Fertility Diet: Meal Plans, Recipes & Tips

From whole milk to whole grain, bee pollen to big breakfasts, there's a lot of info out there on what to eat when you're trying to conceive. But does a fertility diet actually work? And which fertility foods are worth adding to your grocery list?

Before we dive in, let's be real for a sec: fertility is all kinds of complicated. While what you eat is one of many possible factors that may boost your chances of baby-making, it's by no means the be-all and end-all. Unfortunately, it's just not as simple as:

1. Eat fertility superfoods.
2. Get pregnant.

We wish it was.

It takes sperm and an egg to make a baby — and struggling to conceive could come down to either. From genetic conditions to illness and everything in between, there are many reasons why conceiving can be less than straightforward. According to the CDC, about 12% of women up to the age of 44 struggle to get pregnant or carry a pregnancy to term. [1]

So, with a spirit of balance, here's everything you need to know about the best fertility diet and foods — including what to eat, what to avoid, and some meal plan ideas for specific conditions.

In this article: 📝

What is the fertility diet?

The internet's awash with dietary plans that promise to boost your fertility. But the one that's worth knowing comes from a book by two researchers at Harvard.

That's The Fertility Diet: Groundbreaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant.

Perhaps not the catchiest title. But the book was genuinely groundbreaking. Based on studies of the diets of 18,000 women, the researchers argued that what you eat makes the biggest difference to your chances of conceiving — and they outlined a "fertility diet" to optimize those chances.

Alongside quitting smoking and doing lots of physical exercise, they suggested the following:

• Avoid trans fats: Artificial fats in processed food used to boost shelf life — and try unsaturated fats instead. These you'll find in vegetable oils and oily fish like mackerel and sardines.
• Get protein from vegetables, rather than meat. Beans, peas, and nuts are great sources of vegetable protein.
• Drink whole milk: According to the researchers, skim milk appears to negatively affect fertility. Full-fat dairy, which is rich in saturated fat, is the better option.But the brand of whole milk matters, since many manufacturers use hormones for their cows, which might negatively impact fertility in humans.
• Make sure your diet is full of iron: That means cereals, spinach, tomatoes, and beans.
• Drink lots of water — but give caffeine, alcohol, and sodas a miss.

Does the fertility diet work?

According to the researchers, it does. Women who stuck to this fertility diet when TTC had a 66% lower risk of infertility caused by ovulation problems — and a 27% lower risk of infertility overall. [2]

But, disclaimer (!): no single hack will improve your chances all by itself. Some people are a little skeptical of the fertility diet — it might just be that it's a pretty healthy diet overall, and that good health increases your chances of conceiving. We know, for example, that being overweight or underweight can impair fertility. So getting healthy fats and boosting plant proteins — as the diet suggests — can surely help.

The bottom line? A fertility diet may work for you — and even if it doesn't immediately help you conceive, many fertility foods are delicious and healthy. Win-win.

What should I eat to get pregnant fast?

Think of the best fertility foods as the "6 Fs of Fertility Foods" — Fish, Folates, Fruit, Fats, Fortified cereals, and Foodless sources. Let's break them down.

Fish 🐟

Try to follow the SMASH recommendations for fish when it comes to fertility (and pregnancy):

• Salmon
• Mackerel
• Anchovies
• Sardines
• Herrings

They're packed with Omega-3, which improves blood flow to the ovaries — one of the favorites among our Peanut mamas.

Not keen on fish, or eating plant-based? Great Omega-3 alternatives include flax seeds, chia seeds, soybeans, and walnuts — or try supplements.

Folates 🥦

Also known as folacin or vitamin B9, folates are a renowned antioxidant that work in all kinds of ways — from increasing sperm count to supporting the cell division necessary for a baby to grow. A high intake of folates is associated with higher birth rates, making them a must in your fertility diet. [3]

Many folate-rich veggies also contain glutathione — an antioxidant proven to improve egg quality. Think coloring half your plate green.

Top folate-rich fertility foods include:

• Kale
• Brussels sprouts
• Broccoli
• Spinach
• Romaine lettuce
• Asparagus

Not a fan of leafy greens? Folate supplements and fertility supplements can help bridge the gap.

Fruit 🍓

Fruit provides all sorts of useful nutrients for your fertility foods grocery list. Figs are a great iron source, berries are packed with antioxidants and may even increase libido, and citrus fruit has shown potential in keeping both eggs and sperm in tip-top shape.

