifteen (avocados, broccoli, onions), conventional is acceptable. Grass-fed and hormone-free animal products are also worth prioritising regardless of a full organic budget.

How does caffeine affect fertility? The evidence is mixed at low to moderate intakes, but consistently shows harm at high intakes. A reasonable guideline is no more than one standard coffee per day when actively trying to conceive. If caffeine is driven by exhaustion rather than habit, the underlying fatigue is worth addressing, as it may reflect nutrient depletion or disrupted sleep that independently affects fertility.

Is it safe to eat fish when trying to conceive? Yes, and it is actively recommended. Wild-caught oily fish like sardines, salmon, mackerel, and anchovies are excellent sources of omega-3 fatty acids that support egg quality and reduce inflammation. The caveat is to avoid high-mercury species: shark, swordfish, barramundi, orange roughy, and southern bluefin tuna. Limit canned tuna to two 85g servings per week.

Can diet help with PCOS and fertility? Nutritional strategies are one of the most evidence-supported approaches for managing the ovulatory disruption that comes with PCOS. The key focus areas are blood glucose regulation (reducing refined carbohydrates, prioritising protein and fat at each meal, choosing whole grain carbohydrates), reducing systemic inflammation (anti-inflammatory fats, limiting seed oils and processed foods), and supporting gut and liver function. These changes do not replace medical management where indicated, but they meaningfully support it. Work with a practitioner who can tailor guidance to your specific presentation.

Should I take a prenatal supplement even if I eat well? For most women, yes. Soil depletion means even an excellent diet in 2026 delivers fewer nutrients per serve than the same foods would have decades ago. Specific nutrients like choline, folate, and vitamin D are also difficult to reach optimal levels through food alone. A quality prenatal provides the nutritional foundation, particularly for the critical preconception and early pregnancy window before many women know they are pregnant.

References

Chavarro, J.E., Rich-Edwards, J.W., Rosner, B.A. and Willett, W.C. (2007) 'Diet and lifestyle in the prevention of ovulatory disorder infertility', Obstetrics and Gynecology, 110(5), pp. 1050–1058.

Chavarro, J.E. (2020) 'Carbohydrates and fertility: just the tip of the (fertility) iceberg', The American Journal of Clinical Nutrition. Available at: https://doi.org/10.1093/ajcn/nqaa039

Chavarro, J.E., Rich-Edwards, J.W., Rosner, B.A. and Willett, W.C. (2009) 'A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility', European Journal of Clinical Nutrition, 63(1), pp. 78–86.

Gaskins, A.J. and Chavarro, J.E. (2018) 'Diet and fertility: a review', American Journal of Obstetrics and Gynecology, 218(4), pp. 379–389. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5826784/

Kadir, M. et al. (2022) 'Folate intake and ovarian reserve among women attending a fertility center', Fertility and Sterility, 117(1), pp. 171–180. Available at: https://www.fertstert.org/article/S0015-0282(21)02087-2/fulltext

Kim, K., Wactawski-Wende, J., Michels, K.A., Plowden, T.C., Chaljub, E.N., Sjaarda, L.A. and Mumford, S.L. (2017) 'Dairy food intake is associated with reproductive hormones and sporadic anovulation among healthy premenopausal women', Journal of Nutrition, 147(2), pp. 218–226. Available at: https://pubmed.ncbi.nlm.nih.gov/27881593/

Louis, G.M., Lum, K.J., Sundaram, R., Chen, Z., Kim, S., Lynch, C.D., Schisterman, E.F. and Pyper, C. (2011) 'Excessive alcohol consumption and infertility', Obstetrics and Gynecology, 117(2 Pt 1), pp. 311–319.

Mínguez-Alarcón, L., Chavarro, J.E., Mendiola, J., Roca, M., Tanrikut, C., Vioque, J., Jørgensen, N. and Torres-Cantero, A.M. (2014) 'Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men', Asian Journal of Andrology, 16(1), pp. 17–21.

Twigt, J.M., Bolhuis, M.E., Steegers, E.A., Hammiche, F., van Inzen, W.G., Laven, J.S. and Steegers-Theunissen, R.P. (2012) 'The preconception diet is associated with the chance of ongoing pregnancy in women undergoing IVF/ICSI treatment', Human Reproduction, 27(8), pp. 2526–2531.

Vujkovic, M., de Vries, J.H., Lindemans, J., Macklon, N.S., van der Spek, P.J., Steegers, E.A. and Steegers-Theunissen, R.P. (2010) 'The preconception Mediterranean dietary pattern in couples undergoing in vitro fertilization/intracytoplasmic sperm injection treatment increases the chance of pregnancy', Fertility and Sterility, 94(6), pp. 2096–2101.

Wise, L.A., Rothman, K.J., Mikkelsen, E.M., Sørensen, H.T., Riis, A. and Hatch, E.E. (2010) 'An internet-based prospective study of body size and time-to-pregnancy', Human Reproduction, 25(1), pp. 253–264.

Wise, L.A. et al. (2008) 'Intake of folate and other nutrients and the risk of ovulatory infertility', American Journal of Clinical Nutrition, 87(5), pp. 1152–1157.

Environmental Working Group (2024) EWG's Shopper's Guide to Pesticides in Produce. Available at: https://www.ewg.org/foodnews/