Did you know that what you eat can directly impact your fertility? Nutrition plays a huge role in hormone balance, egg and sperm quality, and overall reproductive health. Making the right food choices can support your body’s natural ability to conceive, while the wrong ones may create obstacles. Let’s talk about the best fertility-boosting foods and what to avoid when trying to conceive.

For a deeper dive into fertility-friendly nutrition plus a 100-day eating plan that will radically shift your egg quality, check out my book, The Egg Quality Diet.

Best Foods for Fertility

• Healthy Fats – Omega-3s from foods like wild-caught salmon, walnuts, pastured eggs, cod liver oil and sardines help regulate hormones and support egg quality.

• Protein-Rich Foods – Choose high-quality sources like grass-fed meats, wild-caught fish, free-range eggs, nuts, organ meats, seeds, soaked and sprouted beans and full fat dairy (if you can tolerate it).

• Leafy Greens – Spinach, kale, and Swiss chard are loaded with folate, which is essential for healthy fetal development and fertility.

• Antioxidant-Rich Foods – Berries, nuts, and dark chocolate help reduce oxidative stress, protecting both eggs and sperm.

• Full-Fat Dairy – Research suggests that full-fat dairy (like yogurt and cheese) may support ovulation, while low-fat dairy could have the opposite effect. Please only consume dairy if it agrees with your body. If you are unsure about this then I strongly encourage following the plan laid out in my book The Egg Quality Diet to see which foods work for your body and which ones don’t.

• Whole Grains – Brown rice, quinoa, good quality breads (like sourdough) and oats help maintain stable blood sugar levels, which is key for hormone balance. Please only consume glutinous grains if they agree with your body.  If you are unsure about this then I strongly encourage following the plan laid out in my book The Egg Quality Diet to see which foods work for your body and which ones don’t.

Want to know exactly how to incorporate these foods into your daily routine? My Fertility Coaching Program provides personalized guidance and meal plans tailored to your needs.

Foods to Avoid for Fertility

• Trans Fats – Found in fried and processed foods, trans fats can disrupt hormone function and increase inflammation.

• Refined Sugars – Too much sugar can lead to insulin resistance, which negatively impacts ovulation and hormone balance.

• Excess Caffeine – A little organic caffeine is fine, but too much may interfere with conception.

• Alcohol – Regular alcohol consumption can throw off hormone levels and reduce fertility for both men and women.

• Highly Processed Foods – Packaged foods with artificial additives, preservatives, and excess salt can interfere with reproductive health.

If you’re unsure what foods to prioritize or need help cleaning up your diet, my Fertility Reboot Program is a great place to start!

Lifestyle Tips to Enhance Fertility

• Stay Hydrated – Proper hydration supports cervical mucus production, which is essential for sperm transport. I recommend consuming half of your body weight in ounces of water daily.

• Manage Stress – Chronic stress can disrupt hormones, so try incorporating stress-reducing practices like yoga or meditation. My books, Yes, You Can Get Pregnant + Body Belief, dive into the mind-body connection and how stress impacts fertility.

• Move Your Body Daily – Finding time to move your body daily is critical to your hormonal health and optimal fertility.  I break down my favorite fertility enhancing exercises HERE.

If you’re ready to take control of your fertility and want expert support, explore my coaching programs for personalized guidance.

Nourishing your body with the right foods is one of the most powerful ways to naturally enhance your fertility. Small, consistent changes to your diet can make a big difference in your journey to conception!