More on the best fruits for fertility coming right up!

Fats 🥑

This is the time to be eating full-fat yogurt and other sources of good fats. Avocado toast obsession? Go wild. Healthy fats are important for keeping your eggs and your blood transportation systems in great shape. Switching from low-fat to full-fat dairy can be a genuinely beneficial move when TTC.

Fortified cereals 🥣

Sufficient iron intake is always important — but even more so now. Fortified cereals (where vitamins and minerals not naturally found in the cereal have been added for extra health-zing) are an easy, everyday way to hit your iron intake goals.

Foodless sources 💊

Embrace supplements. The demands of modern life can be extreme, and getting all your nutrients from food alone isn't always realistic. When you're thinking about expanding your family, consider taking fertility supplements to cover all your folic acid, iron, calcium, and vitamin bases.

What foods increase female fertility?

Now let's get into the specifics. Here are the best fertility foods for women to add to your grocery list — informed by our Peanut mamas, embryologist and fertility expert Navya Muralidhar, and the latest research.

1. Beans and lentils: Fiber, protein, folates, potassium — beans and lentils have it all. According to this study, switching from meat-based to plant-based protein could result in a "50% lower risk of ovulatory infertility." Any excuse to make more lentil soup. [4] 🫘
2. Sunflower seeds: Rich in vitamin E, folates, omega-3, omega-6, zinc, and selenium — all fertility boosters — a small handful of sunflower seeds goes a long way. Add them to salads, snack on roasted ones, or try sunflower seed butter. Yup, that's a thing. 🌻
3. Avocados: Full of healthy fats, folates, and vitamin E, avocados can improve the lining of your uterus, increasing your chances of implantation. Avocado toast on whole-grain bread? That's basically a fertility meal. 🥑
4. Quinoa: A fantastic source of meat-free protein, zinc, and folates — and one favored by our Peanut mamas. It's also beneficial during pregnancy itself, so it's a keeper.
5. Greek yogurt: Full-fat is the way to go. Greek yogurt contains protein, calcium, probiotics, and vitamin D — all brilliant for regulating your menstrual cycle.
6. Garlic: Sure, it's a little stinky. But the selenium and allicin in garlic can maintain the health of your reproductive organs — and it makes everything taste better, so. 🧄
7. Salmon: One of the best sources of Omega-3 around, and a Peanut mama favorite. Just be mindful of where your salmon comes from — some varieties can have higher mercury levels — but for the most part, salmon has only trace amounts.
8. Asparagus: One of the best sources of folates on this entire list. Plus vitamins A, B, C, and K, along with zinc, selenium, and thiamin. Not bad for one veggie!
9. Honey and bee pollen: Honey has been used as a fertility food for centuries — natural honey, specifically. Manuka honey is your best bet, with more antioxidants and vitamins than "regular" honey. Bee pollen and royal jelly have been shown to boost fertility too, even in small amounts. 🍯
10. Eggs: A brilliant meat-free protein source. Scrambled on whole-grain toast for breakfast, sliced over a salad for lunch, or stirred into egg-fried brown rice for dinner — eggs work any time of day. And don't skip the yolk! It's packed with Omega-3, vitamins B, A, D, and E, choline, folates, iron, calcium, and zinc. 🥚
11. Chia seeds: Big Omega-3 energy in a tiny package. If you're not a fish fan, chia seeds are the perfect plant-based swap.
12. Milk: Unless you're lactose intolerant or vegan, full-fat milk is a definite addition to your fertility foods list. Vitamin A, calcium, iron, potassium, vitamin B12 — a glass a day could help bring a baby your way! Just make sure it's pasteurized. According to The Fertility Diet, a single portion of whole milk can also help you have more regular menstrual cycles. A 2007 study also found that higher-fat dairy products tended to reduce the risk of infertility. [5] 🥛
13. Liver: An acquired taste, for sure — but liver is packed with vitamin A, folates, iron, and antioxidants, all proven to boost fertility and reduce the risk of ovulatory infertility.
14. Oysters: Not just for setting the mood (though that's a bonus 😏). Oysters are loaded with iron, zinc, vitamin B12, selenium, folates, and vitamin D. 🦪
15. Cinnamon: According to a recent study, a cinnamon supplement could encourage more regular menstrual cycles for women with PCOS, which in turn improves your chances of pregnancy. Even adding a dash to your coffee, yogurt, or oatmeal can help. [6]
16. Kale: One of the best sources of folates, iron, vitamin A, and calcium going. A sure-fire addition to any fertility foods grocery list.
17. Spinach: Just as rich in folates and vitamin A as kale, with the added bonus of iron and potassium. Blanch it, boil it, or serve it fresh — totally up to you.
18. Broccoli: Another folate, calcium, vitamin A, and iron powerhouse — with the added perk of vitamin C to help you absorb all that iron. 🥦
19. Brussels sprouts: A little different from the rest — sprouts contain di-indolylmethane, which helps maintain your estrogen levels and encourages a regular menstrual and ovulation cycle.
20. Beets: This bright purple root is recommended for those undergoing IVF and other fertility treatments. The antioxidants in beets encourage healthy blood flow to your reproductive organs — basically rolling out the welcome mat for a future baby. [7]
21. Sweet potatoes: One of our favorite complex carbs for fertility. They're high in fiber and contain beta-carotene, which can boost your progesterone levels — the hormone that helps your uterus prep for pregnancy. Delicious and effective. 🍠
22. Sardines: Like salmon, sardines are high in Omega-3, which can be beneficial for fertility. Hook, line, and sinker. [8] 🐟
23. Sea moss: The research on sea moss and fertility is still developing, but it's got high levels of iodine, which may be linked to increased fertility. You can find it in most health food stores as a supplement to sprinkle over food. [9]
24. Lean meats: If you're feeling meaty, keep it lean. Turkey, chicken, and beef in their leanest forms are the best additions of animal-based protein to your fertility food plan — great for zinc intake too.
25. Hazelnuts: A source of plant-based protein, fiber, and vitamin E. Just maybe hold back on the Nutella — while it does contain hazelnut goodness, it's also high in sugar and trans fats. Sorry! 😬
26. Chickpeas: Chock-full of protein, fiber, potassium, zinc, and even estrogen, chickpeas can help boost your chances of conceiving. Any excuse for more hummus.
27. Okra: Okra water for fertility isn't yet proven by science, but okra themselves are a great fertility food. Folates, fiber, antioxidants, vitamin C — okra has it all.
28. Almonds: Loaded with monounsaturated fats, vitamin E, and other vitamins and minerals, snacking on almonds is a delicious way to support your reproductive system.
29. Brazil nuts: Selenium-rich Brazil nuts can help thicken the uterine wall — making things nice and cozy for a future baby. Even just 2 per day gets you the selenium you need.
30. Peanuts: Of course we had to include our namesake! Peanuts are nutrient-rich and full of protein, folates, vitamin E, and fiber — making them the perfect fertility food (in moderation, naturally). 🥜

