When you’re trying to conceive, it’s easy to feel like so much is out of your hands. But there’s one powerful area where you can take control—and that’s your nutrition.
This post covers what is meant by the term fertility diet, why nutrition is so important in the months leading up to conception and whether diet still matters if you’re having fertility treatment. You’ll also learn what foods to include in your fertility diet and what to avoid, and practical tips for getting started
What Is a Fertility Diet?
The term fertility diet isn’t referring to a ‘diet’ in the conventional sense. A fertility diet is a way of eating that supports your reproductive health, hormone balance and egg quality or sperm quality. It’s not a fad diet or a rigid set of rules.
Instead, it’s about focusing on real, whole foods that provide your body with the nutrients it needs to function optimally. This approach focuses on nourishing your body to create the best possible environment for conception. It’s about creating long-term habits that help you feel your best—on your fertility journey and beyond.
Why Nutrition Is So Important for Fertility
The food you eat has the power to either support or work against your fertility. Your body relies on nutrients to function properly—and that includes your reproductive system. Just like your heart, liver or skin cells, your reproductive cells (eggs and sperm) require specific nutrients to work optimally. In fact, they may be the most important cells of all—carrying the precious DNA of your future child.
Nutrition plays a foundational role in reproductive health. From egg and sperm quality to hormone balance, ovulation and implantation, every step of the conception process depends on the availability of key nutrients. And unlike medications or supplements that act in isolation, food delivers a powerful combination of nutrients that work synergistically to support your fertility at a cellular level.
There’s growing evidence—across history, population studies, animal research and clinical trials—that you can improve fertility outcomes through diet. We know that poor sperm quality, obesity, underweight and conditions like PCOS and endometriosis can all be profoundly improved through nutrition. Even age-related fertility decline may be positively influenced by a nutrient-rich diet that supports egg health and hormonal resilience.
It makes sense when you think about it: your body literally runs on what you feed it. So when you nourish it with high-quality, nutrient-dense food, you’re giving yourself the best possible foundation for conception. Growing a baby is a demanding, nutrient-intensive process. The better nourished you are before pregnancy, the better prepared your body is to support a healthy one.
This is what a fertility diet is really about—creating a strong nutritional foundation to support your fertility now and into pregnancy.
When Should You Start a Fertility Diet?
Here’s the truth most people don’t talk about: your fertility doesn’t change overnight. In fact, the egg you release during ovulation this month began maturing around three months ago. The same goes for sperm, which take around 72–90 days to develop.
That means your nutrition and lifestyle choices today are shaping the egg (or sperm) you’ll conceive with in three months’ time. So if you’re wondering when to start making changes, the answer is: as soon as possible.
Why 3 Months matters for male and female fertility
- Egg development (folliculogenesis) takes ~90 days
- Sperm production (spermatogenesis) also takes ~72–90 days
- Nutrient levels (like B12, iron, folate and vitamin D) can take weeks or months to correct
- Hormonal balance improves gradually over time
So, whether you’re just starting to think about trying, or you’ve been trying for a while, giving your body a 3-month window to prepare is one of the best things you can do.
What if I am having fertility treatment—does diet still matter?
Fertility treatment is about more than just medical procedures. IVF and other assisted options can be vital, but they’re only one piece of the puzzle. True fertility starts with you—with your overall health, wellbeing and the internal environment you create. That’s where nutrition comes in. It’s often the missing link that helps everything else fall into place.
What if I’ve already made changes to my diet, but I’m not pregnant yet?
Don’t give up. Even if you haven’t seen results yet, change is happening behind the scenes. Many people feel more energised, sleep better, or notice improved menstrual cycles before they see a positive test. These are all signs your body is moving in the right direction.
Foods to Include in a Fertility Diet
A fertility diet focuses on nutrient-rich whole foods that support hormone balance, egg and sperm quality and overall reproductive health. Here are the key foods to focus on when building a fertility diet:
1. Colourful vegetables
Most vegetables are considered non-starchy and include options like leafy greens, peppers, broccoli, cauliflower, courgette, asparagus, aubergine, tomatoes, cucumbers and carrots.
These vegetables are packed with antioxidants, fibre and phytonutrients—compounds that support egg and sperm quality, promote detoxification and help maintain a healthy gut microbiome, which plays a vital role in hormone balance and immune health.
Aim to eat a wide variety of colours every day—each colour group provides different fertility-supportive compounds. Eat these in abundance and make them the foundation of your meals.
Want to know which vegetables are especially powerful? Find out why leafy greens made my list of
Top 10 Fertility-Boosting Foods You Should Be Eating
2. Healthy fats
Healthy fats are essential for hormone production, cell structure and reducing inflammation. Focus on natural sources like avocados, extra virgin olive oil, nuts, seeds and especially oily fish such as salmon, mackerel, sardines and anchovies.
Oily fish is a rich source of the omega-3 fats EPA and DHA, which are crucial for egg quality, implantation and a healthy pregnancy. But omega-3s aren’t just important for women—they also play a key role in sperm health, supporting sperm count, motility and morphology.
