Fertility Diet: What to Eat When Trying to Get Pregnant
What should you eat when you are trying to get pregnant, and how can your diet affect your fertility?
Fertility doctor Natalie Crawford, MD, explains how food may influence the environment in which your eggs and sperm develop. She breaks down the connections among nutrition, inflammation, insulin resistance, and gut health, then shares which fruits, vegetables, fats, proteins, and carbohydrates to prioritize when building a fertility-supportive diet.
IN THIS VIDEO:
00:00 What Is the Best Fertility Diet?
00:48 Does Diet Affect Fertility?
02:08 Inflammation, Insulin Resistance, and Fertility
03:17 What Is Insulin Resistance?
05:27 What Causes Insulin Resistance?
06:33 How Gut Health May Affect Fertility
06:53 Foods to Avoid When Trying to Conceive
07:15 The Best Fruits and Vegetables for Fertility
09:24 Are Healthy Fats Important for Fertility?
09:44 Plant vs. Animal Protein for Fertility
11:18 Should You Avoid Gluten, Dairy, or Carbs When Trying to Conceive?
11:57 What to Eat When Trying to Get Pregnant
What Is the Best Fertility Diet?
There is no one perfect fertility diet.
Eating for fertility is not an on-or-off decision, and it does not require you to follow every recommendation perfectly. It is about setting your body up for the highest chance of success with the information you have.
That matters whether you are preparing to try to conceive, actively trying, experiencing infertility, or going through IVF. Even during fertility treatment, your doctor can only work with the eggs and sperm available. Your everyday environment, including your dietary pattern, may help influence how those cells develop.
This does not mean that eating the “right” foods guarantees pregnancy. We all know someone who appeared to do everything differently and still became pregnant. Fertility is more complicated than one meal, one food, or one lifestyle choice.
The goal is to understand what may influence your reproductive health so you can make informed decisions without questioning every bite.
How Does Diet Affect Fertility?
Food matters for two main reasons: the nutrients it provides and its relationship with inflammation, insulin resistance, and gut health.
Some nutrients help your body perform essential functions. Others may be harmful when consumed frequently or in large amounts. Your overall eating pattern can also affect your blood glucose and insulin response, which may contribute to chronic inflammation.
Nutrients support the body’s daily work
Whole foods provide vitamins, minerals, antioxidants, fiber, protein, and fats that your body needs. These nutrients support processes throughout the body, including the development of eggs and sperm.
Folate, iron, vitamin C, vitamin K, B vitamins, choline, and omega-3 fatty acids are among the nutrients discussed in this video. Instead of trying to obtain everything from one “superfood,” focus on eating a variety of whole foods.
Chronic inflammation may affect reproductive function
Inflammation is not simply a wellness trend or buzzword. It is a process that happens inside your body.
Your immune system is supposed to respond to inflammation. The problem is when it remains activated and has to fight against higher levels of inflammation all the time.
Natalie explains that chronic inflammation can affect cellular and mitochondrial function. It may also interfere with how your brain interprets signals from your ovaries and how your ovaries respond to signals from your brain. In the setting of chronic inflammation, fertility studies have observed longer menstrual cycles, delayed ovulation, poorer egg quality, and poorer IVF outcomes.
That does not mean chronic inflammation is the only cause of any of these outcomes. It is one part of the environment in which your reproductive system is functioning.
What Is Insulin Resistance?
Insulin resistance happens when your cells stop responding normally to insulin and require a higher level to let glucose enter.
When you eat, your food is broken down into nutrients, including glucose. Glucose enters your bloodstream and serves as fuel for your cells. Your pancreas releases insulin, which helps open the cellular “door” so glucose can move out of your bloodstream and into the cell.
Natalie describes insulin as a salesperson who comes to your door every day. If the salesperson keeps knocking, eventually you stop answering. In a similar way, your cells may stop responding to a normal amount of insulin.
Your cells still need glucose. When glucose remains in the blood instead of entering the cells efficiently, the body releases more insulin. The cells may eventually respond, but they require a much higher insulin level.
Higher insulin levels are not benign. Natalie explains that they can change how the ovaries respond, increase androgen production, contribute to chronic inflammation, and affect egg and embryo quality.
Insulin resistance is not limited to people who have diabetes. Natalie notes that it can matter for reproductive health even when someone does not have diabetes.
