Fertility diet: The best foods to eat to boost fertility

If you’re trying to conceive or planning on growing your family, you may be surprised to learn just how much your diet plays a role in your fertility. While there is no one “fertility diet,” there are foods to eat to boost fertility and improve your chances of a healthy pregnancy.

Perhaps you’re even in the midst of an infertility journey yourself. If so, please know you’re not alone. According to the World Health Organization, about every 1 in 6 people of reproductive age will experience infertility in their lifetime.

Here’s the good news: while fertility is complex, there are steps you can take to support your fertility and hormone health by nourishing your body with the right nutrients.

Should you start a fertility diet?

Whether you’re actively trying to get pregnant or just planning ahead, optimizing your fertility diet now can make a difference in your pregnancy journey.

Research shows that a plant-forward, whole-food diet similar to the Mediterranean diet—high in fish, whole grains and legumes, fruits and veggies—is associated with improved fertility and higher chances of getting pregnant. This is compared to the typical Western diet, which is high in refined carbs and trans fats.

There’s no single “fertility diet,” but incorporating these foods may support your fertility and overall health:

• Vegetables
• Legumes
• Fruits
• Whole grains and unrefined carbohydrates
• Olive oil and other healthy fats
• Nuts and seeds
• Fish (especially oily fish)
• Moderate poultry intake

Top foods to eat to boost fertility

Here’s how to focus your plate on the nutrients that matter most—and practical ways to eat more of them day to day.

Folate

Folate (vitamin B9) is one of the most important nutrients for fertility and early pregnancy. It supports DNA synthesis, egg quality and proper fetal development.

Research consistently shows that adequate folate intake, particularly before conception, is associated with improved fertility and reduced risk of neural tube defects.

Foods rich in folate:

• Leafy greens (spinach, kale, arugula)
• Lentils and beans
• Asparagus
• Avocado
• Eggs

Most experts still recommend a folate or folic acid supplement when trying to conceive, but getting folate from food helps round out your intake. In fact, recent evidence shows that incorporating food sources of folate in addition to a supplement may increase your probability of conceiving.

Here are some practical ways to up your folate intake:

• Add a handful of spinach to smoothies or eggs in the morning.
• Swap one meat-based meal per week for lentil or bean-based dishes.
• Keep pre-washed greens on hand to make it easier to add to any meal.

Omega 3 fatty acids

Omega-3 fatty acids support hormone production, reduce inflammation and may improve egg quality. Diets rich in these healthy fats—like the Mediterranean diet—are linked to better fertility outcomes and higher pregnancy rates. This is especially true of omega-3 sources of docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

Top sources of omega-3s:

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds
• Flaxseeds
• Walnuts

Here are a few easy ways to add omega-3s to your meals and snacks:

• Aim for two servings of low-mercury fatty fish per week.
• Sprinkle chia seeds or ground flax into oatmeal, yogurt or smoothies.
• Use walnuts as an easy snack instead of processed options.

Antioxidants

Antioxidants help protect eggs and reproductive tissues from oxidative stress, which can negatively affect fertility. Diets rich in antioxidant-containing foods—especially fruits and vegetables—are associated with improved reproductive health.

Foods high in antioxidants:

• Berries (blueberries, strawberries, raspberries)
• Citrus fruits
• Bell peppers
• Tomatoes
• Dark chocolate (in moderation)
• Green tea

To boost your antioxidant intake, try these easy additions:

• Add berries to breakfast or snacks daily.
• Include at least one colorful vegetable at every meal.
• Keep frozen fruit on hand. It’s just as nutritious and more convenient.

Iron

Iron plays a key role in oxygen transport and overall cellular function in the body, both of which are essential for healthy ovulation. Low iron levels have been linked to infertility, with one study concluding that women who consumed iron supplements had a significantly lower risk of ovulatory infertility (about 40% lower risk).

Women with a history of heavy periods or iron deficiency can benefit from iron in a prenatal vitamin. If you have concerns about your iron status, ask your doctor about testing your ferritin levels.

Iron-rich foods to try:

• Lentils and beans
• Spinach
• Tofu
• Lean red meat
• Pumpkin seeds

Try these simple ways to incorporate more iron into your diet:

• Pair plant-based iron foods with vitamin C (like citrus or peppers) to boost absorption.
• Add beans or lentils to salads, soups or grain bowls.
• Rotate in iron-rich meals a few times per week.

Vitamin D

Vitamin D supports hormone regulation and reproductive function, and low levels have been linked to infertility and reproductive disorders like endometriosis and polycystic ovarian syndrome (PCOS).

Vitamin D is a little different from most nutrients because your body can both make it from sunlight and absorb it from food. If you’re trying to conceive, you may want to consider asking your doctor about testing your vitamin D levels.

While supplementation is often recommended if you have low levels of vitamin D, food sources can still help support healthy levels.

Aim to include these foods a few times a week:

• Fatty fish (salmon, tuna)
• Egg yolks
• Fortified dairy or plant milks

It’s also important to get regular sunlight exposure when possible, as sunlight hitting your skin triggers the production of vitamin D.

Foods to avoid in a fertility diet

Just as important as what you add to your diet is what you might want to consider scaling back—namely, ultra-processed foods.

Research has found that higher ultra‑processed food intake during the periconception period (the few months surrounding conception) was linked to smaller early embryonic growth in women and to reduced fertility in their male partners.

When you’re trying to reduce the amount of ultra-processed foods in your diet, here are the main categories to watch:

• Added sugars and refined carbs: sugary drinks, baked goods, white bread and pasta, highly processed snack foods
• Trans fats: fried fast food, packaged baked goods, anything with “partially hydrogenated oils”
• Processed meats (in excess): bacon, sausage, deli meats, hot dogs
• Ultra-processed foods: fast food, chips and packaged snacks, frozen meals with long ingredient lists, highly processed cereals

Even a few simple swaps or cooking one or two more meals per week at home can make a big difference without overhauling your entire routine.

Aim to build meals around whole foods and simple ingredients. It can be helpful to keep easy staples on hand like frozen vegetables, eggs, canned beans and frozen fish or poultry to make mealtime smoother.

Supporting your fertility journey

When it’s taking longer than you had hoped to conceive, it can feel overwhelming trying to figure out where to start. The truth is, fertility is complex. Nutrition is one powerful piece of the puzzle, but it’s not the only one—and unfortunately, many of the other factors are out of our control.

What you can control is how you support your body day to day. Try to nourish yourself in a way that feels sustainable, not restrictive. These small, consistent shifts can support hormone balance, ovulation and overall health over time.

While nutrition is important, don’t neglect other aspects of your health like sleep, mental health and exercise.

It’s also important to remember: if things aren’t happening as quickly as you hoped, it doesn’t mean you’ve done anything wrong—and you don’t have to figure it out alone. If you’ve been trying for a while without success, it may be time to take the next step:

• Talk with your OBGYN or a fertility specialist.
• Ask about basic testing for you and your partner.
• Check key labs like hormone levels or vitamin deficiencies.

By focusing on nourishing habits, asking for help when you need it and staying flexible in your approach, you’re giving yourself the best possible foundation—whatever your path to parenthood looks like.

Questions about eating for fertility? Talk to an OBGYN or find a registered dietitian near you.