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The Best Fertility Diet Plan

jeanijustine

From a fertility dietitian

Are you planning to get pregnant in the next year? You may not realize it, but you need to start planning now. Finding the best fertility diet can play a huge role in how long it takes you to get pregnant. Making intentional changes now can improve your chances of getting pregnant sooner and lower your risk of infertility, even if you’re over 35 or 40. Here are my top science-backed fertility diet tips:

1. Find the Right Prenatal with Folic Acid

Begin taking a prenatal vitamin at least three months before trying to conceive. Look for one with 400–800 micrograms of folic acid, as it not only prevents neural tube defects when you’re pregnant. It helps boost fertility even before you get pregnant. You’ll also want a prenatal with DHA omega-3s, choline, vitamin D, Iron and other B vitamins. It’s good to consult with a professional to find the right one for you.

3. Eat a Mediterranean-Style Diet for Fertility

Probably the best evidence we have for diet and fertility is around the Mediterranean diet. This diet is high in healthy fats from foods like olives, nuts and seeds as well as produce, plant protein and fish and seafood. Start trying to follow this dietary pattern now if you want to get pregnant in the next year. It can also set your baby up for better health throughout their life.

4. Include More Whole Grains for Endometrial Health

Whole grains help prepare your womb for pregnancy! Swap refined carbs for whole grains like quinoa, brown rice, farro and whole-wheat. They provide B vitamins, antioxidants and fiber, needed to prepare your endometrium for implantation.

5. Beans and Plant Proteins Help Boost Fertility

Beans, lentils, and chickpeas are high in folate, iron, and fiber—all critical for fertility. Replacing some animal proteins with plant-based options may also improve ovulatory function. A huge women’s health study called the Nurse’s Health Study found that getting more protein from plants resulted in better fertility outcomes. They also found that full-fat dairy, mono-unsaturated fats (like those in the Mediterranean Diet and non-heme iron from plants boosted fertility.

6. Fish and Seafood May Help You Get Pregnant Faster

Omega-3 fatty acids found in salmon, sardines, and mackerel improve egg quality and reduce inflammation. Aim for 2-3 servings of low-mercury seafood weekly to reap these benefits.

7. Fruit is Full of Fertility-Friendly Antioxidants

Fruits like berries, oranges, and kiwi are packed with antioxidants and vitamins that protect egg health and improve overall fertility. They’ve also been shown in studies to improve fertility outcomes, so aim for 3 or more servings per day.

8. Leafy Greens Have Fertility-Forward Minerals

Spinach, kale, and Swiss chard are fertility superfoods. Rich in folate, magnesium, and non-heme iron, leafy greens help regulate ovulation and improve egg quality. Pair them with citrus or peppers to get the most iron out of them.

9. Limit Fast Foods and Endocrine Disrupting Chemicals For Fertility

Fast foods often contain trans fats and refined sugars, which can harm fertility. Plus studies show that 2 or more servings of Fast Food per week can hurt fertility outcomes. It’s also important to minimize exposure to endocrine-disrupting chemicals (EDCs) found in plastics, certain cosmetics, and pesticides. These can totally mess with your fertility hormones. Use glass or stainless-steel containers, and opt for organic produce when possible to reduce exposure.

Final Thoughts on Fertility Diets

Preparing for pregnancy goes beyond just timing intercourse. A fertility-friendly diet and lifestyle can improve your overall reproductive health and increase your chances of getting pregnant sooner. By prioritizing nutrient-dense foods, reducing exposure to harmful chemicals, and supporting your hormonal balance, you can set the stage for a healthy pregnancy journey.

Need a little more help? Get my FREE Plant-Forward Fertility Starter Kit to start your journey the best way for you and your future baby now.

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