What Causes Insulin Resistance?
Genetics may contribute to insulin resistance, but environmental and behavioral factors can also play a role.
The video identifies several possible contributors:
Frequently eating ultra-processed foods with a high glycemic impact
Snacking often, especially on ultra-processed foods
Not getting enough sleep
Experiencing chronic stress
Foods that cause a higher rise in blood glucose require the body to release more insulin. Eating these foods frequently may lead to repeated increases in both glucose and insulin.
Sleep also matters because it gives your body a break from eating and an opportunity to reset its insulin sensitivity. Chronic stress can affect glucose because your body releases stored energy when it believes you need to respond to danger.
Food is not the only factor involved, but it is one part of the picture that you can examine.
How Are Gut Health and Fertility Connected?
Your intestinal lining consists of a single layer of cells. The spaces between those cells help regulate what can move from the digestive tract into the rest of your body.
Chronic inflammation can damage this intestinal barrier and increase intestinal permeability. Natalie explains that fiber helps feed the gut microbiome and support the health of this barrier.
This is one reason fruits, vegetables, whole grains, beans, lentils, and other fiber-rich foods are important components of a fertility-supportive diet. They provide nutrients while also feeding the bacteria in your gut.
Animal protein does not contain fiber. You do not have to eliminate animal foods, but eating meat at every meal can leave less room for the plant foods that supply fiber.
What Foods Should You Limit When Trying to Conceive?
Start by reducing ultra-processed foods.
This includes foods with added artificial sugars, a high glycemic load, and highly processed ingredients. Natalie calls these “no for every day” foods rather than “never” foods.
That distinction matters. A fertility diet does not require absolute restriction. An occasional food is different from something that forms the foundation of your routine diet.
The broader goal is to reduce the processed foods and added sugars you consume regularly while creating more room for whole foods.
The Best Fruits and Vegetables for Fertility
Fruits and vegetables should make up a large part of your fertility diet because they provide fiber, vitamins, minerals, antioxidants, and other nutrients.
Natalie recommends aiming for at least three servings of fruits and vegetables per day. In the fertility studies she discusses, eating more servings was correlated with a shorter time to pregnancy and improved pregnancy outcomes. A correlation does not mean one food guarantees an outcome, but it supports making fruits and vegetables a regular part of your diet.
She highlights six favorites.
1. Spinach and leafy greens
Spinach and other leafy greens contain folate, iron, vitamin C, and vitamin K.
Folate is especially important before and during pregnancy. It helps protect against neural tube defects, which affect the developing brain or spinal cord. Natalie also discusses folate in relation to protection from certain environmental toxins.
2. Green peas
Green peas provide both protein and fiber. They are also a source of B vitamins and folate.
Because they are easy to add to meals, green peas can be a practical way to increase both plant protein and fiber during the week.
3. Broccoli and cruciferous vegetables
Broccoli, cauliflower, and other cruciferous vegetables are nutrient-dense and anti-inflammatory. They provide folate, vitamin C, and antioxidants.
4. Berries
Berries are rich in antioxidants and polyphenols. They also provide vitamin C.
Choosing different types of berries is an easy way to increase the variety of plant foods in your diet.
5. Oranges and citrus fruits
Citrus fruits provide vitamin C and antioxidants. Vitamin C also helps your body absorb iron.
Natalie notes that iron deficiency may contribute to inflammation, making vitamin C and iron-containing foods a useful combination.
6. Avocados
Avocados combine fiber and folate with a plant-based source of fat.
They are one example of why fat should not be universally avoided when you are trying to conceive.
Are Healthy Fats Important for Fertility?
Your body needs fat. Cholesterol forms the backbone of steroid hormones, so a fertility-supportive diet should not eliminate fat altogether.
The type of fat matters.
Natalie recommends prioritizing fats from plant-based sources, including:
Avocados
Extra virgin olive oil
Nuts
Seeds
She also recommends decreasing the amount of saturated fat in your regular diet because it may contribute to inflammation.
The goal is not to fear fat. It is to choose sources that provide nutritional value and fit into a diverse, whole-food eating pattern.
Is Plant or Animal Protein Better for Fertility?
Protein belongs in a fertility-supportive diet, and plant-based protein provides an added benefit: fiber.