Which fruits are best for fertility?

Most fruits, in general, are great fertility foods — just keep their sugar content in mind. Moderation and balance are everything. Here are the best fruits for fertility:

31. Grapefruit: Vitamin C is a key player when it comes to fertility foods — vitamin C can help with iron absorption, which can reduce your risk of ovulatory infertility. Just note: grapefruit can interact with certain medications, so check with your doctor first. [10]
32. Oranges: Another great source of vitamin C, oranges are easy, affordable, and effective. Even a glass of fresh OJ can work wonders on your TTC journey. 🍊
33. Pomegranate: A historical symbol of fertility and a top-tier superfood — the seeds of a pomegranate contain high levels of vitamin C, folates, antioxidants, vitamin K, and more. Sprinkle on Greek yogurt, salads, or tagines, or enjoy fresh pomegranate juice for a quick fix.
34. Pineapple: Surrounded by myths and legends, the real fertility superpower in pineapple is its vitamin C content, which helps improve iron absorption. Limit to one serving per day given its high sugar content. 🍍
35. Watermelon: High in folates and a great source of water — plus vitamins A and C for further fertility benefits. It's basically a fertility food disguised as a summer treat. 🍉
36. Guava: Packed with vitamin C, and guava leaves are also great sources of folates — fantastic for fertility all round.
37. Bananas: The vitamin B6 and potassium in bananas can help regulate your menstrual cycle and ovulation. A quick, easy addition to your fertility foods grocery list. 🍌
38. Raisins: Tiny but mighty. Raisins have a decent amount of iron and antioxidants, which can increase the chances of getting pregnant.
39. Kiwi fruit: Loaded with folates, adding kiwi fruits to your regular diet can give your chances of pregnancy a little boost. 🥝
40. Figs: A great iron source, loaded with antioxidants, vitamins, minerals, and fiber — figs are one of the best fruits for fertility for both women and men.
41. Berries: Raspberries, strawberries, blueberries, blackberries — take your pick! Folates and zinc make berries top-tier fertility foods. Fresh is best, but frozen still packs a punch. 🍓🫐

