Your journey to motherhood begins with how you nourish your body. A healthy diet isn't just about maintaining weight — it's about creating a strong foundation for conception and a healthy pregnancy. Think of it as your body's warm-up routine, preparing you for the incredible changes ahead.
Rather than waiting for a positive test, now is the time to make mindful choices. The connection between nutrition and reproductive health is powerful, and understanding it can help you take charge of your fertility journey. In this article, we’ll explore 10 nutrient-rich foods that can naturally increase fertility in females.
Importance of Diet in Fertility
Before exploring the best foods to eat while trying to conceive, it’s important to understand how diet influences fertility.
Your dietary choices play a significant role in your ability to conceive. A balanced, nutrient-rich diet supports reproductive health in several key ways:
- A well-rounded and healthy diet ensures your body receives essential nutrients such as folic acid* . This water-soluble B vitamin promotes healthy egg development, prevents birth defects* , and reduces the risks of ovulatory infertility*.
- Maintaining a healthy weight is essential for fertility. Both being underweight and overweight can lead to hormonal imbalances that hinder conception*. A balanced diet helps achieve and sustain an optimal weight*, thereby supporting fertility.
- A nutritious diet contributes to stress reduction, particularly affecting ovulation in women.
- For women with polycystic ovary syndrome (PCOS), a healthy diet helps manage insulin resistance, lowering the risk of diabetes and promoting regular menstrual cycles.
- Dietary choices can influence vaginal pH levels, with certain foods like yogurt and cranberries supporting a healthy balance. Maintaining proper pH creates an environment conducive to sperm survival and successful egg fertilisation*.
How to Increase Fertility in Women?
Here’s a list of 10 foods that can increase fertility in females:
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Omega-3 Fatty acids
Omega-3 fatty acids are crucial for female fertility. These “fabulous fats” are readily available in oily fish like mackerel, sardines, salmon, tuna, and herring. If fish isn’t your favorite, don’t worry. You can also find omega-3s in flaxseed, seaweed, chia seeds, pumpkin seeds, hemp seeds, walnuts, and enriched eggs (“omega” or “DHA” eggs).
These essential fats offer multiple benefits:
- Boost blood flow to your reproductive organs for improved conception chances.
- Regulate crucial hormones for ovulation and overall reproductive health.
- Enhance egg quality and delay ageing, leading to better embryos.
- Support the vital development of your baby’s nervous system.
Incorporating omega-3-rich foods into your diet can naturally boost your fertility and increase your chances of getting pregnant. So, top your meal with some “fabulous fats”!
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Plant Protein
Women trying to conceive can benefit from incorporating more vegetable protein into their diet. A study suggests that a higher intake of vegetable protein has been linked to more than 50% lower risk of ovulatory infertility*, which is a common cause of difficulty in getting pregnant.
Vegetable protein is primarily found in:
- Beans and legumes: Lentils, chickpeas, kidney beans, and black beans
- Ancient grains: Quinoa, amaranth, and buckwheat
- Nuts and seeds: Almonds, cashews, walnuts, sunflower seeds, pumpkin seeds, and peanuts
- Vegetables (smaller quantities): Leafy green vegetables, broccoli, asparagus, and brussels sprouts
While vegetable protein is a fantastic way to enhance fertility, you can still enjoy animal protein as part of a balanced diet. However, it’s essential to limit the amount and frequency of animal protein consumption, as research suggests that high intake can negatively impact fertility* .
Always consult your doctor before making significant changes to your diet, especially if you are trying to conceive.
READ: Common Causes of Infertility In Wome
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Folate
Folate, also known as folic acid, is a crucial B vitamin that supports your well-being. It fuels cell metabolism, promotes healthy cell formation, and can even help your body combat the negative effects of stress, improving fertility. An adequate amount of this vitamin is essential during the early stages of pregnancy since it supports the healthy development of your baby and prevents neural tube defects like spina bifida and anencephaly.
Some excellent fertility-promoting foods rich in folate include:
- Dark leafy greens (broccoli, kale, and Brussels sprouts)
- Asparagus
- Legumes (beans, lentils, and chickpeas)
- Beets
- Citrus fruits (oranges, grapefruits, and lemons)
- Nuts (almonds, walnuts, and cashews)
- Fortified cereals and breads
If you struggle to get enough folate from your diet, consider taking a folic acid supplement. However, consult your doctor before starting any new supplements, especially if you have any underlying health conditions.
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Vitamin D
The “sunshine vitamin,” vitamin D, is essential for conception. It boosts immunity, regulates hormones, and fights inflammation, which can improve ovulation, hormonal balance, and insulin resistance.
While sunlight is the primary source of vitamin D, it’s not always a reliable or safe option. Consider adding these vitamin D-rich foods to increase fertility in women:
- Fatty fish (trout, salmon)
- Mushrooms (UV-treated)
- Sardines
- Egg yolks
- Cheese
- Chicken breast
- Fortified foods
- Some milk and cereals
You can also consider taking a daily supplement, especially during conception and pregnancy, to ensure optimal levels.
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Antioxidants
Antioxidants are the body’s guardians, protecting cells from harmful oxidative stress. This stress can cause damage, premature ageing, and inflammation throughout the body, potentially affecting even the reproductive system.
