Fertility Diet: The Best Foods to Eat When Trying to Conceive in Australia

What you eat before and during your conception journey has a profound impact on your reproductive health. A well-designed fertility diet can improve egg quality, support hormonal balance, enhance sperm health, and create the optimal internal environment for conception and early pregnancy. While there is no single "fertility superfood" that guarantees pregnancy, decades of research on reproductive nutrition have identified clear dietary patterns that significantly improve fertility outcomes.

In this comprehensive guide, we'll explore the most important principles of a fertility diet, the foods that research most strongly supports, and how targeted supplementation — including Conceive Plus fertility supplements — can fill the nutritional gaps that even the best diet may leave.

The Science Behind a Fertility Diet

Fertility nutrition research has grown substantially over the past two decades. The landmark Nurses' Health Study, which followed over 17,000 women, identified clear dietary patterns associated with ovulatory infertility risk. More recently, large prospective cohort studies and clinical trials have provided robust evidence for the role of specific nutrients in both female and male fertility.

The most consistently fertility-supportive dietary patterns share several characteristics:

• High in plant-based foods: vegetables, fruits, legumes, wholegrains
• Adequate healthy fats: particularly omega-3 fatty acids and monounsaturated fats
• Rich in antioxidants: vitamins C and E, beta-carotene, zinc, selenium
• Moderate in high-quality protein: including both plant and animal sources
• Low in ultra-processed foods, refined sugars, and trans fats

These patterns are sometimes referred to collectively as the "fertility diet" — a dietary approach that supports hormonal balance, egg and sperm quality, and the uterine environment needed for implantation.

Top Fertility Foods for Women

Leafy Greens (Spinach, Kale, Rocket)

Dark leafy greens are among the most fertility-supportive foods available. They're rich in folate, which is critical for DNA synthesis, cell division, and early neural tube development. They also provide iron — important for ovulation (iron deficiency is associated with ovulatory infertility) — vitamin C, vitamin K, and a range of plant antioxidants. Aim for at least 2–3 serves of leafy greens daily.

Oily Fish (Salmon, Sardines, Mackerel)

Oily fish are the best dietary source of long-chain omega-3 fatty acids (EPA and DHA). These fats are essential for hormonal regulation, reducing inflammation, and supporting egg quality. A study published in the American Journal of Obstetrics & Gynecology found that higher omega-3 intake was associated with improved fertility treatment outcomes. Australian women trying to conceive are advised to eat 2–3 serves of low-mercury fish per week. Choose salmon, sardines, mackerel, or trout.

Avocado

Avocado is rich in monounsaturated fats, folate, potassium, and vitamin E — all beneficial for fertility. The monounsaturated fats in avocado support hormone production and improve the absorption of fat-soluble fertility nutrients (like vitamins A, D, E, and K) from other foods. A diet higher in monounsaturated fats has been associated with better IVF outcomes in clinical research.

Legumes (Lentils, Chickpeas, Beans)

Legumes are an excellent plant-based protein source, and the Nurses' Health Study found that substituting plant protein for animal protein was associated with a significant reduction in ovulatory infertility risk. Legumes are also rich in fibre (which supports oestrogen balance), folate, zinc, and iron. Try to include legumes in meals 3–5 times per week.

Eggs

Eggs are one of the most complete fertility foods available. They contain choline — a nutrient related to folate that's critical for neural tube development and often overlooked in fertility nutrition. They also provide high-quality protein, vitamin D (if enriched), B12, and zinc. For maximum nutritional benefit, eat eggs with the yolk — that's where most of the key nutrients are concentrated.

Berries (Blueberries, Strawberries, Raspberries)

Berries are among the highest-antioxidant foods available. Their anthocyanins, vitamin C, and ellagic acid help protect eggs and developing follicles from oxidative damage — a key factor in egg quality decline with age. A study in the Journal of Reproductive Medicine found that antioxidant-rich diets were associated with better IVF outcomes and higher live birth rates. Add a handful of berries to breakfast or smoothies daily.

