Best & Worst Foods for Fertility

When you’re on a fertility journey, you quickly realise that every choice matters—from lifestyle habits to the foods on your plate. Eating well can feel empowering, especially when certain foods may support your body’s natural ability to conceive. While some ingredients can nurture reproductive health and balance hormones, others may work against your goals. Whether you’re just starting out or you’ve been on this path for a while, here’s a guide to the best (and worst) foods for fertility to help you make small, impactful choices along the way.

Best Foods for Fertility

What you eat can truly make a difference on your fertility journey. The best fertility-friendly foods are little powerhouses of nutrients, packed with antioxidants, healthy fats, and essential vitamins to nurture your hormones, boost egg health, and support your body every step of the way.

Leafy Greens (Spinach, Kale, and Swiss Chard)

Leafy greens are rich in folate, iron, and vitamin E, all crucial for reproductive health. Folate supports cell division and can reduce the risk of birth defects when taken preconception. Studies suggest that diets rich in folate may also improve fertility in women and sperm quality in men, with a recommended daily intake of 400 micrograms for women trying to conceive.

Whole Grains (Quinoa, Brown Rice, and Oats)

Unlike refined grains, whole grains contain fiber, B vitamins, and essential minerals like iron. The fiber in whole grains helps balance blood sugar levels, which is linked to improved hormone balance and ovulation. According to research from the Nurses' Health Study, women who consumed more whole grains had a reduced risk of infertility related to ovulatory disorders.

Berries (Strawberries, Blueberries, and Raspberries)

Berries are packed with antioxidants, which help protect eggs and sperm from free radical damage. A study published in Reproductive Biology and Endocrinology found that diets high in antioxidants were linked to improved reproductive health and a reduced risk of infertility.

Nuts and Seeds (Almonds, Sunflower Seeds, and Walnuts)

Rich in omega-3 fatty acids, vitamin E, and zinc, nuts and seeds support hormone production and reproductive health. Omega-3s are particularly important, as studies suggest they may improve ovulation and help regulate menstrual cycles. Zinc supports egg quality and hormone balance, making it an essential nutrient in preconception diets.

Lean Proteins (Fish, Poultry, and Plant-Based Proteins)

Lean protein sources provide essential amino acids without excessive saturated fat. Fish rich in omega-3 fatty acids, such as salmon, supports egg health and reduces inflammation. However, choose low-mercury fish options to avoid heavy metal exposure. Plant-based proteins, like lentils and beans, are also great options.

Worst Foods for Fertility

While some foods work wonders, others can be trouble-makers with your fertility goals. Processed snacks, trans fats, and sugary treats might taste good, but they can upset your hormones and make conception a bit harder. The good news? Simple swaps can get you back on track.

Processed Sugars and Refined Carbs (Sugary Snacks and White Bread)

Processed sugars can spike insulin levels and disrupt hormone balance, potentially affecting ovulation. High-glycemic foods, like white bread and pastries, can lead to insulin resistance, a condition associated with polycystic ovary syndrome (PCOS), which can impair fertility.

Trans Fats (Fried Foods and Processed Baked Goods)

Trans fats have been shown to negatively impact ovulatory health, which is essential for conception. A study from The American Journal of Clinical Nutrition found that women who consumed higher amounts of trans fats had a greater risk of ovulatory infertility.

Alcohol

Excessive alcohol intake has been associated with reduced fertility in both men and women. Research published in Obstetrics and Gynecology indicates that women consuming more than seven drinks per week had a higher risk of infertility, suggesting that alcohol can disrupt hormone balance.

High-Mercury Fish (Shark, Swordfish, and King Mackerel)

Fish is generally beneficial for fertility, but high-mercury fish can be detrimental. Mercury exposure can impair fetal development and has been associated with reduced fertility. 

Controversial Foods for Fertility

Not all foods are black and white when it comes to fertility. Some, like soy or caffeine, spark a lot of debate—and what works for one person might not work for another. Understanding these controversial foods can help you make informed choices based on your unique needs.

