{"id":52747,"date":"2022-07-20T09:30:04","date_gmt":"2022-07-20T13:30:04","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=52747"},"modified":"2025-12-02T12:23:09","modified_gmt":"2025-12-02T17:23:09","slug":"fertility-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/fertility-diet\/","title":{"rendered":"The best diet for fertility"},"content":{"rendered":"

Infertility affects an estimated <\/span>15% of couples<\/span> in the United States. The <\/span>inability to get pregnant<\/span><\/a> can be very stressful for both men and women. While there is no magical fertility diet that works for everyone, \u00a0Joel Batzofin, MD, FACOG, a reproductive endocrinologist and infertility specialist in New York<\/span>, says a balanced, nutritious, and healthy diet, combined with exercise to improve blood flow, is an excellent way to approach nutrition during the preconception and pregnancy months.\u00a0<\/span><\/p>\n

If you\u2019re wondering what foods you should eat and which ones you should avoid when trying to get pregnant, keep reading to learn about the best diet to maximize fertility.\u00a0<\/span><\/p>\n

What is the best diet for fertility?<\/span><\/h2>\n

\u201cA balanced diet is the cornerstone of a holistic approach to fertility because it supplies the nutrients your body needs to work effectively,\u201d says <\/span>Tanmoy Mukherjee<\/span>, MD, a board-certified OB-GYN, reproductive endocrinologist, and co-director of Reproductive Medicine Associates of New York. This kind of eating also limits your consumption of empty calories and focuses on foods rich in nutrients.\u00a0<\/span><\/p>\n

The fertility diet is not a specific eating plan. Instead, it\u2019s a roadmap to use during preconception to improve reproductive health. While it may not guarantee you\u2019ll increase your chance of getting pregnant, it can boost overall women\u2019s health. A <\/span>study<\/span><\/a> found that a higher adherence to a pro-fertility diet that includes high levels of folic acid, dairy, soy, vitamin B12, vitamin D, and low-pesticide produce was associated with increased live birth among people undergoing assisted reproductive technologies.\u00a0<\/span><\/p>\n

Therefore, women trying to achieve pregnancy should focus on increasing omega-3 fatty acids, whole grains, fish, and soy while reducing trans fats and red meat, according to a <\/span>research review<\/span><\/a>. This eating plan is similar to the Mediterranean diet, a heart-healthy plan focusing on <\/span>plant-based foods, whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, fish, seafood, dairy, poultry, and olive oil.<\/span><\/p>\n

13 foods that increase fertility<\/span><\/h2>\n

Foods that may help boost female fertility are part of a healthy eating plan. Several studies have looked at the connection between food choices and infertility and determined that certain dietary choices can affect fertility. Specifically, certain foods help decrease ovulatory dysfunction.\u00a0<\/span><\/p>\n

For example, the <\/span>Nurses\u2019 Health Study II<\/span><\/a> found that a fertility diet with a higher consumption of monounsaturated fats like olive oil, low-glycemic carbohydrates, plant-based foods, plant or vegetable protein rather than animal protein sources, and high-fat dairy during the preconception period resulted in a lower risk of infertility related to ovulatory disorders.\u00a0<\/span><\/p>\n

Results from a <\/span>review<\/span><\/a> published by researchers from the Harvard T.H. Chan School of Public Health and Harvard Medical School found that women not using assistive reproductive technologies like in vitro fertilization (IVF) experienced positive effects on fertility when including vitamins and nutrients like folic acid, omega-3 fatty acids, vitamin B12, and eating an overall healthy diet.<\/span><\/p>\n

And when it comes to men and fertility, <\/span>Harvard Health Publishing<\/span><\/a> says a healthy diet has a positive effect on semen quality, with antioxidants playing a role in helping male fertility. With that in mind, here are 13 foods and nutrients that may help increase fertility in both men and women.\u00a0<\/span><\/p>\n

1. Folate-rich foods\u00a0<\/span><\/h3>\n

Results from a <\/span>prospective cohort study<\/span><\/a> found that a higher folate intake is associated with higher implantation rates, clinical pregnancy, and live birth, especially in people undergoing assisted reproductive technology treatments. Folate-rich foods include lentils, beans, citrus fruits, Brussels sprouts, broccoli, and asparagus.\u00a0<\/span><\/p>\n

RELATED: <\/b>Why pregnant women need to take folic acid<\/b><\/a><\/p>\n

2. Lycopene<\/span><\/h3>\n

Lycopene-rich foods like tomatoes, pink grapefruit, watermelon, guava, and papaya are high in antioxidants. Because of the antioxidant properties and its ability to reduce oxidative stress, some <\/span>experts<\/span><\/a> believe lycopene is a possible treatment option for male infertility.\u00a0<\/span><\/p>\n

RELATED: <\/b>How a dad\u2019s health impacts his baby\u2019s<\/b><\/a><\/p>\n

3. Salmon<\/span><\/h3>\n

\u201cSalmon is chock full of omega-3 fatty acids such as DHA and EPA that reduce inflammation, balance reproductive hormones, and build baby’s brain,\u201d says Anna Bohnengel<\/a>,<\/span>\u00a0a registered dietitian and creator of <\/span>My Fertility Nutritionist<\/span><\/a>. If you don\u2019t like the flavor of this pink fish, sardines are another good alternative.<\/span><\/p>\n

4. Dark leafy greens<\/span><\/h3>\n

Dark leafy greens<\/span><\/a> are the ultimate superfood for fertility because they provide folate, magnesium, antioxidants, fiber, and so much more,\u201d <\/span>Bohnengel says<\/span>. Consider adding dark leafy veggies of all varieties, including arugula, kale, spinach, bok choy, and collard greens.\u00a0<\/span><\/p>\n

Dr. Batzofin always recommends spinach in a fertility diet because it is high in iron and folic acid, which are very important in pregnancy.\u00a0<\/span><\/p>\n

5. Quinoa\u00a0<\/span><\/h3>\n

\u201cQuinoa is an excellent dietary choice to help control blood sugar levels,\u201d Dr. Batzofin says. This can be especially important for people with polycystic ovary syndrome (PCOS), which Dr. Batzofin says is partly caused by insulin resistance. \u201cPeople with PCOS have significant disturbances in ovulation,\u201d he says, \u201cso anything that stabilizes blood sugar levels can be helpful.\u201d<\/span><\/p>\n

6. Avocado<\/span><\/h3>\n

Bohnengel<\/span> includes <\/span>avocados<\/span><\/a> in fertility diets because they <\/span>are rich in folate\u2014which helps the spinal cord form correctly\u2014and healthy fats to keep blood sugar, hormones, and appetite stable. They also give you a hearty dose of vitamin E, which <\/span>Bohnengel<\/span> says is a powerful antioxidant that protects your eggs and sperm from damage. Bonus points if you top them with another healthy fat, like extra virgin olive oil.<\/span><\/p>\n

7. Eggs<\/span><\/h3>\n

Bohnengel<\/span> says <\/span>eggs, s<\/span>pecifically the yolks, give you hard-to-get nutrients like vitamin D, omega-3s, and choline, which are as essential as folate for preventing neural tube defects.\u00a0<\/span><\/p>\n

8. Kefir<\/span><\/h3>\n

Kefir is a drinkable high-protein yogurt with beneficial bacteria, which <\/span>Bohnengel<\/span> says is essential for gut health and estrogen balance. On top of that, <\/span>animal studies<\/span><\/a> show its potential for improving sperm quality.<\/span><\/p>\n

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