The Fertility Diet: What to Eat (and Avoid) When Trying to Conceive

What you eat before and during conception has a profound impact on your fertility — and the emerging science on the fertility diet is both compelling and actionable. Research from the Harvard School of Public Health, the PREDIMED study, and other major dietary investigations has established clear links between specific eating patterns, nutrient intake, and reproductive outcomes in both men and women.

This comprehensive guide walks through the evidence-based principles of a fertility diet, the specific foods that support conception, those to minimise or avoid, and how targeted supplementation with Conceive Plus complements a fertility-focused eating approach.

The Science Behind the Fertility Diet

The groundbreaking Nurses' Health Study from Harvard followed over 18,000 women trying to conceive and identified dietary patterns strongly associated with ovulatory infertility. Women who scored highest on what researchers called a "fertility diet score" — characterised by high intake of plant protein, full-fat dairy, monounsaturated fats, iron from plants, and low-glycaemic carbohydrates — had significantly lower rates of ovulatory infertility.

A fertility diet is not a strict elimination protocol. Rather, it's a pattern of eating that reduces inflammation, supports hormonal balance, minimises oxidative stress on eggs and sperm, and provides the specific micronutrients needed for reproductive biology. The good news: many of these dietary principles align with general healthy eating recommendations, making a TTC nutrition approach sustainable long-term.

Important caveat: diet is one piece of the fertility puzzle. Age, medical conditions, environmental factors, and genetics all play significant roles. But dietary changes are entirely within your control — and even small improvements in fertility foods intake can meaningfully support your chances.

Top Fertility Foods to Include in Your Diet

Building your meals around fertility foods means prioritising nutrient density, antioxidant content, and hormonal support. Here are the most evidence-backed categories:

Colourful vegetables and leafy greens are foundational to a fertility diet. Spinach, kale, broccoli, and Brussels sprouts provide folate (critical for neural tube development), vitamin C (protects eggs from oxidative damage), iron, and fibre. Aim for at least 5 serves of vegetables daily, with an emphasis on variety and colour.

Legumes and lentils are exceptional fertility foods. They provide plant-based protein (superior to animal protein for ovulatory fertility, per the Harvard data), folate, zinc, and iron. Black beans, chickpeas, and lentils are all excellent choices. Including legumes 3–4 times weekly is a simple, affordable way to improve fertility nutrition.

Whole grains provide slow-release energy that keeps blood sugar stable — critical for hormonal balance and insulin sensitivity, which directly affects ovulation quality. Oats, brown rice, quinoa, and barley all outperform refined grains in a fertility diet. The Harvard Nurses' Health Study found that swapping refined carbohydrates for whole grains significantly reduced ovulatory infertility risk.

Full-fat dairy was one of the more surprising findings from the Harvard fertility research. Women who consumed one or more serves of full-fat dairy daily had meaningfully lower rates of anovulatory infertility compared to those eating primarily low-fat dairy. While the exact mechanism remains unclear, it may relate to the hormones present in dairy fat or the different hormonal signalling triggered by full-fat versus skimmed products. For women trying to conceive, one serve of full-fat yoghurt or milk daily is a reasonable evidence-based inclusion.

Oily fish provide omega-3 fatty acids (DHA and EPA) that reduce systemic inflammation, support uterine blood flow, and are essential for fetal brain and eye development. Salmon, sardines, mackerel, and trout are all excellent choices. The concern about mercury is valid — stick to low-mercury species and limit high-mercury fish like king mackerel, shark, and swordfish entirely during the conception period.

Nuts and seeds deliver healthy fats, vitamin E (a potent antioxidant for eggs), selenium, and zinc. Walnuts in particular are rich in omega-3s. Brazil nuts provide selenium — a powerful antioxidant mineral important for egg and sperm health. A small handful of mixed nuts daily is an easy and nutrient-dense fertility food addition.

Avocado is rich in monounsaturated fats and folate. Research from the University of California found that women undergoing IVF who consumed more monounsaturated fats (such as those in avocado and olive oil) had significantly better IVF outcomes. Including half an avocado daily in your fertility diet is a simple, delicious way to support conception nutrition.

Foods to Avoid or Minimise on a Fertility Diet

A fertility diet is as much about what to reduce as what to increase. The following are well-evidenced priorities for reducing fertility-impairing dietary components:

Trans fats are unequivocally linked to impaired ovulatory fertility. Even a 2% increase in energy from trans fats was associated with a doubled risk of ovulatory infertility in the Harvard Nurses' study. Trans fats are found in partially hydrogenated oils, many commercial baked goods, fried fast foods, and some margarines. Reading ingredient labels and avoiding "partially hydrogenated" oils is essential.