These mighty warriors are found in a variety of foods, including:
- Vitamin C: Oranges, strawberries, kiwi, bell peppers, and broccoli
- Vitamin E: Almonds, sunflower seeds, spinach, and avocados
- Beta-carotene: Carrots, sweet potatoes, butternut squash, kale, and spinach
- Lutein: Spinach, kale, collard greens, and eggs
READ: Myths and Facts about Infertility
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Complex Carbohydrates
Choosing foods with a low glycaemic index (GI) can significantly impact your well-being. Unlike simple carbohydrates found in white bread, sugary treats, and white potatoes, low-GI foods offer numerous benefits:
- Releases energy slowly and prevents blood sugar spikes and crashes
- Promotes stable insulin levels
- Reduces your risk of getting Type 2 diabetes
- Lowers your risk of developing heart disease and high blood pressure
- Maintains a healthy weight
- Boosts your chances of conception
Examples of Low GI Foods:
- Whole grains: Brown rice, quinoa, oats, and whole-wheat bread
- Beans and legumes: Lentils, chickpeas, and kidney beans
- Non-starchy vegetables: Broccoli, spinach, carrots, and green beans
- Starchy vegetables: Sweet potato
- Fruits: Apples, berries, oranges, and grapefruits
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Fibre
Fibre isn’t just good for digestion but helps maintain hormonal balance and blood sugar levels.
A study shows that soluble fibre, abundant in avocados, sweet potatoes, oats, and fruits, may help maintain balanced estrogen and progesterone levels. Another study found that increasing cereal fibre intake by 10 grams daily significantly reduced the risk of ovulatory infertility in women
over 32 by 44%.
Incorporate these high-fibre foods into your diet:
- Whole grains: Brown rice, oats, quinoa, and whole wheat bread and pasta
- Fruits: Apples, berries, pears, bananas, and oranges
- Vegetables: Broccoli, carrots, spinach, and brussels sprouts
- Beans: Lentils, chickpeas, kidney beans, and black beans
However, it’s best to consult your doctor to determine your fibre needs. They can guide you on the appropriate amount of fibre based on your overall health and diet.
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High-Fat Dairy
Some research suggests that choosing high-fat dairy over low-fat might benefit your fertility*. Consider replacing a few low-fat dairy products with high-fat alternatives, such as:
- Whole milk
- Full-fat yogurt
- Creamy cheese
- Butter or ghee
- Whipped cream
Remember, balance is key. While high-fat dairy foods can increase fertility in women, it’s crucial to maintain a healthy overall diet. Consult your doctor for personalised advice that’s right for you.
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Iron
An insufficient supply of iron has been associated with anovulation, a condition where eggs are not released. A study suggests iron supplements and plant-based iron (non-heme) might help prevent this type of infertility in women.
To keep your levels up and support healthy ovulation, prioritise iron-rich foods, including:
- Shellfish (clams, oysters, and mussels)
- Nuts and seeds (pumpkin seeds, sunflower seeds, pine nuts, and cashews)
- Dark leafy greens (spinach, kale, collard greens, and Swiss chard)
- Legumes (lentils, chickpeas, and peas)
- Tofu and soy products
- Dried fruits (apricots, raisins, and prunes)
- Fortified cereals
If you have concerns about your iron intake, talk to your doctor about incorporating iron-rich foods or supplements into your diet.
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Choline
Choline, an essential nutrient for healthy brain and nerve functions, is vital for female fertility. It improves ovarian function, manages endocrine disorders like PCOS, and promotes your baby’s development, protecting them from certain birth defects.
Choline is found in various foods, including:
- Eggs
- Liver (in moderation)
- Chicken
- Turkey
- Salmon
- Broccoli
- Brussels sprouts
- Legumes
6 Foods to Avoid While Trying to Conceive
Now that you know what to eat to get pregnant faster, let’s focus on the foods you should avoid while trying to conceive:
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Caffeine
Found in coffee, tea, energy drinks, chocolate, and some medications, caffeine disrupts nutrient absorption and raises miscarriage risks and pregnancy complications. Limit or avoid caffeine, and consult your doctor about safe amounts during pregnancy.
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Alcohol
Alcohol can reduce fertility, increasing the risk of miscarriage and birth defects. Additionally, alcohol can disrupt hormone balance and women’s menstrual cycles, making it difficult for them to conceive.
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Processed Foods
Packed with unhealthy fats, salt, and sugar, processed foods can cause inflammation in the body, which can hinder conception. Stick to whole, unprocessed foods like fruits, veggies, lean protein, and whole grains since they reduce obesity risk and provide essential elements for a healthy pregnancy.
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High-Mercury Fish
Avoid mercury-rich fish, such as sharks, swordfish, king mackerel, and tilefish, as they can damage growing brains and nerve systems and are particularly harmful during pregnancy. Choose low-mercury options like shrimp, pollock, or salmon (up to 12 ounces/week).
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Unhealthy Fats
Trans fats (in processed foods), saturated fats (in animal products), and omega-6 fatty acids (in certain vegetable oils) contribute to inflammation and fertility issues. Replace them with healthy fats from olive oil, avocados, nuts, and seeds.
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High-sugar Drinks and Soda
Sugary foods and drinks lower fertility, cause inflammation, age internal organs, and may reduce the success rates of In-vitro fertilisation (IVF). Limit intake to enhance chances of conception.
Take Away
A healthy diet and lifestyle are your partners when it comes to conceiving. They create a strong foundation for you and your future baby. So, focus on eating the nutrient-rich foods that increase fertility in females and avoid those that may hinder it.
However, do not stress over restrictive diets. Instead, focus on a balanced approach that makes you feel good, inside and out.
Begin by making small, positive changes today, like including colourful fruits, whole grains, and vegetable proteins in your meals. And remember, you’re not alone. Talk to your doctor – they’re here to support you on your journey to get pregnant.
