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What Is the Optimal Fertility Diet?

Written By: Dr. Meghan C.H. Ozcan, Fellow, Women and Infants Fertility Center on July 16, 2025


Originally published: July 2022 

Can what you eat really affect your ability to get pregnant?


It’s a question more and more people are asking, and the short answer is yes, it can make a difference.

While food can’t solve every fertility challenge (no amount of kale will unblock fallopian tubes), diet and lifestyle changes can support your body’s natural reproductive processes – and even boost the success of fertility treatments like IVF.

The connection between diet and fertility is strong enough that the American Society for Reproductive Medicine (ASRM) updated its guidance in 2022 to highlight the role of nutrition in optimizing natural fertility.

Let’s break down what the research shows – and what changes you can start making right now.

First, the Basics: What We Know for Sure

Some factors are well established:
  • Being underweight or overweight can make it harder to conceive.
  • Taking folic acid has a proven benefit.
  • High-mercury seafood should be avoided.
And there’s even more emerging research showing how certain eating patterns – especially those rich in whole, plant-based foods – can give your fertility a lift.

So, What Should You Eat?

Studies looking at thousands of women over time have found common themes in fertility-friendly diets. These eating plans often focus on high-quality sources of fat, protein, and carbs, plus key vitamins and minerals.

Here’s a snapshot of what to prioritize:

  • Plant-Based Foods

Fruits and vegetables are packed with nutrients and fiber. Try:

  1. Apples (keep the peel!)
  2. Berries, bananas, oranges, guava, and pineapple
  3. Seasonal veggies like carrots, spinach, broccoli, cauliflower, beans, and even local favorites like radishes and eggplant (yes, many grow right here in Rhode Island!)
  • Healthy Fats
  1. Raw nuts like almonds, Brazil nuts, and cashews are full of antioxidants and healthy fats.
  2. Extra virgin olive oil is still the gold standard for a healthy fat—better than coconut oil for most people.
  • Proteins That Pack a Punch
  1. Plant-based sources: tofu, seitan, legumes (lentils, chickpeas, beans)
  2. Seafood with omega-3s: local clams, oysters, and whitefish are great picks
  • Whole Grains 

  1. Think brown rice, oatmeal, bulgur, rye, and whole wheat. These complex carbs provide long-lasting energy and nutrients.

Don’t Forget the How, Not Just the What

What’s just as important as what you eat? How you eat.

Diets from Mediterranean cultures – often praised in fertility studies – are about more than the food itself. They emphasize sharing meals, slowing down, and making eating a social, joyful experience. That approach can also reduce stress (which affects fertility too).

What to Limit or Avoid

Naturally, some foods and habits don’t play nicely with fertility. Try to limit or skip:

  • Refined or simple carbs
  • Trans fats
  • Heavily processed foods
  • Alcohol (especially if you’re trying to conceive or undergoing treatment)
  • Too much caffeine (aim to stay under 500mg per day) 

Why Weight Matters

Body weight plays a major role in fertility for both women and men. Hormones that regulate reproduction can be thrown off when body weight is too low or too high.

  • Women with obesity or very low weight may experience irregular or absent ovulation, reduced IVF success rates, and other complications.
  • Obesity in men can lead to lower sperm count and motility (how well sperm move).
  • Conditions like PCOS (polycystic ovary syndrome) are also closely linked with weight and insulin resistance.

Small changes can make a big difference. In fact, overweight women with PCOS who lose just 5–10% of their body weight often see improvements in their cycle and fertility.

What About BMI?

If you’re wondering whether weight might be impacting your fertility, Body Mass Index (BMI) can be a helpful starting point.

  • A BMI below 18.5 is considered underweight.
  • A BMI over 30 is considered obese.

While BMI doesn’t tell the full story (like muscle mass or fat distribution), it can help start the conversation with your healthcare provider.

Don’t Forget Prenatal Nutrition

If you’re trying to conceive, start thinking about prenatal nutrition early – ideally three months ahead of time. This is when supplements like folic acid or prenatal vitamins become important.

Sometimes, bloodwork during a fertility workup can uncover nutrient deficiencies that may interfere with pregnancy. Getting ahead of that helps support both fertility and a healthy pregnancy.

Let’s Build Your Fertility Plan – Together

If you’re looking for support, guidance, or a personalized fertility plan, we’re here to help. Our team at Women & Infants Fertility Center works with you to build the foundation for your growing family – starting with the basics, like what’s on your plate.

 

Contact us to learn more about how our team can help support you as we help you build your family. 

 

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Disclaimer: While I am a doctor, I am not your doctor.  The content in this blog is for informational and educational purposes only and should not serve as medical advice, consultation, or diagnosis.  If you have a medical concern, please consult your healthcare provider or seek immediate medical treatment.