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  • Writer's pictureErin White

Foods that Could Increase Fertility

Whether you’re trying to get pregnant or you’re counting down the days until delivery, the foods you eat will no doubt contribute to your odds of success. As mentioned in my posts about female and male fertility tips, there are some great food swaps that we can make to help. I’m sure you, like me, are thinking… can certain foods really boost my fertility?? Well, sadly there is no specific food or diet that will magically get you pregnant. BUT there is a lot of evidence to support that a well-balanced diet full of nutrient dense foods can absolutely help support our overall health as well as reproductive health. As always, do your own research and please chat with your doctor if you have specific questions/concerns.

I will say in my research over this subject, there weren’t any clearly defined studies to support healthy diet = increase in conception rate. However, I think it’s safe to say that being healthy and eating well contributes to so many additional health benefits besides just fertility. And like I’ve said in other posts, if there’s a small chance it could make a difference then what’s the harm in trying??

If you and your partner are curious about what your diet should consist of, here is a list of foods to eat that can improve fertility and boost your general health:

  1. Beans and Lentils – Both of these foods are very high in fiber as well as protein, and better yet a plant-based protein. According to this article, women who ate more plant based protein had better success tracking their monthly cycles. As well as being high in fiber and protein, beans/legumes are also rich in folic acid which is a vital component in conception and healthy embryos.

  2. Sunflower Seeds, Pumpkin Seeds, Sesame Seeds & Flax Seeds – I had never heard of seed cycling before until it was brought up by a co-worker. Basically, there is this theory that pairing these seeds (sunflower seeds + sesame seeds & pumpkin seeds + flax seeds) can help regulate reproductive hormones. There is no true evidence to support this, but once again WHY NOT TRY?! Sunflower seeds are high in vitamin E, zinc, folic acid, and selenium all of which are fertility nutrients! Pumpkin seeds are also high in zinc, sesame and flax seeds are thought to help regulate estrogen levels.

  3. Berries – Berries are among some of the most nutritious antioxidant-rich foods we can eat. Along with their antioxidant properties, strawberries, blueberries, raspberries, and blackberries all have anti-inflammatory benefits too. Both of these components are thought to improve fertility for both men and women. Plus, berries pack a lot of vitamin C and folic acid which are both essential for fetal growth.

  4. Healthy Fats – Fats just get a bad rap here in the US, but they’re so important to our diets. Avocados, nuts, and olive oil for example are rich in vitamin K and potassium. Vitamin K helps our bodies process nutrients, and potassium helps regulate blood pressure. These healthy fats also help reduce inflammation in the body which helps promote regular ovulation and overall fertility.

  5. Whole Grains – Whole grains such as quiona and brown rice are great sources of protein, zinc and folic acid. They also aid in regulating blood sugar and insulin. All of these things are great for prenatal support and maintaining healthy fetal growth!

  6. Veggies – A study by Harvard School of Public Health found a higher incidence of ovulatory disorders in women who ate more trans fats, carbs and animal protein versus vegetables. With that said, it is SUPER important to make sure at least half of your plate consists of vegetables. If you have a hard time consuming lots of veggies hide them in shakes/smoothies or juice! Adding a handful of kale to a smoothie can get you some greens without even noticing it. I personally love juicing and do it weekly! I’ll share my go-to juice recipes soon!

  7. Protein – Several studies I read mentioned that getting protein from plant-based or fish sources are better than others. Chicken and turkey are great sources of protein, zinc, and iron which are all super important for a healthy conception/pregnancy. But as mentioned before, plant-based proteins (beans, nuts, seeds, tofu) all come with healthy fats and protein which is amazing for fertility.


This list is not all inclusive on foods that could help boost your fertility but it’s a good start. If you have any specific questions about my personal diet, please reach out to me and let’s chat!



Hi, thanks for stopping by!

I am a wife to my amazing husband Zach and a momma to an angel baby and now a beautiful baby boy. I am an anxiety warrior, a follower of Christ, and a devoted wife, mother, daughter, friend, and sister.

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