Complex carbs and fertility

'Refined' or highly processed carbs, like those in cakes or cookies, are quickly converted into sugar when digested — and blood sugar spikes can knock your chances of pregnancy.

Meanwhile, complex carbs (high in fiber) are digested slowly, giving you all the goodness without the sugar rush. Some great complex carb options to add to your fertility diet meal plan:

• Brown rice
• Oatmeal
• Quinoa
• Sweet potatoes
• Lentils
• Chickpeas
• Asparagus
• Bean sprouts
• Celery
• Cauliflower
• Kidney beans
• Zucchini
• Okra
• Broccoli
• Radishes
• Cabbage

Most veggies are great sources of complex carbs, so stock up on your favorites!

Should I eat a big breakfast when TTC?

Possibly! Eating a big breakfast may help improve your chances of getting pregnant. When you get more than half of your energy in the morning, your insulin resistance drops and your testosterone levels decrease — both of which can boost your chances of conception. [11]

What foods increase male fertility?

If you're TTC with a male partner, there are some fertility foods for men worth knowing about too.

42. Nuts and seeds: Sunflower seeds, walnuts, almonds, pecans, pine nuts, and pumpkin seeds — the combination of essential fatty acids and Omega-3 helps with sperm motility and count.
43. Lean meats: A great source of zinc and protein, both of which are key to sperm quality.
44. Oily fish: Again, essential fatty acids and Omega-3 make oily fish a must-have for men TTC too. Sardines, salmon, and mackerel top the list.
45. Fenugreek: Fenugreek can improve sperm quality and encourage longer sexual performance. When it comes to fenugreek and fertility, it's quite the overachiever.
46. Figs: Antioxidants, vitamins, minerals, and fiber — figs are one of the best fruits for fertility for both men and women.
47. Cheese: Mature cheeses contain polyamines, which can improve sperm health overall. So if you're an over-parmesan-er, you might be onto something. 🧀

Other fertility diet meal plans

Looking for a fertility diet that's more tailored to your individual needs or lifestyle? Here are some options:

IVF diet plan

While there's no official IVF diet plan, some of our IVF mamas on Peanut have shared their go-to fertility foods:

• Avocado
• Eggs
• Spinach
• Kale
• Full-fat yogurt
• Papaya
• Seeds
• Nuts
• Brown rice
• Olive oil
• Legumes

And beets get a special mention here — they're specifically recommended for those undergoing IVF and other fertility treatments, thanks to their antioxidants encouraging healthy blood flow to the reproductive organs. [7]]

PCOS fertility diet

If you've been diagnosed with PCOS (polycystic ovary syndrome) and you're TTC, some fertility foods can help. Here are some suggestions from our PCOS mamas on Peanut:

• Flax seeds
• Berries
• Salmon
• Turkey
• Tofu
• Tempeh
• Pulses and beans
• Nut butters
• Miso
• Couscous

Endometriosis diet for fertility

Endometriosis is a condition that can make pregnancy that bit more difficult. There are fertility treatments and medications that can help with endometriosis, but some of our endometriosis mamas on Peanut have also found these foods beneficial:

• Oysters
• Spinach
• Walnuts
• Salmon
• Oranges
• Bell peppers
• Carrots
• Mangoes
• Kale
• Nuts

Some also found that going gluten-free helped reduce their symptoms — worth exploring with your doctor.