Most people aren’t getting enough of these important fats from their diet alone, making oily fish a fertility nutrition essential.
Read more on why oily fish deserves a spot on your plate in
Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate
3. High-quality protein
Protein provides the building blocks for every cell in your body and supports hormone production, egg and sperm development and overall reproductive function. Include a variety of sources such as eggs, organic poultry, grass-fed meat, lentils, beans and fish.
Protein is particularly important at breakfast, yet this is a meal where many people fall short—relying on toast, cereal or granola that lacks sufficient protein. Prioritising high-quality protein in the morning helps stabilise blood sugar and sets you up for balanced energy and hormones throughout the day.
Need ideas? Explore my list of
10 High-Protein Breakfasts for Fertility for meals with 25g+ protein to support hormone balance and reproductive health.
4. Complex carbohydrates
Complex carbohydrates are rich in fibre, vitamins and minerals and they help stabilise blood sugar levels, which is key for hormone balance and ovulation. Good sources include wholegrains (like quinoa, oats and brown rice), legumes and starchy vegetables such as sweet potato, pumpkin and butternut squash.
Orange-coloured root vegetables are particularly beneficial—they’re rich in beta carotene, a plant compound the body converts into vitamin A, which supports ovulation and overall reproductive function.
Want to learn more? Read
Orange for Ovulation: How Carotenoids Can Support Your Fertility
5. Antioxidant-rich foods
Oxidative stress—caused by an imbalance between free radicals and antioxidants—can damage eggs and sperm. A fertility diet rich in antioxidant-containing foods helps protect reproductive cells from this damage and supports healthy conception.
Include foods like berries, pomegranate, leafy greens, nuts, dark chocolate, herbs and spices (especially turmeric and cinnamon) in your meals regularly.
Learn more about the role of antioxidants in fertility here:
Antioxidants for Fertility: Why Oxidative Stress Matters
6. Key fertility nutrients
Certain nutrients play a vital role in egg quality, sperm quality, ovulation, implantation and overall reproductive health. These include:
- Folate – Supports healthy cell division and DNA synthesis, crucial for early pregnancy development
- Iron – Helps transport oxygen throughout the body and supports ovulation and implantation
- Vitamin B12 – Supports energy production, egg health and neural development
- Zinc – A powerful antioxidant that supports egg quality and is especially important for sperm health
- Selenium – An antioxidant that plays a key role in thyroid function and protects eggs and sperm from oxidative damage
- Omega-3 fats – Reduce inflammation, support reproductive hormone function and improve sperm motility and morphology
- Choline – Essential for early brain development and supports healthy methylation alongside folate
- Iodine – Vital for thyroid health, which affects hormone regulation, ovulation and embryo development
Foods rich in these nutrients include eggs, meat, oily fish, dairy (especially organic, full fat and probiotic-rich), and particularly liver—often called nature’s superfood for its dense nutritional profile.
If you’re not already eating liver, try adding a small portion (like organic chicken liver pâté or liver mince blend) once or twice a week. It’s one of the most efficient ways to top up your fertility-supportive nutrients.
Foods to Avoid When Trying to Conceive
You don’t have to eat perfectly, but some foods are best avoided—or kept to a minimum—when following a fertility diet (and for health in general):
- Ultra-processed foods – low in nutrients and often high in additives
- Excess sugar – disrupts blood sugar balance and hormone health
- Trans fats – found in fried and packaged foods, linked to reduced fertility
- Alcohol – can affect hormone balance and nutrient absorption
- Excess caffeine – keep intake moderate (max 1 cup of coffee per day)
Want to know more about why these foods matter? Read the full post here:
5 Foods to Avoid When Trying to Conceive
5 Tips to Start a Fertility Diet
Starting a fertility diet doesn’t mean changing everything overnight. Begin with small, manageable steps and build nourishing habits over time:
- Start with one change – add an extra portion of vegetables each day.
- Focus on nourishment, not restriction – what can you add to your plate?
- Plan ahead – use a meal plan to stay consistent and reduce stress.
- Stock your kitchen with fertility-friendly foods – Having the right ingredients on hand makes eating well easier.
- Lean on support – you don’t have to do it alone.
Need help getting started?
Download the free 14-Day Fertility Meal Plan complete with done-for-you meal plans, shopping lists and prep tips to help you save time and feel confident in the kitchen.
Final Thoughts: Give Your Fertility Diet the Time It Deserves
Changing your diet is one of the most empowering things you can do for your fertility—but it takes time. The good news? Your efforts are already working. Each meal you eat today is helping create the foundation for a healthy pregnancy in the months to come.
If you’re looking for more support, join The Fertility Kitchen Insiders for 200+ fertility-friendly recipes, weekly meal plans, expert guidance and a supportive community to walk alongside you.
You’ve got this—your fertility journey is unique, and you deserve to feel nourished every step of the way.
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