Understanding how nutrition fits into fertility can help couples make informed food choices while trying to conceive.
Quick Summary
There is no single food that can guarantee pregnancy. A varied diet that includes vegetables, fruits, legumes, nuts, seeds, fish, eggs, and other protein sources can help you get a range of nutrients while trying to conceive.
In this guide, I’ll share practical food choices for both women and men, along with a simple sample day of meals.
If you’re actively trying to conceive, understanding your fertile window can make a big difference. Read our guide on Ovulation Symptoms & Fertile Window: How to Track Ovulation and Get Pregnant Naturally.
Introduction
Trying to conceive can feel overwhelming, especially when pregnancy takes longer than expected.
When I was learning more about fertility and nutrition, I noticed how many claims there were about “fertility superfoods,” foods that supposedly improve egg quality, or foods that promise to increase sperm count quickly.
The reality is that there isn’t one food that can make pregnancy happen.
Food is only one part of the picture, but eating a varied and balanced diet can help support your overall nutrition while you’re trying to conceive.
In this guide, I’ll share some nutrient-rich foods that women and men can include in their everyday meals while trying to conceive, along with simple ideas for making healthy choices without feeling overwhelmed.
If you are on your TTC journey, you may also find this helpful: How to Get Pregnant Naturally: 10 Proven Tips to Increase Your Chances Fast
How Nutrition Fits Into Fertility
Fertility is influenced by many things, and nutrition is just one part of the picture. Your overall health, hormones, ovulation, egg health, sperm health, and nutrient intake can all play a role.
A balanced diet can help provide important nutrients your body needs while you are trying to conceive. But food alone cannot guarantee pregnancy or fix an underlying fertility problem.
That’s why I think it’s more helpful to focus on eating a varied, nourishing diet rather than searching for one “fertility-boosting” food.
Foods I Included While Trying to Conceive
Avocados
Avocados are a convenient way to add healthy fats and folate to meals while trying to conceive.
Avocado oil can also be used as an alternative source of healthy fats in cooking.
If you don’t enjoy eating avocado on its own, you can add it to smoothies, toast, salads, or other meals.
Eggs
Eggs are a good source of protein, choline, vitamin D, and other nutrients. They can be a simple addition to your meals while trying to conceive. Choline is important for normal body functions and is also an important nutrient during pregnancy.
Fatty Fish (Salmon, Sardines, and Mackerel)
Fatty fish are rich in omega-3 fatty acids and can be a nutritious choice while trying to conceive.
Salmon, sardines, and some types of mackerel can be added to meals with rice, vegetables, salads, or other side dishes. If you become pregnant, follow local guidance on fish choices and amounts.
Leafy Greens
Leafy greens like spinach, moringa, and kale can be a nutritious addition to your meals while trying to conceive.
They provide nutrients such as:
- Folate
- Iron
- Magnesium
Spinach can be added to eggs, soups, curries, or smoothies, while kale and other greens can be used in salads or cooked meals.
Nuts & Seeds (Walnuts, Almonds, and Flaxseeds)
Nuts and seeds are nutrient-rich foods that can be part of a balanced diet while trying to conceive. They provide healthy fats, antioxidants, and other important nutrients.
When I was trying to eat more nutritious foods, I found that keeping nuts and fruit nearby made it easier to choose a simple snack.
Walnuts, almonds, and flaxseeds are easy to add to smoothies, yogurt, porridge, or everyday meals.
Berries
Blueberries and strawberries are easy to add to breakfast, snacks, yogurt, oatmeal, or smoothies.
They provide antioxidants and other nutrients and can add variety to your diet while trying to conceive.
Full-Fat Dairy
Full-fat dairy foods such as yogurt and milk provide protein, calcium, and other nutrients. There has been some research looking at dairy and fertility, but there isn’t enough evidence to say that full-fat dairy directly improves fertility for everyone.
I included yogurt and other dairy foods in my diet while trying to conceive because they were easy to add to my everyday meals.
Sweet Potatoes
Sweet potatoes provide beta-carotene, which the body converts into vitamin A. Vitamin A is involved in normal reproductive functions, but eating more sweet potatoes alone will not improve fertility.
We used to make sweet potato pancakes at home, which was an easy way for us to enjoy them as part of a meal. They can also be paired with foods such as eggs, beans, fish, or vegetables.
Citrus Fruits
Oranges and lemons are good sources of vitamin C, which is an important nutrient for normal body functions. They’re also an easy way to add fruit to your everyday diet while trying to conceive.