Refined carbohydrates and added sugar cause rapid blood glucose and insulin spikes that disrupt hormonal balance. Insulin resistance — driven heavily by high sugar and refined carbohydrate intake — is directly linked to PCOS, irregular ovulation, and reduced fertility in both men and women. Prioritise low-glycaemic carbohydrates: oats, lentils, quinoa, most vegetables, and whole grains.

Alcohol should be minimised or eliminated when trying to conceive. Even moderate consumption has been associated with reduced fecundability (the probability of conceiving in a given cycle). Alcohol disrupts hormonal regulation, reduces folate absorption, and impairs liver function involved in oestrogen metabolism. Men experience reduced testosterone and sperm quality with regular alcohol consumption. The safest approach is abstention or occasional low-level consumption.

Excessive caffeine: The evidence on caffeine and fertility is mixed, but most guidelines recommend limiting intake to less than 200 mg per day during the conception period. This equates to approximately one to two cups of coffee. Very high caffeine intake (>500 mg/day) has been more consistently linked to fertility impairment and increased miscarriage risk.

Processed meats: Deli meats, sausages, bacon, and other processed meats are high in saturated fats, preservatives, and are associated with reduced semen quality in men. For women, high red and processed meat intake has been linked to endometriosis risk. Preferring fish, legumes, and poultry as protein sources better aligns with a fertility diet.

Environmental contaminants: Where possible, choose organic produce for the "dirty dozen" (produce items with the highest pesticide loads). Pesticide exposure has been linked to endocrine disruption and reduced fertility in both men and women. Washing all produce thoroughly is a minimum precaution.

The Fertility Diet for Men

Male factor infertility accounts for approximately 40–50% of all cases. Diet significantly affects sperm quality — both positively and negatively. A fertility diet for men should emphasise:

• Antioxidants: Vitamins C, E, selenium, zinc, and lycopene all protect sperm from oxidative damage. Tomatoes (particularly cooked, for lycopene), citrus fruits, nuts, and seeds all support sperm health.
• Zinc: Critical for testosterone production and sperm motility. Found in oysters, red meat, pumpkin seeds, and fortified cereals. Deficiency is directly linked to reduced sperm count and motility.
• Omega-3 fatty acids: Support sperm membrane fluidity and motility. Men with higher omega-3 intake consistently show better semen parameters.
• Folate: Yes, men need folate too. It's involved in DNA synthesis and sperm production. The same methylfolate-containing supplements that benefit women can support male fertility.

Conceive Plus Men's Fertility Support provides targeted nutrition for male reproductive health, including zinc, selenium, CoQ10, L-carnitine, and antioxidants — complementing a TTC nutrition approach for both partners.

Specific Nutrients to Prioritise in Your Fertility Diet

Beyond overall dietary patterns, several specific nutrients deserve targeted attention in a conception diet:

Folate/methylfolate: Critical for DNA synthesis and neural tube development. Even the best fertility diet rarely provides sufficient amounts through food alone — supplementation is universally recommended.

Vitamin D: Functions more like a hormone than a vitamin. Receptors for vitamin D are found in ovarian tissue, the uterus, and the placenta. Deficiency is associated with reduced IVF success rates, irregular ovulation, and increased miscarriage risk. Australia's sunscreen-conscious culture, indoor lifestyles, and certain skin tones mean many Australians are deficient despite abundant sunshine. Testing and supplementing vitamin D is an important adjunct to any fertility diet.

Iron: Plant-based iron (non-haem iron) from lentils, spinach, and fortified foods is well-absorbed when consumed alongside vitamin C. Research suggests adequate iron intake is associated with better ovulatory function. The Harvard fertility research found that women with the highest iron intakes from plant sources had significantly lower rates of ovulatory infertility.

Iodine: Essential for thyroid function, which regulates the entire hormonal cascade supporting fertility. Seafood, dairy, and iodised salt are good dietary sources — but many Australians fall short of the 220 mcg recommended during pregnancy. Including iodine in your prenatal supplement is essential.

Inositol: A vitamin-like compound that supports insulin signalling and hormonal balance. Particularly well-evidenced for women with PCOS. Naturally found in fruits, legumes, and whole grains — but typically requires supplementation to reach therapeutic doses.

