According to the World Health Organization, one in six people globally is affected by infertility. If you’re struggling to conceive, you’re certainly not alone. 

There is a laundry list of cofactors that impact conception, but like most health related challenges, the food we put in our body can play an important role in fertility-related outcomes, for both women and men. Research shows that making even small adjustments to your diet can increase your chance of getting pregnant by up to 66%. 

This guide is meant to empower you to take control of your health and make positive changes to your diet and lifestyle that support you on your fertility journey.
 

WHEN SHOULD I START MY CONCEPTION DIET?

Healthy nutrition practices shouldn’t just start when you find out you’re pregnant. Instead, it’s recommended that you start your conception diet at least three months to even years prior to getting pregnant. 

But we know life doesn’t always go to plan, so we recommend starting your conception diet as soon as you can once you start thinking about getting pregnant. 

FOODS TO INCLUDE IN A FERTILITY DIET

The foods you eat can have a big impact on your ability to conceive. The following are some of the best foods for fertility:

1. Omega-3 Fatty Acids

Omega-3 fatty acids are found in fatty fish (such as salmon and sardines), as well as flaxseeds, chia seeds, and walnuts.

Research shows that women who consume omega-3 fatty acids are nearly two times as likely to get pregnant on their own compared to women who don’t. Omega-3s can also improve a woman’s ability to get pregnant after going through IVF treatments.

Omega-3 fatty acids can improve fertility in many ways, including regulating hormones, increasing blood flow to the uterus, reducing inflammation throughout the body, and improving the embryo’s ability to implant in the uterus. 

2. Berries

Berries of all kinds -- strawberries, blackberries, blueberries, raspberries, etc. -- are filled with antioxidants. Antioxidants help the body fight free radicals, which results in healthier sperm and eggs. 

3. Protein

Protein is an essential macronutrient that can increase muscle mass, support bone health, improve satiety, and lower blood pressure.

When it comes to supporting fertility, eating sufficient protein contributes to hormone balance. Because it improves satiety and helps muscle development, it can also improve weight loss efforts, which further enhances a woman’s ability to conceive.

You can get high-quality protein from numerous sources, including bone broth, collagen, organic grass-fed meat, and fatty fish like salmon (a two-for-one deal that gives you omega-3s and protein).

4. Eggs

Eggs are an excellent source of protein and antioxidants like lutein and zeaxanthin. They also contain choline, which can help to increase ovarian function and increase your chances of getting pregnant (it’s critical for maternal and fetal health during pregnancy as well). 

5. Leafy Greens

Leafy greens -- including mixed greens, lettuce, kale, spinach, collard greens, and chard -- are also excellent sources of antioxidants. They contain folic acid, too, which is a B vitamin that is important to consume before and during pregnancy to prevent neural tube defects in babies.

6. Avocados

Avocados are good sources of monounsaturated fatty acids (also known as MUFAs). Monounsaturated fatty acids are associated with regular ovulation and improved fertility. Like leafy greens, avocados also contain folate, which is essential before and during pregnancy.

7. Nuts & Seeds

Many nuts and seeds contain monounsaturated fats (some also contain omega-3 fatty acids). Nuts and seeds also provide plant-based protein, zinc, which contributes to healthy eggs and sperm, and vitamin E, an antioxidant that supports healthy red blood cells, as well as the nervous system, immune system, and liver.
 

FOODS TO LIMIT OR AVOID WHEN TRYING TO CONCEIVE

In addition to adding the foods listed above into your conception diet, it’s also important to eliminate certain other foods and beverages. The following foods and drinks can interfere with your chances of conception:

1. Processed Foods

Processed foods are typically high in calories but low in nutrients -- including the many nutrients needed to support reproductive health. They’re particularly high in trans fats, which can contribute to inflammation, which can impact fertility. 

It’s also important to minimize your intake of soy products when sticking to a fertility diet. Soy contains a form of plant-derived estrogen called isoflavones. Overconsuming isoflavones may negatively impact your hormone balance and ability to conceive.

2. High-Glycemic Foods and Drinks

High-glycemic foods and drinks are those that cause a rapid spike in blood sugar. Poor blood sugar balance when trying to conceive can interfere with egg maturation and ovulation. Avoid consuming sugary foods and drinks -- including candy, baked goods, soda, and juice -- to maintain stable blood sugar.

3. Caffeine

Overconsuming caffeine (typically defined as consuming more than 200-300 milligrams per day) can interfere with your ability to get pregnant. Researchers aren’t 100 percent sure why this is the case, but they believe excessive caffeine may interfere with egg health and quality. 

4. Alcohol

Excessive alcohol consumption is linked to ovulation disorders and menstrual cycle irregularity. When trying to conceive, it’s important to reduce alcohol intake or even eliminate it from your diet altogether.

FINAL TIPS FOR A SUCCESSFUL FERTILITY DIET

In addition to eating certain foods and eliminating others (or at least reducing your intake), here are a few other steps you can take to increase the effectiveness of your conception diet and increase your chances of being able to conceive.

1. Choose Whole Foods Over Processed Options

As much as you can, choose whole foods over processed ones. Eat lots of fruits and vegetables (especially avocados, berries, and leafy greens) and high-quality protein sources (including fatty fish to get protein and omega-3 fatty acids), and minimize processed foods like chips, crackers, baked goods, etc.

2. Take Your Vitamins

You can get many of the vitamins, minerals, and other nutrients your body needs by eating a whole foods-based diet. However, you likely still need some extra support. That’s where vitamin supplements – particularly a comprehensive prenatal - come in handy. Take your vitamins consistently to fill in any gaps in your diet.

3. Mix Up Your Plate

Diversifying your diet -- while still making sure you consume primarily whole foods and minimize processed food intake -- helps you ensure you’re getting enough vitamins, minerals, and nutrients. If you eat the same foods day after day, you may be more likely to experience nutrient deficiencies.

4. Know the Best Fertility Foods for Males

Many people focus too much on women’s diets when talking about eating to conceive. Men’s diets are just as important, though. The foods mentioned in this guide -- especially leafy greens, berries, fatty fish, and nuts -- are good fertility foods for males as well as females. 

TRYING TO CONCEIVE? TRY THESE TIPS

When you’re trying to get pregnant, eating the right foods (and eliminating others) can make all the difference. Follow these tips and suggestions to improve your overall health and increase the likelihood that you will conceive.