Full-Fat Dairy (in Moderation)

One of the more surprising findings from the Nurses' Health Study was that full-fat dairy (milk, yoghurt, cheese) was associated with lower ovulatory infertility risk, while low-fat dairy was associated with higher risk. The researchers hypothesised that the fat fraction of dairy may carry sex hormones that support ovulation. Full-fat Greek yoghurt and milk are reasonable additions to a fertility diet.

Whole Grains (Brown Rice, Oats, Quinoa)

Whole grains have a lower glycaemic index than refined grains, meaning they produce a slower, more stable rise in blood sugar. Insulin resistance and blood sugar dysregulation are strongly linked to ovulatory infertility and PCOS. Swapping white bread, white rice, and refined cereals for whole grain alternatives supports better insulin sensitivity and more regular ovulation.

Walnuts

Walnuts deserve a special mention: they are the only tree nut with significant amounts of plant-based omega-3 fatty acids (ALA), and they're rich in vitamin E and zinc. A small clinical study found that adding 75g of walnuts daily to a Western diet improved sperm quality markers significantly — and their antioxidant profile benefits female fertility too.

Colourful Vegetables (Capsicum, Carrots, Sweet Potato)

Orange and red vegetables are rich in beta-carotene (a precursor to vitamin A) and vitamin C. Both nutrients are important antioxidants that protect developing follicles and support progesterone production. Roast or steam rather than boil to preserve maximum nutritional content.

Top Fertility Foods for Male Partners

A fertility diet benefits both partners. Male factor infertility accounts for approximately 40–50% of all fertility challenges, making sperm health a critical consideration for couples trying to conceive.

Key fertility foods for men:

• Tomatoes — rich in lycopene, shown to improve sperm morphology and motility
• Oysters and shellfish — the richest dietary source of zinc, essential for testosterone production and sperm development
• Brazil nuts — one of the best sources of selenium, a mineral that supports sperm motility and morphology
• Pomegranate juice — high in antioxidants associated with improved sperm concentration and motility
• Dark chocolate — contains L-arginine, an amino acid linked to improved sperm count and motility
• Pumpkin seeds — rich in zinc and antioxidants supportive of sperm health
• Leafy greens — folate supports DNA integrity in sperm, reducing DNA fragmentation risk

Foods to Limit or Avoid on a Fertility Diet

Just as important as what you eat is what you limit. Several dietary factors have been associated with poorer fertility outcomes:

Trans Fats

Trans fats (found in some commercially processed foods, margarine, and fried foods) are strongly associated with increased ovulatory infertility risk. The Nurses' Health Study found that just a 2% increase in energy from trans fats was associated with a doubling of ovulatory infertility risk. Check ingredient labels and avoid partially hydrogenated vegetable oils.

Refined Sugars and High-GI Foods

High sugar intake promotes insulin resistance, which disrupts ovulation — particularly in women with PCOS. Limit sugary drinks, white bread, processed cereals, and confectionery. Replace with whole grain alternatives, fruit, and foods with a lower glycaemic index.

Excess Caffeine

Research on caffeine and fertility shows a dose-dependent relationship, with high intake (>300mg/day, roughly 3 cups of coffee) associated with longer time to pregnancy and increased miscarriage risk. Most guidelines recommend limiting caffeine to 200mg/day when trying to conceive (approximately 2 standard Australian coffees). Herbal teas (except those specifically contraindicated in pregnancy) can be good alternatives.

Alcohol

Even moderate alcohol consumption has been associated with reduced fertility in women and impaired sperm quality in men. The safest approach when trying to conceive is to avoid alcohol entirely, or limit to occasional small amounts. Both partners should ideally abstain from alcohol for at least 3 months before active TTC.

Highly Processed Foods

Ultra-processed foods — packaged snacks, fast food, processed meats, sugary drinks — are associated with poorer fertility outcomes in both sexes. They tend to be high in trans fats, refined sugars, artificial additives, and empty calories, while being low in the micronutrients that support reproductive health.