Practical Tips for Following a Fertility Diet

Transitioning to a fertility diet doesn't require a dramatic overhaul. These practical strategies make sustainable improvements accessible:

• Crowd out, don't eliminate. Rather than focusing on what to remove, focus on adding more fertility foods. When your plate fills up with vegetables, legumes, and whole grains, there's naturally less room for less beneficial options.
• Meal prep on weekends. Cook a large batch of lentil soup, roast a tray of vegetables, or prepare a big pot of whole grains. Having fertility foods ready reduces the temptation to reach for processed alternatives during busy weekdays.
• Both partners eat the same fertility diet. There's no reason for separate meals. The fertility diet principles benefit both partners and support whole-family health long-term.
• Don't stress about perfection. Stress itself is a fertility disruptor. A consistently good diet — not a perfect one — is the goal. The 80/20 principle applies: aim to make fertility-supportive choices most of the time and release guilt about occasional exceptions.
• Supplement strategically. Even the best fertility diet has gaps. Folate, vitamin D, and omega-3 DHA are almost universally underprovided through diet alone. Conceive Plus supplements are designed to fill precisely these gaps.

Frequently Asked Questions: Fertility Diet

Q: How long does it take for dietary changes to improve fertility?
A: Egg quality improvements from dietary changes take approximately 90 days (the lifespan of a developing follicle/egg). Sperm quality responds to dietary improvements within 72–74 days (a full sperm production cycle). Commit to your fertility diet for at least 3 months to see meaningful impact.

Q: Is a Mediterranean diet good for fertility?
A: Yes — extensively so. The Mediterranean diet pattern closely mirrors the evidence-based fertility diet: high in vegetables, legumes, whole grains, oily fish, olive oil, and nuts; moderate in dairy; low in red meat and processed foods. Multiple studies have linked Mediterranean diet adherence to improved IVF outcomes and reduced time to conception.

Q: Does being vegan or vegetarian affect fertility?
A: Not inherently — but vegans and vegetarians need to pay close attention to vitamin B12, iron, zinc, iodine, and omega-3 DHA intake, all of which can be insufficient without careful planning. Supplementing with algal DHA (vegan omega-3), methylcobalamin B12, and ensuring adequate iron and zinc through plant sources is important.

Q: Does weight affect fertility?
A: Yes, significantly. Both underweight and overweight can impair fertility through hormonal disruption. The fertility diet approach naturally supports healthy weight management without extreme restriction, as it emphasises nutrient-dense, satisfying foods.

Q: What are the best fertility foods for egg quality?
A: Foods that support mitochondrial energy in eggs include CoQ10 (from meat and fish), antioxidants (from colourful fruits and vegetables), omega-3 fatty acids (oily fish, walnuts), and vitamin E (nuts and seeds). Combining these dietary fertility foods with CoQ10 supplementation provides the most comprehensive egg quality support.

Q: Is soy bad for fertility?
A: The evidence on soy and fertility is largely reassuring for moderate consumption. Phytoestrogens in soy are much weaker than endogenous oestrogen and do not appear to disrupt fertility in most women at typical dietary amounts. However, very high soy intake during fertility treatment should be discussed with your doctor.

Q: How much water should I drink when following a fertility diet?
A: Adequate hydration supports cervical mucus quality, nutrient transport, and uterine lining health. Aim for 8–10 glasses of water daily. Herbal teas (ginger, raspberry leaf, peppermint) can contribute. Limit sugary drinks entirely.

Q: Can men improve sperm quality through diet?
A: Absolutely. Diet is one of the most modifiable factors affecting sperm health. Antioxidant-rich foods, omega-3s, zinc, selenium, and folate all support sperm count, motility, and morphology. Men should adopt the same fertility diet principles as their partners — ideally 3+ months before conception attempts.

Conclusion: Your Fertility Diet Is an Investment in Your Future

A fertility diet rooted in science — not fads — is one of the most empowering steps you can take on your conception journey. By prioritising fertility foods, reducing fertility disruptors, ensuring optimal TTC nutrition, and complementing your conception diet with targeted supplementation, you give your body the best possible environment for conception.

Start where you are. Add one more vegetable to each meal. Swap refined grains for whole grains. Choose fish over processed meat. Add a handful of nuts. These small, consistent changes accumulate into meaningful improvements in reproductive health over the 3-month timescale that matters most.

Conceive Plus is here to support every step of your fertility journey — from diet and supplementation to the full range of fertility tools that help you conceive. Explore the full range at conceiveplus.com.au.