One of the first things I emphasize with my fertility clients is this: don’t fear fat. The right kinds of fats are absolutely essential for hormone production, menstrual cycle regulation, and the health of both eggs and sperm.
So many of us grew up during the “low-fat diet” era, and I can’t tell you how often I see women struggling with hormone imbalance and irregular cycles simply because they’re not eating enough healthy fat. If you’re trying to conceive, fat is your friend. In fact, as I share in my best-selling book Yes, You Can Get Pregnant, nourishing your body with the right nutrients—including fertility-friendly fats—is one of the most powerful ways to optimize your chances of conception.
Why Healthy Fats Are Essential for Fertility
Hormone Production
Fats are the building blocks of reproductive hormones like estrogen and progesterone—both crucial for ovulation and a healthy pregnancy.
Egg & Sperm Quality
Omega-3 fatty acids help reduce inflammation and support cellular integrity, directly improving both egg and sperm quality. (I go into great depth on this in The Egg Quality Diet, which is truly a fertility nutrition roadmap.)
Cycle Regulation
Balanced fat intake supports stable menstrual cycles and promotes regular ovulation—both critical when you’re trying to conceive.
Reducing Inflammation
Chronic inflammation can interfere with implantation and early pregnancy. Anti-inflammatory fats calm the body, creating a more receptive environment for conception.
My Favorite Fertility-Friendly Fats
- Omega-3s – salmon, sardines, flaxseeds, chia seeds, walnuts
- Monounsaturated fats – avocados, olive oil, almonds, cashews
- DHA & EPA – wild-caught fish or high-quality fish oil supplements
- Coconut oil & MCTs – excellent for metabolism and energy
- Grass-fed butter & ghee – rich in fat-soluble vitamins that support hormone function
Fats to Avoid
- Trans fats – processed foods, fried foods, margarine
- Refined vegetable oils – soybean, corn, and canola oils (highly inflammatory)
- Hydrogenated oils – often hidden in baked goods, packaged snacks, and fast food
Easy Ways to Add More Healthy Fats
- Add chia seeds or flaxseeds to your morning smoothie.
- Cook with olive oil, avocado oil, or coconut oil instead of processed vegetable oils.
- Snack on raw nuts and seeds (almonds, walnuts, pumpkin seeds).
- Eat fatty fish like salmon, sardines, or mackerel at least twice a week.
- Choose full-fat, high-quality dairy (yogurt, cheese) over low-fat versions.
My Final Thoughts
When it comes to fertility, balance is everything. Healthy fats reduce inflammation, support hormone production, improve egg quality, and give your body the nourishment it needs to thrive. By adding fertility-friendly fats and steering clear of processed oils, you’re creating the best possible environment for conception.
For a step-by-step nutrition plan that shows you exactly how to integrate these fats into a fertility-supportive diet, I recommend my book The Egg Quality Diet. And if you’re looking for a comprehensive approach that includes lifestyle, mindset, and nutritional strategies, my book Yes, You Can Get Pregnant is a powerful companion on your fertility journey.With love,
Aimee