Soy Products

Soy contains phytoestrogens, which are plant-based compounds that mimic estrogen in the body. While some studies suggest that moderate soy intake can support fertility, others indicate it may interfere with hormone balance in sensitive individuals. If you choose soy, opt for organic, minimally processed varieties like tofu or tempeh.

Caffeine

Moderate caffeine intake (under 200 mg per day) is generally considered safe for most women trying to conceive. However, some studies have linked high caffeine consumption to delayed conception, while others show no significant impact. Until more is known, limiting caffeine may be beneficial for those struggling with fertility.

Dairy

Full-fat dairy may benefit fertility by providing essential fats and calcium, while low-fat dairy has been linked to higher rates of ovulatory infertility in some studies. It’s best to include moderate amounts of dairy in your diet but focus on quality, like organic, full-fat options.

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.

FAQs: Foods and Fertility

1. Can eating organic foods improve fertility?
   Yes, eating organic foods can help reduce exposure to pesticides, which have been linked to infertility in some studies. Organic produce may be particularly beneficial for hormone balance.
2. Does caffeine affect fertility?
   Studies are mixed, but some research suggests that high caffeine intake can delay conception. Limiting caffeine to 200 mg or less daily is generally recommended for women trying to conceive.
3. Is fish good for fertility?
   Yes, fish rich in omega-3 fatty acids, like salmon, can support egg health and reduce inflammation. However, avoid high-mercury fish, as mercury exposure may reduce fertility.
4. Does dairy impact fertility?
   Some studies suggest that full-fat dairy may support fertility, while low-fat dairy has been associated with higher rates of ovulatory infertility. Opting for moderate amounts of full-fat dairy may be beneficial.
5. Are soy products harmful to fertility?
   Soy contains phytoestrogens, which can mimic estrogen. For most people, moderate intake is safe, but those with hormone-sensitive conditions might benefit from limiting soy.
6. What foods should I avoid to boost my fertility?
   Avoid trans fats, high-sugar foods, and excessive alcohol, as they can disrupt hormone balance and affect ovulation. Limiting processed foods and refined carbs can support reproductive health.
7. Can antioxidants improve fertility?
   Yes, antioxidants in foods like berries and nuts can protect eggs and sperm from oxidative stress. A diet high in antioxidants is associated with improved fertility in both men and women.
8. Is there a recommended diet for fertility?
   A balanced diet rich in leafy greens, whole grains, lean proteins, and healthy fats supports fertility by promoting hormone balance and reproductive health.

References

Chavarro, J. E., et al. "A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility." American Journal of Clinical Nutrition, 2009.

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

Twigt, J., et al. "The preconception diet is associated with the chance of ongoing pregnancy in women undergoing IVF/ICSI treatment." Human Reproduction, 2012.

Kim K, Wactawski-Wende J, Michels KA, Plowden TC, Chaljub EN, Sjaarda LA, Mumford SL. Dairy Food Intake Is Associated with Reproductive Hormones and Sporadic Anovulation among Healthy Premenopausal Women. J Nutr. 2017 Feb;147(2):218-226. Retreived from https://pubmed.ncbi.nlm.nih.gov/27881593/

Vujkovic, M., et al. "The influence of dietary patterns on fecundability." Fertility and Sterility, 2010.

Wise, L. A., et al. "Intake of folate and other nutrients and the risk of ovulatory infertility." American Journal of Clinical Nutrition, 2008.

Kadir, Mumta et al. Folate intake and ovarian reserve among women attending a fertility center. Fertility and Sterility, Volume 117, Issue 1, 171 - 180. Retrieved from https://www.fertstert.org/article/S0015-0282(21)02087-2/fulltext

Louis, G. M., et al. "Excessive alcohol consumption and infertility." Obstetrics & Gynecology, 2011.

Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018 Apr;218(4):379-389. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC5826784/

Minguez-Alarcon, L., et al. "Antioxidant intake is associated with improved semen quality." Fertility and Sterility, 2014.