When it comes to fertility, many people focus on timing intercourse, tracking ovulation, and other reproductive health practices. However, one of the most important, yet often overlooked, factors in boosting fertility is nutrition. As I always say (and this mantra is also the cornerstone of my best-selling fertility books): Food is your primary medicine.  Remember– you cannot out supplement a crappy diet.  The food you eat has a profound impact on your hormonal balance, egg and sperm health, and overall reproductive function. In this post, I’ll share how nutrition plays a vital role in enhancing natural fertility and what you can do to support your body for conception (most of this is also in my best-selling fertility books).

Why Nutrition Matters for Fertility

Fertility is a complex process that depends on many factors, including hormone regulation, proper ovulation, healthy eggs and sperm, and a balanced reproductive system that is ready for implantation. Nutrition is a key player in all of these areas, and eating a balanced, nutrient-dense diet can create the ideal environment for conception.

A healthy diet supports:

• Hormonal balance: Proper levels of estrogen, progesterone, and other reproductive hormones are necessary for regular ovulation and a successful pregnancy.
• Egg and sperm quality: The health of eggs and sperm can be enhanced by a well-balanced diet rich in antioxidants and key vitamins.
• Healthy mitochondria: Mitochondria are the cells powerhouse and when quality of egg or sperm cells decline its due to declining mitochondria.  Diet can significantly impact mitochondrial health
• Reduced inflammation: Certain foods can help lower inflammation in the body, which can impact fertility (and cellular health) negatively if left unchecked.

Foods That Support Natural Fertility

To improve your fertility naturally, focus on a diet that’s rich in essential vitamins, minerals, antioxidants, and healthy fats. Here are some key foods to include in your diet to give your reproductive health a boost:

1. Leafy Greens & Cruciferous Vegetables

Vegetables like spinach, kale, broccoli, and Brussels sprouts are packed with folate, an essential B-vitamin that supports healthy cell division and hormonal function. Folate is especially important when trying to conceive because it helps prevent birth defects and supports a healthy pregnancy.

2. Healthy Fats

Omega-3 fatty acids found in foods like flaxseeds, walnuts, and fatty fish (such as salmon and sardines) are essential for hormone production and reproductive health. They also help improve blood flow to reproductive organs.

3. Nutrient-dense Protein

Incorporating quality protein sources like grass fed beef, pastured chicken, turkey and eggs, wild caught fish, soaked beans and legumes into your diet can help maintain healthy levels of amino acids, which are vital for cell repair and reproduction.

4. Antioxidant-Rich Fruits

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, which help protect eggs and sperm from oxidative stress.

5. Nuts & Seeds

Nuts like almonds, walnuts, and seeds like chia, pumpkin, and sunflower seeds provide essential nutrients like vitamin E, zinc, and magnesium, all of which are crucial for fertility.

6. Slow carbs

I know some talk about Ketogenic diet for fertility but I find clinically that when women go too low carb their luteal phases suffer and therefore their progesterone declines.  We need carbs for a healthy menstrual cycle.  My favorite ‘slow carbs' are things like sweet potato, squash, rice, quinoa, cauliflower, lentils (soaked), beans (soaked), carrots and brussel sprouts

7. Avocados

Avocados are a nutrient-dense superfood, rich in monounsaturated fats that support hormone production. They also contain folate, vitamin E, and potassium, all beneficial for reproductive health. I tell my clients to aim for one avocado per day.

8. Sweet Potatoes

I know I have already mentioned these in the slow carb category, but sweet potatoes are so important for fertility that they deserve their own cateogry!  They an excellent source of beta-carotene and vitamin A, which support reproductive health and help regulate hormone production.

9. Bone Broth

I consider this baby glue.. its also an amazing source of glycine, glutatmine, calcium, magnesium, collagen and so much more.  It helps heal the gut, lower inflammtion, improve nutrient absorption. I have an amazing bone broth recipe HERE.

10. Filtered Water

Hydration is essential for overall health, including reproductive health. Drinking enough water helps maintain healthy cervical mucus production, which is essential for sperm to reach and fertilize the egg. But please make sure you are filtering your water, even better if you are using reverse osmosis. I have a list of my top recommended water filters HERE.

Foods to Avoid When Trying to Conceive

While there are plenty of foods that support fertility, some can hinder your chances of conception. I go into all of this (and so much more) in my best-selling fertility books.. but it is best that you minimize or avoid the following (while also remembering that perfection DOES NOT equal pregnancy):

• Trans fats: Found in processed and fried foods, trans fats can negatively impact insulin levels and hormone production.
• Refined sugars: These can cause spikes in blood sugar and insulin, which may interfere with ovulation.
• Excess caffeine and alcohol: Excessive caffeine and alcohol intake can affect hormone levels and ovulation. I think there can be a place for these in your life but I recomend limiting caffeine to less than 80 mg/day and it must be an organic source and never drank on an empty stomach.
• Processed meats: High intake of processed meats can affect fertility due to harmful chemicals and unhealthy fats.
• GMO foods + artificial sweeteners: scientific studies have shown that these products disrupt hormones and impact fertility. I would avoid at all costs
• Refined grains + soy products:  similarly to GMO foods, these products are highly refined, often contain harmful pesticides and endocrine disrupting chemicals and should be avoided.

Take the Next Step in Your Fertility Journey

Nutrition plays a pivotal role in supporting natural fertility and creating a healthy environment for conception. By focusing on a nutrient-rich diet filled with whole grains, healthy fats, lean proteins, and antioxidant-rich foods, you can enhance your body’s ability to conceive. Remember, it’s not just about what you add to your diet but also what you remove.

If you’re ready to take control of your fertility, I’ve created a step-by-step guide to optimizing your diet and lifestyle for conception. Check out my book, Yes, You Can Get Pregnant here, where I dive deeper into these fertility-boosting principles.

For more personalized support, I offer fertility coaching and programs designed to help you achieve your dream of motherhood. Learn more about working with me here.

You don’t have to navigate this journey alone—I’m here to support you every step of the way!