If you are trying to get pregnant, you probably know that there are foods that increase fertility. Below you will find a fertility foods list (including a free printable grocery list, meal planner and fertility diet recipes) that can help you improve your fertility and get pregnant naturally.
Researchers are constantly trying to find what foods increase fertility rates in both men and women.
These fertility superfoods are packed full of nutrients and vitamins and can help to get your body in optimal health ready to conceive.
Diet plays such an important role in improving fertility that some doctors insist on their IVF patients following a certain regime before they can begin treatments. Read more about the Fertility Diet I followed here.
Bonus – these are healthy foods that increase fertility in males and females so you can enjoy the same meals as your partner.
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The Fertility diet that changed my life
The Best Supplements to Boost Your Fertility
The Ultimate Fertility Smoothie for men and women
How Are There Foods That Increase Fertility?
In order to produce lots of healthy eggs, your body needs lots of protein and other nutrients that help the cell development. These include Vitamin D, Omega 3s, and iron.
According to British Fertility expert, Zita West, “Protein provides the building blocks to healthy eggs and hormones; protein from fish, chicken and meat as well as vegetable sources are all crucial to egg health.”.
In addition to a protein rich fertility diet, there are other vitamins and minerals that can help to boost your chances of getting pregnant by getting your body in tip top shape for pregnancy.
Bear in mind that if you have a medical condition that is stopping you from getting pregnant (for example blocked fallopian tubes) then no food in the World will reverse this.
Fertility foods are good for balancing your hormones and easing symptoms of PCOS and poor egg quality. A poor diet can be detrimental to your egg quality and overall health and eating foods that can help fertility may be just what you need.
Even if you are going through fertility treatments such as IVF or IUI, a better diet will help increase your chances of a BFP.
Are There Foods That Cause Female Infertility?
While there are no foods that have been proven to cause female infertility, it is recommended that you avoid the following if you are trying to get pregnant:
- Trans fats
- Excessive alcohol
- Too Much Caffeine (Here’s how much you can have)
- Processed Meats
- Fish that is high in mercury
Basically any foods that you should avoid while pregnant would also be best avoided for optimal fertility.
One thing to mention:
There has been much talk about a link between peas and infertility.
The compound of concern in peas that may or may not cause infertility is called m-xylohydroquinone.
A 1952 study showed that consumption of peas decreased fertility by up to 60% although the study did not then look at how long the decrease in fertility lasted.
I could not find more recent studies to show any link between peas and fertility but I wanted to mention it in this article on fertility foods just so you are aware.
Fertility Foods List
The fertility superfoods in the list below are packed full of exactly what your body needs to conceive and maintain a healthy pregnancy.
Try and incorporate each of these foods into your weekly diet to optimize your fertility.
As well as improving your overall fertility, fertility foods can also help implantation. Implantation is essential for pregnancy and is something that we often ignore until we are going through an IVF cycle.
If you are older and worried about getting pregnant, the list is full of superfoods for fertility over 40. You can also get more tips for conceiving over the age of 40 here.
19 Foods That Increase Fertility
Eggs are packed with vitamin D and protein for cell growth. When I was trying to get pregnant, I ate so many eggs as they are a really easy way to get protein at breakfast plus they are super cheap.
A few hardboiled eggs make a good snack on the go if you don’t have time to make something.
Note that the egg yolk is the most nutritious part of the egg. Many people avoid the yolk because there was a rumour that it was bad for you or high in fat.
When it comes to fertility, the egg yolk is the most nutritious part and you can eat it with no problems.
The egg yolk will provide your body with fertility vitamins such as selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Zinc is an essential vitamin for male fertility and can help improve sperm counts.
Fertility Diet Recipes That Include Eggs
According to a 2016 study, avocados contain many essential ingredients for fertility and maternal health.
Avocados contain high amounts of the key nutrients folate and potassium.
They are also great sources of monounsaturated fats, and lipid-soluble antioxidants, which have all been linked to improvements in maternal health, birth outcomes and/or breast milk quality.
As avocados are high in fat, you don’t want to overdo them but they are great in salads or even smoothies as a replacement for dairy.
