5 Best Foods to Increase Fertility Naturally
If you’re trying to conceive, you’ve probably asked yourself: what are the best foods to increase fertility naturally? While fertility is influenced by genetics, lifestyle, stress, and underlying health conditions like PCOS or endometriosis, nutrition plays a foundational role in hormone balance, ovulation, and egg quality.
At Nest & Nurture, we often remind patients that a fertility diet doesn’t need to be restrictive or overwhelming. Instead, small, sustainable additions can support blood sugar balance, reduce inflammation, and improve overall reproductive health.
Below are five of the best foods for fertility you can begin incorporating into your weekly routine.
What Does Fertility Mean and How Does Nutrition Help?
Fertility is your body’s natural ability to conceive a pregnancy when sperm meets egg during the fertile window around ovulation.
If conception is taking longer than expected, it does not automatically mean something is wrong. Fertility is shaped by multiple factors, including:
Hormone balance
Stress levels
Environmental exposure
Blood sugar regulation
Gut health
Underlying conditions like PCOS or endometriosis
Nutrition supports fertility by:
Stabilizing insulin and blood sugar
Reducing systemic inflammation
Supporting egg development
Improving ovulation consistency
Enhancing sperm health
A well-rounded fertility diet focuses on nutrient density, anti-inflammatory foods, and hormone-balancing nutrients.
How a Fertility Diet Supports Ovulation, Hormone Balance, and Egg Quality
The goal of eating for fertility is not perfection; it’s consistency.
The following five foods help:
Improve egg quality naturally
Support ovulation
Reduce inflammation
Provide key micronutrients
Balance hormones
Promote reproductive resilience
Let’s dive into the list.
1. Salmon
Salmon is one of the most powerful foods to boost fertility, primarily due to its high omega-3 fatty acid content (EPA and DHA).
Omega-3s:
Reduce systemic inflammation
Support egg quality
Improve fertilization rates
Support IVF outcomes
Aid hormone regulation
A 2024 meta-analysis of 13 clinical trials showed that omega-3 intake improved pregnancy and fertilization rates even in non-intervention conception.
Inflammation plays a role in PCOS and endometriosis, two leading causes of infertility. Omega-3 fatty acids are among the most potent anti-inflammatory fertility foods available.
Easy ways to add salmon:
Smoked salmon on whole-grain toast
Canned salmon (with bones for extra calcium)
Salmon in rice bowls with sesame and nori
Salmon mixed into pasta salads
Other omega-3-rich alternatives: sardines and trout.
2. Whole Eggs
Whole eggs (yes, including the yolk) are among the best foods for fertility due to their choline content.
Choline:
Supports egg development
Reduces neural tube defect risk
Supports fetal brain development
Improves liver function
Aids hormone metabolism
One egg yolk contains about 147 mg of choline, while the recommended intake is 425 mg daily (550 mg during pregnancy).
Yet over 88% of pregnant individuals do not meet optimal choline intake.
Eggs also provide:
High-quality protein
Vitamin D
B12
CoQ10
If you struggle with eating eggs alone, try:
Scrambling into fried rice
Mixing into pasta sauces
Adding to stews or mixed dishes
Whole eggs are a simple, affordable food for ovulation and fertility support.
3. Dark Leafy Greens
Dark leafy greens like spinach, arugala, bok choy, and kale, are rich in antioxidants and key micronutrients that support reproductive health.
They provide:
Vitamins A, C, and K
Folate
Iron
Magnesium
Fiber
These nutrients help:
Combat oxidative stress
Improve egg and embryo quality
Support estrogen metabolism
Improve ovarian function
Enhance sperm health
Leafy greens are central to the Mediterranean-style fertility diet, which is linked to improved pregnancy outcomes.
Ways to add more greens:
Spinach in omelets
Kale in smoothies
Swiss chard in pasta sauces
Collard greens in soups
Bok Choy in congee or stews
Think principles over perfection,, incorporate greens in ways that match your culture and lifestyle.
4. Legumes
Legumes (beans, lentils, chickpeas) are powerful hormone-balancing foods because of their fiber content.
Fiber supports fertility by:
Stabilizing blood sugar
Improving insulin sensitivity
Supporting gut health
Regulating estrogen metabolism
Improving long-term metabolic health
Stable blood sugar is especially important for those with PCOS.
Legumes are also rich in:
Folate
Plant-based iron
Zinc
Magnesium
Studies show Mediterranean-style eating patterns rich in legumes are associated with improved sperm motility and pregnancy outcomes.
Easy additions:
Hummus with vegetables
Lentils in curries
Black beans in tacos
Red bean desserts
Beans on toast
Meatless Monday meals
One of our team members especially loves throwing dried red lentils and rice into a rice cooker for an easy fibre add-on that you barely notice.
If you’re wondering what to eat to get pregnant, legumes are a simple, cost-effective addition.
5. Full-Fat Dairy
Full-fat dairy may surprise you, but research suggests it may support fertility outcomes.
One large prospective study of over 18,000 women found that higher intake of full-fat dairy was associated with a lower risk of anovulatory infertility, while low-fat dairy intake was associated with a higher risk.
Possible mechanisms include:
Lower glycemic impact
Differences in hormone composition
Improved fat-soluble nutrient absorption
Important notes:
Avoid if you have a milk protein allergy
Consider lactose-free options if lactose-intolerant
If tolerated, options include:
Whole milk yogurt
Full-fat cottage cheese
Whole milk
Full-fat Greek yogurt
This does not mean dairy is mandatory, but if you already enjoy it, you don’t need to fear it.
Key Takeaways
To recap, the 5 best foods to increase fertility naturally are:
Salmon
Whole eggs
Dark leafy greens
Legumes
Full-fat dairy
Each provides unique nutrients that support ovulation, hormone balance, egg quality, and overall reproductive health.
No single food will “fix” fertility overnight. Instead, a balanced, nutrient-dense fertility diet works synergistically to support your body.
Small, consistent shifts, not perfection, create sustainable hormone balance.
If you’d like personalized support, explore thePCOS Recovery Program or learn more about our Personalized Nutrition Care. You can alsoContact Us to discuss your fertility goals.
