The Fertility Diet: What the Research Shows

One of the most common questions we get from our community is some version of “What should I eat to get pregnant?” The internet is full of strict rules and miracle foods, but the real fertility diet research is more nuanced, and honestly more forgiving. When it comes to fertility, the details do matter, but it’s equally important not to get lost in the weeds. Here’s what the research shows, what it doesn’t, and how to make it practical.

This article is for education only and is not medical advice. Always talk to your doctor or fertility specialist about your individual situation. As an Amazon Associate, Fertility Mommies earns from qualifying purchases, at no extra cost to you.

What do we actually know about diet and fertility?

Most research on diet and fertility comes from observational studies, which look for patterns between what people eat and their fertility outcomes. These studies can show associations, but they can’t prove that a specific food causes better or worse fertility. Randomized trials on diet are harder to do and are fewer in number.

With that caveat, a few consistent themes have emerged over the years. Overall eating patterns seem to matter more than any single food.

Eating patterns linked to better fertility

A Mediterranean-style diet

Several studies have found that eating patterns rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish are associated with better fertility outcomes, including in some IVF studies. Results aren’t perfectly consistent, but this style of eating is also well supported for general health, so it’s a sensible foundation. A Mediterranean diet cookbook can make it easier to put into practice.

Healthy fats over trans fats

Trans fats, found in some processed and fried foods, have been linked with ovulatory infertility in observational research. Unsaturated fats from olive oil, avocados, nuts, seeds, and fish are a better choice.

More plant protein

Some research suggests that swapping some animal protein for plant protein from beans, lentils, tofu, and nuts may be associated with a lower risk of ovulatory infertility. You don’t need to go vegetarian, but adding more plant-based meals is a simple step.

Fiber-rich, slow-digesting carbohydrates

Diets high in refined carbs and added sugars can affect blood sugar and insulin, which matters especially for people with PCOS. Whole grains, beans, and vegetables tend to support steadier blood sugar. Learn more in blood sugar and fertility.

Fish, with attention to mercury

Fish provides omega-3 fats and protein. Choose lower-mercury options like salmon, sardines, shrimp, and cod, and limit high-mercury fish such as swordfish, shark, and king mackerel.

Key nutrients to focus on

• Folate/folic acid. Recommended for anyone who could become pregnant to reduce the risk of certain birth defects. Most people get this through a prenatal vitamin plus leafy greens and legumes.
• Iron. Important for preventing anemia. Good sources include beans, lentils, leafy greens, and lean meats.
• Omega-3s. Found in fatty fish, walnuts, and flaxseed.
• Vitamin D. Hard to get from food alone. Your doctor may test your levels.
• Iodine. Important for thyroid function and fetal development, and included in many prenatals.

A daily prenatal is a simple safety net. You can browse prenatal vitamins and ask your doctor which is right for you. Our guide to fertility superfoods has more food ideas.

What about caffeine and alcohol?

Moderate caffeine is generally considered okay while trying to conceive, though many doctors suggest keeping intake modest, especially once pregnant. Alcohol is a different story: there’s no known safe amount during pregnancy, and many experts recommend limiting or avoiding it while trying. Read more in how caffeine and alcohol affect fertility.

Don’t forget the partner’s plate

Diet matters for sperm health too. Some research links eating patterns rich in fruits, vegetables, whole grains, and fish with better semen quality, while diets high in processed meats and sugary drinks may be associated with poorer quality. See sperm health 101 for more.

Myths to let go of

• “You must cut out all gluten, dairy, or sugar.” There’s no strong evidence that most people need to eliminate entire food groups for fertility, unless they have a medical reason like celiac disease.
• “One superfood will boost fertility.” No single food has been shown to make a major difference on its own.
• “Eating perfectly guarantees pregnancy.” Diet is one supportive factor among many. Infertility is a medical condition, not a reflection of what you ate.
• “Pineapple core helps implantation.” This is a popular tradition, but it isn’t supported by evidence.

Making it practical

1. Fill half your plate with vegetables at most meals.
2. Add beans or lentils a few times a week.
3. Cook with olive oil and snack on nuts.
4. Eat fish once or twice a week, choosing lower-mercury types.
5. Choose whole grains when you can.
6. Take a prenatal vitamin daily.

Frequently asked questions

Is there a diet that guarantees pregnancy?

No. Some eating patterns are associated with better fertility outcomes, but no diet can guarantee pregnancy or overcome every medical cause of infertility.

Should I follow a special diet during IVF?

There’s no special IVF diet required. A balanced, Mediterranean-style pattern is a reasonable approach. Follow any specific advice from your clinic.

Does weight affect fertility?

Both very low and higher body weights can affect ovulation for some people. If you’re concerned, talk with your doctor about healthy, sustainable changes without shame.

The bottom line

The fertility diet the research supports isn’t restrictive or complicated. Focus on whole foods, healthy fats, plant proteins, and a prenatal vitamin, and let go of perfection. Small, sustainable changes beat strict rules every time. Talk to your doctor or a registered dietitian for advice tailored to you.