Fertility Recipes With Avocados
Asparagus is a fertility superfood that is jammed full of folic acid which is essential for developing babies. It is also really high in fertility vitamins such as A, C and B.
As asparagus is low in calories and fat, you can eat it as much as you like as part of a healthy fertility diet.
Healthy Asparagus Recipes
Walnuts are one of the best foods that increase fertility in meals.
They are rich in omega-3 and omega-6 fatty acids. Both these are thought to be essential for optimum fertility.
A study published in 2019 came to the conclusion that walnuts may enhance the probability of pregnancy for men with male factor infertility.
This is mainly due to an improvement in both sperm motility and morphology which are common reasons for male infertility.
And what about women? The fatty acids can also be very beneficial for female fertility and my acupuncturist recommended 3 whole walnuts a day for my unexplained infertility.
How to add walnuts to your fertility diet
Sprinkle them on your morning oatmeal
Snack on a handful during your morning break
5. Flax seeds
Flax seeds are another awesome source of both Omega 3 and 6 essential fatty acids which your body needs to balance hormones.
Hormone imbalance is one of the most common reasons for general infertility as it can cause irregular cycles and innovulation as well as poor egg quality.
Ground flax seeds are the best for fertility and they are easy to add into your diet.
How To Add Flaxseeds to your diet
Sprinkle ground flaxseeds on yoghurt or oatmeal
Add to a smoothie such as The Ultimate Fertility Smoothie for Men & Women
Oysters and other shellfish are high in B12 and zinc that is thought to be missing in the diet for some infertile women.
They are low in calories and high in protein making them the perfect fertility superfood for this list.
We all know that oysters are meant to be an aphrodisiac which can only be a positive when we are trying to get pregnant.
If you don’t fancy oysters, try shrimp, mussels or clams for their healthy benefits.
Fertility Diet Recipes With Oysters
Spinach and other leafy greens such as kale are packed with iron, folate, and zinc. These are minerals that are essential for maternal health.
Iron in particular can cause poor egg quality and ovulation issues.
Fertility Superfood Recipes With Spinach
The Ultimate Fertility Smoothie for Men & Women – add spinach to this or any smoothie
Fish is high in calories and packed with healthy fertility-boosting vitamins. Salmon in particular is a great source of selenium and Omega 3 fatty acids.
Selenium can help prevent miscarriages due to its antioxidants protecting the eggs from free radicals.
Salmon Recipes For Fertility
9. Brazil nuts
Brazil nuts are another great source of selenium and studies have shown that it may have positive outcomes for both female and make fertility.
One study found that selenium helped to promote healthy egg follicles in cows so having a brazil nut or two may help your egg quality too.
Brazil nuts are also another food that increased fertility in males. studies have shown that supplemental selenium can increase sperm motility and improve pregnancy rates.
How To Add Brazil Nuts To Your Fertility Diet
The easiest way to eat brazil nuts is to snack on 2 or 3 every day.
Beans are chock full of iron and a great source of protein, especially for vegetarians. A diet rich in beans and lentils may help to balance your hormones and improve you chances of getting pregnant.
If you are vegan or vegetarian, beans and lentils can be a great protein source to improve your egg quality and fertilization rates.
How To Eat Beans For Fertility
11. Maca Root
Ancient Peruvian medicine experts swear by maca for fertility. It is great for improving fertility outcomes in both men and women.
Maca can also increase libido and is known as natural Viagara in Peru.
How To Take Maca Root
You can buy capsules or powder to put in smoothies. I am not a huge fan of the taste of maca powder so I take these capsules.
12. High-fat dairy
A 2009 study from Harvard showed that high-fat dairy was better for fertility levels.
There are, however, some schools of thought that think that dairy should be eliminated completely which is of course completely contradictory.
If you don’t have any intolerances to dairy, it is probably a good idea to try full fat cheese or yogurt in place of your regular skim and fat free options while you are trying to get pregnant.
Fun Ways To Add Dairy To Your Diet
Add Greek Yogurt to a fertility smoothie bowl.
13. Coconut oil
Healthy fats are essential for cell growth. Coconut oil is also a fertility friendly lube that is not toxic to sperm. Coconut oil also taste really good and has antibacterial properties.