High-Mercury Fish

Certain fish (shark, swordfish, orange roughy, bigeye tuna) contain high levels of mercury, which can accumulate in the body and potentially affect fetal neurodevelopment. Pregnant women and those trying to conceive in Australia are advised by Food Standards Australia New Zealand (FSANZ) to limit or avoid high-mercury fish species.

The Role of Supplements in a Fertility Diet

Even the most carefully designed fertility diet often falls short of optimal levels for certain key nutrients — particularly folate, vitamin D, iodine, and CoQ10. This is where targeted fertility supplementation becomes important.

Conceive Plus fertility supplements are designed to complement a healthy diet by providing evidence-based nutrients in bioavailable forms and at doses supported by clinical research. Their formulation includes:

• Methylfolate — the active, immediately bioavailable form of folate, critical for DNA synthesis and neural tube protection
• CoQ10 (ubiquinol) — supports mitochondrial energy production in egg cells, particularly important for women over 35
• Vitamin D — widespread deficiency in Australia despite plentiful sunlight, particularly important for immune function and hormonal regulation in fertility
• Myo-inositol — supports regular ovulation and insulin sensitivity
• Iodine — critical for thyroid function and fetal brain development

Starting Conceive Plus at least 3 months before actively trying to conceive — alongside a fertility-focused diet — gives your body the comprehensive nutritional foundation it needs for successful conception and early pregnancy.

Shop Conceive Plus fertility supplements in Australia →

Sample 3-Day Fertility Meal Plan

Here's a practical example of what a fertility diet might look like over three days:

Day 1

• Breakfast: Oat porridge with blueberries, walnuts, and a drizzle of honey
• Lunch: Large salad with spinach, avocado, chickpeas, cherry tomatoes, and grilled salmon, dressed with olive oil and lemon
• Dinner: Stir-fried tofu with bok choy, capsicum, carrots, and brown rice
• Snack: Full-fat Greek yoghurt with a handful of mixed berries

Day 2

• Breakfast: Two eggs (scrambled or poached) on wholegrain toast with wilted spinach
• Lunch: Lentil and sweet potato soup with a slice of sourdough
• Dinner: Grilled sardines with roasted capsicum, zucchini, and quinoa
• Snack: Apple slices with a tablespoon of almond butter

Day 3

• Breakfast: Smoothie with frozen mango, spinach, flaxseeds, full-fat milk, and a scoop of plant protein
• Lunch: Brown rice bowl with edamame, shredded kale, avocado, cucumber, and miso dressing
• Dinner: Slow-cooked chicken with lentils, tomatoes, and leafy greens
• Snack: Handful of pumpkin seeds and a piece of dark chocolate

Frequently Asked Questions: Fertility Diet Australia

1. Is the Mediterranean diet good for fertility?

Yes. The Mediterranean diet — rich in olive oil, fish, legumes, whole grains, vegetables, and fruit — is one of the most studied dietary patterns for fertility. Multiple studies have found it associated with higher IVF success rates and improved fertility outcomes in both men and women.

2. What should I eat to improve egg quality?

Focus on antioxidant-rich foods (berries, leafy greens, colourful vegetables), healthy fats (oily fish, avocado, walnuts), and adequate protein. Supplement with CoQ10 in ubiquinol form to support mitochondrial energy production in maturing eggs.

3. Can diet help PCOS fertility?

Yes. A low-GI diet that improves insulin sensitivity is particularly beneficial for PCOS. Focus on whole grains, legumes, and vegetables while limiting refined sugars. Inositol supplementation alongside dietary changes has strong evidence for improving ovulation in PCOS.

4. How important is protein for fertility?

Adequate protein — from both plant and animal sources — is important for hormone production and reproductive function. Aim for approximately 0.8–1.0g of protein per kilogram of body weight per day. Replacing some animal protein with plant protein (legumes, tofu) has been associated with reduced ovulatory infertility risk.

5. Are there specific Australian foods that support fertility?

Australian seafood (salmon, sardines, mackerel) provides excellent omega-3s. Native Australian foods like finger limes and Kakadu plum are extraordinarily rich in vitamin C. Kangaroo meat is lean, iron-rich, and relatively low in saturated fat. Incorporating local produce supports both nutrition and sustainability.