Lentils and Beans
Lentils and beans provide plant-based protein, fiber, iron, folate, and other nutrients. They’re easy to include in everyday meals while trying to conceive, whether in soups, curries, salads, or rice dishes.
👉 If you’ve been trying for a while without success, you may also want to read Why Am I Not Getting Pregnant? 10 Common Reasons (TTC Guide + Solutions).
Fertility and Nutrition for Men
Male nutrition matters too when a couple is trying to conceive. A varied diet can provide nutrients needed for overall health and reproductive health.
Some foods men can include are walnuts, eggs, bananas, and lean meat. Walnuts provide healthy fats, eggs provide protein and nutrients such as choline and vitamin D, bananas provide potassium and carbohydrates, and lean meat provides protein, zinc, and iron.
These foods are simply part of a balanced diet and are not a treatment for fertility problems.
If conception is taking longer than expected, it is worth paying attention to male fertility as well. In some cases, a doctor may recommend a semen analysis to check sperm count and motility and look for possible fertility concerns.
A Simple Sample Day of Meals While Trying to Conceive
| Time | Meal |
| Morning | Warm water with lemon + soaked almonds or any local nuts (optional amla or fruit shots depending on availability) |
| Breakfast | Avocado toast / eggs / oats / whole grain bread with healthy fats |
| Mid-morning | Fresh fruits (berries, apple, banana) + yogurt or plant-based yogurt |
| Lunch | Protein-rich meal: chicken / fish / eggs / lentils / beans (choose based on your diet preference) + vegetables |
| Evening | Mixed nuts and seeds (walnuts, almonds, pumpkin seeds, etc.) |
| Dinner | Salmon or any local fish / plant-based protein + leafy greens and vegetables |
| Night | Warm milk or plant-based milk with nut powder (almond/walnut/flaxseed powder) |
This is only a sample day of eating, not a strict fertility diet. You can swap foods based on your usual diet, budget, culture, and preferences. The main goal is to eat a varied diet rather than follow a strict or restrictive plan.
Foods to Limit While Trying to Conceive
A balanced diet is more important than completely avoiding individual foods. Reducing highly processed foods and avoiding alcohol can support healthier choices while trying to conceive.
Try to limit:
- Sugary drinks and frequent sugary snacks
- Fried foods
- Alcohol
- Highly processed packaged foods
Lifestyle Habits While Trying to Conceive
Nutrition is only one part of preparing for pregnancy. A few everyday habits can also help support your overall health while trying to conceive.
Helpful lifestyle changes:
- Walking or doing light exercise
- Maintaining a healthy weight
- Tracking your ovulation cycle
- Reducing stress
- Getting enough sleep
You don’t need to change everything at once. Small, consistent habits can be easier to maintain while you’re trying to conceive.
When to Talk to a Doctor About Fertility
If you are under 35, consider seeking a fertility evaluation after 12 months of regular unprotected intercourse without conception. If you are 35 or older, seek medical advice after 6 months of trying without success.
You may want to seek advice sooner if you have irregular periods, known PCOS, endometriosis, previous pelvic problems, or other concerns about your reproductive health.
A healthcare professional can help determine whether further evaluation, such as hormone testing or semen analysis, may be appropriate.
Frequently Asked Questions (FAQs)
Can diet really improve fertility?
A balanced, nutrient-rich diet can support overall health and reproductive well-being. However, diet alone cannot guarantee improved fertility or conception, and fertility can be influenced by many medical and lifestyle factors.
How long does it take to improve fertility through diet?
There is no fixed timeline. Fertility varies from person to person, and dietary changes do not guarantee a specific time to conception.
Do men also need to focus on nutrition while trying to conceive?
Men can also benefit from eating a varied, nutrient-rich diet while trying to conceive. If there are concerns about sperm count or motility, a healthcare provider can recommend an evaluation such as a semen analysis.
What foods should be avoided when trying to conceive?
A balanced diet is generally more important than completely avoiding individual foods. Reducing highly processed foods and limiting alcohol can support overall health while trying to conceive.
Can stress affect fertility?
Stress can affect sleep, eating habits, sexual health, and overall well-being. In some people, significant stress may also affect reproductive processes. However, fertility problems should not be blamed on stress alone.
About the Author
Hi, I’m Bhavana, a mom and the creator behind Happy Mama Ideas. Through my own pregnancies, I have experienced many of the everyday challenges that come with pregnancy and motherhood. I share practical pregnancy, fertility, baby care, and motherhood tips based on my own experiences as a mother, along with information from trusted health sources, to help expecting and new moms feel more confident and supported on their journey.
Medical Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalized advice about fertility, nutrition, supplements, medical conditions, or trying to conceive.
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