How To Add Coconut To Your Diet
Switch to olive or coconut oil for cooking and baking.
14. Sunflower seeds
Sunflower seeds are fertility powerhouses that you can snack on whenever you want. They are rich in zinc, folate and selenium.
They are great for both male and female fertility.
Sunflower seeds are also a good source of omega-6 fatty acids.
Adding Sunflower Seeds to your fertility diet
Sunflower seeds can make a great snack on their own or as a healthy trail mix add-in.
You can also sprinkle them on salads or yogurt.
15. Bee Pollen and Royal Jelly
You might have even heard of royal jelly but it is one of the best fertility superfoods to include in your diet. A study in 2017 showed that royal jelly significantly increased follicular growth and development in rat ovaries.
It is thought to be extremely beneficial for infertility.
What about bee pollen and fertility?
Bee pollen contains essential amino acids, vitamins A, D, E, K, C, B3, and B5, and bioflavonoids. It can help increase sperm count and motility.
How To Include Royal Jelly In Your Diet
16. Red Raspberry Leaf Tea
Red raspberry leaf tea has been used for centuries to improve the uterine lining which promotes implantation. I drank this Organic Fertility Tea two to three times a day from CD1 – Ovulation.
You can buy the tea, along with tons of other fertility boosting supplements and vitamins at Fairhaven Health. They offer free shipping too! Use promo code SEASIDE for 10% off your order.
17. Sweet Potato and Yams
If you google “foods to get pregnant with twins” (and I’m sure you wouldn’t do that, right?), yams always come up as the top answer. There are numerous stories of people falling pregnant with twins after eating copious amounts of yams.
The theory behind this is that the yam root also contains phytoestrogens that can stimulate the secretion of the follicle stimulating hormone (FSH).
The Yoruba people of Souther Western Nigeria eat yams multiple times a day and have a very high incidence of frateral twins according to Yale University article.
This can stimulate the ovaries to mature eggs and in some cases, hyper-ovulation resulting in multiple births.
Delicious Fertility Diet Recipes With Yams
Garlic is anti-inflammatory, great for the immune system and high in selenium. Onions and garlic can help increase your levels of an antioxidant called glutathione. This is one of the most powerful antioxidants to combat PCOS and infertility.
Research has shown that eating sulfur-rich foods packed with gluthiaone can increase sperm counts in men.
It is also thought that glutathione deficiency is related to premature ovarian aging and even ovarian cancer.
Great Recipes For Increasing Your Gluthiaone Levels
Which Fruit Is Good For Fertility?
No fertility food list would be complete without a mention of this superfood – pineapple.
Pineapple is such a great fertility booster that has become a symbol of fertility with tons of merchandise for sale such as this cute onesie.
Pineapple contains an enzyme called bromelain which may increase blood flow to the uterus, improving implantation rates.
An easy way to add pineapple into your daily fertility diet is to drink this delicious Pineapple Core Implantation Smoothie.
How To Eat Foods That Increase Fertility
Introducing some or all of the foods above into your diet will go a long way to improving your fertility and your general well being.
If you have a sweet tooth, make sure to check out these fertility diet recipes that incorporate a lot of fertility superfoods.
Just remember, eggs take 3 months to mature so don’t expect miracles within days. I followed this diet plan before both my pregnancies and got pregnant in Month 3 both times.
Free Printable Fertility Food List
If you are interested in reading more about fertility and the importance of diet, I highly recommend this book by Julia Indichova: Inconceivable: A Woman’s Triumph over Despair and Statistics.
I read it more than once while TTC my oldest daughter and it really helped me realize that I had the power to change things.
Julia was told that she would not be able to conceive due to extremely high FSH levels. Even IVF clinics turned her down so she took action herself and saw dramatic results.
For more information on diet and lifestyle changes that can help you get pregnant, check out my ebook – Naturally Fertile
It is packed with recipes and ideas for making fertility boosting foods a part of your every day diet.
More Tips on Improving Your Fertility:
FREE Fertility Resources (Ebooks, Checklists and more)
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If you want to add even more foods that increase fertility into your daily diet, you can sign up here for my free 5-day fertility diet meal plan that will get you started.
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