6. Should both partners follow a fertility diet?

Absolutely. Male fertility is equally important for conception. A fertility-supportive diet improves sperm count, motility, morphology, and DNA integrity. Both partners should ideally start dietary improvements at least 3 months before actively trying to conceive.

7. Do I need a fertility supplement if my diet is healthy?

Possibly, yes. Certain nutrients are difficult to obtain in optimal amounts from diet alone — particularly folate (methylfolate form), CoQ10, vitamin D, and iodine. A quality fertility supplement like Conceive Plus bridges these gaps without replacing the dietary foundation.

8. Is caffeine really bad for fertility?

Moderate caffeine (under 200mg/day) appears safe for fertility. High caffeine intake (300mg+ per day) is associated with longer time to pregnancy and increased miscarriage risk. Reducing to 1–2 cups of coffee per day and switching to herbal tea for additional beverages is a sensible approach when TTC.

Conclusion: Nourish Your Fertility from the Inside Out

A well-designed fertility diet is one of the most impactful things you and your partner can do to support your conception journey. By focusing on whole, nutrient-dense foods — particularly leafy greens, oily fish, avocado, berries, legumes, and whole grains — and limiting refined sugars, trans fats, alcohol, and ultra-processed foods, you create the nutritional foundation for optimal reproductive health.

Pair your fertility diet with high-quality supplementation from Conceive Plus to ensure you're covering all the nutritional bases that support egg quality, hormonal balance, and a healthy uterine environment. Together, diet and supplementation form a powerful, evidence-based approach to fertility optimisation.

Start your fertility nutrition journey with Conceive Plus supplements today →

Australian-Specific Fertility Nutrition Considerations

Several nutritional factors are particularly relevant for Australian women trying to conceive:

Iodine Supplementation

Iodine deficiency has re-emerged as a public health issue in parts of Australia, and adequate iodine is critical for thyroid function — which directly affects fertility and fetal brain development. The National Health and Medical Research Council (NHMRC) recommends 220mcg of iodine daily during pregnancy and planning to conceive. While iodised salt and seafood provide dietary iodine, most fertility specialists recommend supplementing 150mcg/day when trying to conceive and increasing to 220mcg during pregnancy.

Folate and the MTHFR Variant

The MTHFR C677T gene variant is carried by approximately 10% of Australians in homozygous form and 35% in heterozygous form. This variant reduces the ability to metabolise synthetic folic acid into its active form. Methylfolate (5-MTHF) is the recommended form for anyone with MTHFR variants. Given the prevalence of this variant in the Australian population, many fertility specialists and GPs now recommend methylfolate rather than standard folic acid for all women planning pregnancy.

Vitamin D in Australia's Climate

Despite Australia's abundant sunshine, vitamin D deficiency remains surprisingly common, particularly in southern states (Melbourne, Hobart) during winter months, and in women who avoid sun exposure for skin cancer prevention. The Cancer Council of Australia's UV index data shows that during winter in southern Australia, UV levels may be too low for adequate vitamin D synthesis even with brief sun exposure. Vitamin D testing is recommended for all women trying to conceive, with supplementation if levels fall below 50 nmol/L.

Mercury and Australian Fish

Food Standards Australia New Zealand (FSANZ) provides specific guidance for women trying to conceive regarding high-mercury fish. Avoid or limit: shark (flake), swordfish, broadbill, marlin, orange roughy, catfish, and bigeye tuna. Safe to eat 2–3 times per week: salmon, sardines, canned light tuna, barramundi, snapper, flathead, and most farmed fish. Mercury accumulates in the body and can affect both fertility and fetal neurodevelopment, so following these guidelines is important during the preconception period.

Sample Weekly Fertility Meal Plan (Australian Focus)

Putting all the nutritional advice together, here's a week of fertility-supportive eating using commonly available Australian foods:

This meal plan provides excellent fertility nutrition — rich in folate, omega-3s, antioxidants, and protein — while highlighting Australian food preferences and availability.