7 Best Foods to increase Fertility

Nutrition and what we eat play a HUGE role in our fertility and chances of getting pregnant. This doesn’t mean that you have to eat perfectly healthy or you can’t have some fast food every now and then, but it does mean that you’d truly benefit from making your meals a big priority while trying to conceive. An easy way to get started is to incorporate these 7 best foods to increase fertility!

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7 Best Foods to Increase Fertility

So let’s dive in! 

What foods help you get pregnant sooner?

The main thing to know about fertility-boosting nutrition is that while there are certain foods that are just jam-packed with good stuff for fertility, we are actually looking at 4 main “food groups” for trying to conceive:

• Protein
• Fiber
• Healthy fats
• Veggies (specifically cruciferous vegetables)

So our 7 best foods to increase fertility will come from these 4 groups. But let’s keep talking about why these groups are important.

Protein

Proteins play a few different important roles when it comes to our hormones. It helps lower blood sugar and helps our body actually produce the hormones it needs. Protein also provides us with energy and fuel for the day. It helps us feel full longer so we don’t get bingey on over-processed snacks. And on top of that, it helps provide the amino acids we need for detoxification meaning we also get rid of excess hormones more appropriately.

 You can see there are a LOT of benefits to eating the right amount of protein. I recommend getting in animal AND plant proteins.

Fiber

Fiber is important for fertility and conception because fiber is what keeps those bowel movements going. We want to be pooping at least once a day if not 2-3 times. Again this helps us to flush out excess hormones and toxins which helps create healthy cycles and a healthy environment for fertilization.

Healthy Fats

We’ve been told most of our lives as women that “fat is bad.” “Fat makes us fat.” But there’s only partial truth to that. Yes, we want to avoid unhealthy fats like trans fats, but healthy fats actually help us to produce important hormones. YOU NEED FAT TO MAKE HORMONES. So if you are over-exercising and eating only overly processed “reduced fat foods” you are doing your fertility a disservice. Cholesterol is another word that usually has a negative connotation, but the truth is we need cholesterol for hormone production as well. 

Veggies and especially cruciferous vegetables

We’ve also been told most of our lives that we need to eat vegetables. Luckily that one is true. Veggies provide vitamins and minerals our body needs for all bodily processes. Not to mention most contain that fiber we need as well. 

Cruciferous vegetables ( like cabbage, kale, broccoli, and brussels sprouts) are known for being a great source of vitamins A and C and contain phytonutrients that help lower inflammation.

So again, these groups are highly important in your fertility nutrition game and we will find answers to questions like “which foods improve egg quality” in the same category!

Without further ado, here are what I dub the

7 best foods to increase fertility

1. Avocado- this bad boy hits multiple marks. It’s rich in nutrients, contains healthy fats, and according to some studies, even has anticancer properties. It’s high in folate which means it’s also good for baby when you do become pregnant. Plus it’s delicious in a variety of ways. 

2. Wild caught fish – fish provides protein AND omega 3’s which are known to have hormonal benefits (it’s why I make it one of my supplements in my Basic Fertility Bundle on Fullscript). Aviva Romm’s Hormone Intelligence book notes that “women who ate more than eight servings of fish per menstrual cycle were 40%-60% more likely to conceive compared to women who hardly ate seafood.” Note that you want to make sure you are eating LOW MERCURY fish. 

3. Eggs- eggs are one of my favorites because they are so easy to use for any meal and also snacks. They pack protein and choline all in the same tasty bite. 

4. Grass-fed butter– this is one of those healthy fats I was mentioning earlier. I put this one on the list because it’s delicious and everyone needs an excuse to eat more butter right? You want to pair this with those carbs to help lower blood sugars AND make everything tastier. Opt for organic grass-fed butter anytime you can. 

5. Beans and lentils- similar to eggs- beans, and lentils are a great option because they are super affordable and full of protein and fiber. They can also help fight the effect of phytoestrogens. I like to grab organic canned beans myself because it just makes things easier and still provides the same goodness. 

6. Asparagus- we had to through a green veggie in right? Asparagus is high in vitamins and antioxidants which is important when trying to improve fertility. Healthline mentions that they are low in calories and also help fight inflammation. 

7. Full-fat dairy – I know dairy can be a touchy topic when it comes to fertility. Some professionals highly suggest avoiding dairy while others don’t. My personal take is that if dairy personally causes you issues- then yes let’s choose good nut-based alternatives, BUT if you have no triggers or side effects from it, then let’s eat the full-fat dairy! This goes back to the healthy fats and protein note. If you can get some quality raw milk near you, I highly recommend giving that a try!

These 7 best foods to increase fertility are found in a general Mediterranean diet which is known to be the perfect way of eating when trying to conceive. Grab a Mediterranean cook book like this one off Amazon and try a few new meals this week!

FAQ

What foods help you get pregnant faster?

All the ones listed above! But really any whole foods that are organic and non-GMO are great options. Get in those healthy fats, proteins, and veggies!

What can I drink to boost ovulation?

Herbal teas! Many companies make great herbal teas ( try Moutain Rose or High Garden). Most companies have a “fertility” blend of hormone-balancing herbs. If you have PCOs you should drink two cups of spearmint tea a day.

Which fruit is best for fertility?

Berries are full of antioxidants which are great for helping to boost fertility

What foods make it hard to get pregnant?

While gluten and dairy are not off limits for ALL people, it can cause inflammation in some so knowing if you are sensitive to those is important. Also, fast food or overly processed food are types we want to avoid as much as possible.