Mediterranean diet for fertility

Look for pretty much any healthy eating guidance and the Mediterranean diet will be there. High in whole foods, fresh produce, and naturally occurring fats from vegetable oils and fish, according to one study, sticking to a Mediterranean diet for fertility can make you almost 3 times more likely to conceive. That's quite something. [12]

Plant-based diet and fertility

According to a Harvard study from 2018, a fertility diet built on plant protein from vegetable sources was associated with a 66% lower risk of infertility. So going full-time or even part-time plant-based could genuinely improve your chances of getting pregnant. [13]

Low-carb diet for fertility

Can a low-carb diet for fertility increase your chances of getting pregnant? Maybe. According to research, a low-carb diet showed significant improvement in menstrual cyclicity and ovulation rates. However, it's worth noting that this applied to complex carbs, not processed ones — so it's about both quality and quantity. [14]

That said, technically a low-carb diet may be detrimental to fertility in some cases — your body needs carbs to work at its best. So tread carefully here, and always loop in your doctor.

Keto diet and fertility

What about the keto diet for fertility? There haven't been many studies, so it's hard to say definitively. In principle, a very low-carb approach could work against your fertility. Switching from processed carbs to complex carbs is a smarter move.

Fasting and fertility

Intermittent fasting as a fertility strategy — eating within a limited window or restricting calories a few days a week — may not be beneficial. If you're restricting calories drastically, your body will go into reserve mode, potentially deprioritizing your reproductive system. Chat with your doctor before trying any fasting approach while TTC.

What foods are bad for fertility?

Rather than just thinking "avoid," think "swap." Here are the top fertility food exchanges to make:

• Natural sweets (fruit) in place of sugar and artificial sweeteners.
• Good fats over bad fats — opt for monounsaturated, polyunsaturated, and omega-3 fatty acids over trans and saturated fats.
• Vegetable proteins over animal proteins, where possible.

Specific foods to watch out for:

• Sodas: High blood sugar can negatively affect your chances of conceiving, and even sugar-free soft drinks can cause difficulties due to artificial sweeteners.
• Fast food: Those who eat fast food more than twice a week take an average of a month longer to conceive. [15]
• Caffeine: Even before pregnancy, caffeine can impair fertility. Try to keep it to one or two cups of coffee a day. Sorry! ☕
• Trans fats: Found in processed foods, these are among the worst offenders for fertility. Swap for unsaturated fats wherever possible.
• Raw animal products and unpasteurized cheese: Raw fish and meat, along with unpasteurized cheeses like camembert, brie, or gorgonzola, can contain bacteria like listeria, which can increase your risk of pregnancy loss. [16]
• Alcohol: Putting down the wine glass can boost your fertility. Even a few glasses a day can negatively impact your chances of getting pregnant.

How can I make myself more fertile?

We chatted with fertility specialists Dr. Serena Chen and Dr. Shahin Ghadir for their top tips alongside the dietary advice above:

Take prenatal vitamins

Folic acid, in particular, is really important. Supplemental folic acid intake increases maternal folate status — and low folate status is a risk factor for neural tube defects in the developing fetus. It also plays a role in cell division and contributes to maternal tissue growth during pregnancy.

The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception — the exact level recommended by the Department of Health for women TTC.

Not sure which supplements to start with? Our Peanut community loves Vitabiotics Pregnacare Conception Max, which provides 400µg folic acid in its advanced form L-Methylfolate, plus zinc, Omega-3, vitamin D, and Inositol.

Track your ovulation

Knowing when you're ovulating — usually around day 14 of your cycle — is one of the most effective ways to increase your chances of getting pregnant. So get your calendar out and plan the best days for some quality time together. 😉

Exercise

A reasonable amount of exercise in your weekly routine can be beneficial for fertility — whatever feels right for you. Just don't take it to the extreme, as very intense exercise can have the opposite effect.

Stop smoking

You might already know that smoking while pregnant isn't a good idea — but smoking while TTC can also lower your chances of getting pregnant. Even cutting down the number of cigarettes you smoke each day can make a difference.

Manage your stress

Being stressed can affect your fertility, too. Things like meditating, exercising, and doing more of what you love can help reduce stress levels and, in turn, give your fertility a boost. Bubble bath, anyone?

What’s the best fertility diet?

If you're looking to boost your chances of conception a little, a fertility diet is a great place to start — easy, affordable, and no radical overhaul required. Combine the best fertility foods with healthy lifestyle habits, and you've got a solid foundation to work from.

And remember: while fertility foods can do their part, they're just one piece of a much bigger puzzle. Be gentle with yourself throughout the process. 💛

Keen to swap fertility diet ideas with women who get it? Come chat with our mamas, mamas-to-be, and our TTC community on Peanut!