Plant-based protein sources include:
Lentils
Beans
Legumes
Tofu
These foods provide protein while also feeding the gut microbiome. Natalie encourages nearly everyone to consider adding more plant-based protein instead of relying on animal meat at every meal.
You do not have to eliminate animal protein. If you eat it, think about both the type and the source.
Fish provides omega-3 fatty acids and may be a better animal-protein option. Chicken and turkey appear neutral in the fertility research Natalie discusses.
Red meat does not need to become a “never” food, but it should not be part of every meal or necessarily eaten every day. Natalie explains that fertility studies comparing higher and lower red-meat intake have found better embryo and pregnancy outcomes among those with lower intake.
Do eggs belong in a fertility diet?
Eggs are one animal food Natalie highlights positively. They provide protein, choline, and vitamin B12.
The yolk contains many of the egg’s nutrients, so she recommends eating the full egg rather than relying only on egg whites. Choline is also important during pregnancy because it helps support fetal brain development.
Should You Avoid Carbohydrates When Trying to Conceive?
You do not need to eliminate an entire food group simply because you are trying to get pregnant.
For carbohydrates, prioritize whole-grain options over refined carbohydrates. Whole grains provide more fiber and fit better into the whole-food dietary pattern Natalie recommends.
The goal is not to avoid every carbohydrate. It is to be thoughtful about the type of carbohydrate you are eating and how often refined, highly processed options appear in your diet.
Should You Avoid Gluten or Dairy When Trying to Conceive?
You do not automatically need to avoid gluten or dairy.
Instead, pay attention to how your body responds. If you are uncertain about gluten sensitivity, Natalie suggests removing it for 30 days, adding it back, and observing how you feel.
You may already recognize a dairy sensitivity if dairy causes gastrointestinal distress. If you are unsure, you can also try removing it and then adding it back to evaluate your response.
If you tolerate dairy and choose to eat it, Natalie recommends full-fat dairy over skim or highly processed versions. That may include full-fat cheese, milk, or cream.
Frequently Asked Questions About the Fertility Diet
Can a fertility diet improve egg quality?
The video does not promise that a particular food or diet will improve egg quality. Natalie explains that nutrition may influence inflammation, insulin resistance, and the environment in which eggs develop. Higher levels of chronic inflammation and insulin resistance have been associated with poorer egg and embryo quality in the studies she discusses.
Diet is one factor you may be able to influence, but it cannot guarantee egg quality, embryo development, IVF success, or pregnancy.
What should I eat when trying to get pregnant?
Build most of your diet around a variety of whole foods. Prioritize fruits and vegetables, plant-based protein, healthy fats, eggs, fish, and whole-grain carbohydrates. Aim for at least three servings of fruits and vegetables per day.
What foods should I avoid when trying to conceive?
Natalie recommends limiting ultra-processed foods, added artificial sugars, refined carbohydrates, and frequent red-meat intake. She does not describe most foods as “never” foods. The focus is on what becomes part of your everyday dietary pattern.
Do I need to stop eating gluten or dairy?
Not automatically. Natalie recommends considering an elimination and reintroduction trial if you suspect that gluten or dairy causes symptoms. If you tolerate dairy, she favors full-fat dairy over skim or highly processed options.
Does diet still matter if I am going through IVF?
Natalie says diet still matters during IVF because treatment works with the eggs and sperm available. Nutrition cannot guarantee a treatment outcome, but it may influence the environment in which those cells develop.
What is the most important fertility-diet principle?
Prioritize diverse whole foods and reduce the ultra-processed foods and added sugars that form part of your regular routine. The overall pattern matters more than making one meal perfect.
For a deeper look at the science of nutrition, hormones, and fertility, read Dr. Natalie Crawford’s book, The Fertility Formula: https://www.nataliecrawfordmd.com/book
Your Fertility Diet Action Plan
Start with the choices you make most often. You do not need to rebuild your entire diet in one day.
Reduce ultra-processed foods in your everyday routine.
They do not have to be forbidden forever. Treat them as occasional foods rather than the foundation of your diet.Aim for at least three servings of fruits and vegetables each day.
Begin with foods you already enjoy, then add variety through leafy greens, green peas, cruciferous vegetables, berries, citrus, and avocados.Add a source of healthy fat.