What to Eat to Boost Fertility: An Evidence-Based Guide (Plus the Best Foods Before IVF)
Food and fertility can be a stressful topic. Even more so when it’s called a fertility diet. There is potentially so much conflicting advice depending on where you are looking. And then you throw in new things like ChatGPT and it can feel like your head is going to explode. So I will try and make it as stress-free and simple as possible from the Naturopathic approach to food and fertility.
Does diet really affect fertility?
The first thing I’m going to mention is supplements. Whilst I always start with food changes first, the simple fact is that most of us are running on empty. Our soil is much lower in nutrients than it used to be, so our food is as well. So it’s highly likely that supportive supplementation is a good idea.
However, don’t go mad or fall for every Instagram advert. Speak to someone who knows what they are talking about and be mindful that not all supplements should be taken together, and some supplements and medications are a no. I also don’t know your health histories, so I’m not going to blanket-suggest some as it goes against my number one Naturopathic principle, which is ‘Do No Harm’. Things like a good-quality (not cheap supermarket-available options) prenatal and omega-3 can be beneficial.
You can, of course, book in with me for a Quick Food Blitz nutrition review session, and I can recommend supplements as part of that.
But back to food. The first thing is to reduce those that we know aren’t good for us, which I’m afraid are often the things we find the hardest not to have. So caffeine: try and cut down to one cup of caffeinated tea or coffee a day, which is really good preparation for mothers in pregnancy. Cut the booze if you can. It’s actually really damaging, to, well, everything really. Sorry, sorry, sorry! And you know the last thing I’m going to mention: processed and ultra-processed foods. I’m not saying you can’t have them. Just be aware that they have nothing good in them to help your body get ready for a baby.
And on to happier things: food to focus on.
The Mediterranean diet and fertility
Whilst I don’t like to recommend specific diets to follow, as it can immediately feel restrictive, a Mediterranean-type vibe can be a good starting point. Think oily fish and other fish for easily absorbed omega-3 and protein; meat, which has essential minerals in it for fertility like zinc and iron; and shellfish, which is rich in zinc.
Lots of vegetables provide a range of antioxidants, folate – the natural version of folic acid, which is an essential healthy-baby fertility nutrient – and fibre, which is essential for gut health and is actually very linked to fertility. Olive oil is also a good omega-3 source, and limited complex carbohydrates can help avoid the blood sugar spikes that can come from eating too many carbohydrates. And if you eat a lot of gluten – pasta, bread, cous cous – this can also be problematic for some people, as gluten is hard to tolerate.
The top fertility nutrients
There are lots of nutrients involved in fertility, but there are some that I particularly want you to think about when preparing for a baby.
Choline
Eggs are another really important fertility food. They are powerhouses of nutrition, containing all the good fat – please don’t be scared of fat, it’s what our sex hormones are made out of, which are crucial for fertility – as well as minerals like zinc and essential amino acids, which are the building blocks of protein.
And if you think about it, a developing embryo is a new human being being built, and the building blocks of life are amino acids. So getting enough amino acids from protein is so important.
Iron
Iron is an important mineral for fertility and is one of the reasons that good-quality meat can be such a useful part of a fertility-supportive diet. It is also found in foods such as shellfish, eggs and vegetables.
Zinc
Zinc is another essential fertility mineral. Meat, eggs and particularly shellfish can be good sources, which is another reason I like to include these foods when someone is preparing for a baby.
Omega-3
Oily fish is one of the best food sources of easily absorbed omega-3, which is why I particularly like to include it regularly in a fertility-supportive diet.
Folate
Lots of vegetables provide folate, the natural version of folic acid, which is an essential healthy-baby fertility nutrient. Eating a wide range of vegetables is a great way of getting a variety of antioxidants and other nutrients into your diet, as well as the fibre that is so important for gut health.
Vitamin D
Eggs also contain vitamin D, which most of us in the UK are deficient in and which plays an important role in fertility. You can also get vitamin D from mushrooms and butter, as well as sunshine.
When it’s hot and sunny, you really need your skin to be exposed to the sun without suncream on to make vitamin D, so be sensible about it! If you are able to get into the sun for 20-ish minutes before the sun gets too strong, around 11am, that’s ace. And then put sunscreen on after that so you don’t burn.
Why blood sugar matters
Another thing that’s essential to fertility, especially if you have anything under the PMOS umbrella, is balancing your blood sugar levels. The easiest way to do this is to always eat a carbohydrate, whether it’s a piece of toast, a carrot or an apple, with some fat.
For example, toast with butter or nut butter on; carrot dipped in hummus or cream cheese; or apple with full-fat yoghurt or some cheese. It really is a simple way of making your meals more balanced without having to cut out carbohydrates altogether.
Fertility nutrition for PMOS
If you have anything under the PMOS umbrella, paying attention to blood sugar balance can be particularly important. This doesn’t mean you need to follow a restrictive diet or cut out carbohydrates. Instead, think about what you are eating alongside your carbohydrates and make sure you are including good-quality fats and protein.
This can be as simple as putting butter or nut butter on your toast, having hummus or cream cheese with your carrot, or eating an apple with full-fat yoghurt or some cheese. These small changes can make a big difference without making food complicated or stressful.
Foods to avoid – without fearmongering
I don’t want this to become another list of foods you are “not allowed” to eat, because food and fertility can already feel stressful enough. However, there are some things that I would reduce where possible.
Caffeine is one. Try and cut down to one cup of caffeinated tea or coffee a day. This is also really good preparation for pregnancy, when you will need to limit your caffeine intake.
Alcohol is another. Cut the booze if you can. It’s actually really damaging, to, well, everything really. Sorry, sorry, sorry! I know it’s not what you want to hear, but if you are preparing for a baby, cutting down or avoiding alcohol is a sensible place to start.
And then there are processed and ultra-processed foods. I’m not saying you can’t have them. Just be aware that they have nothing good in them to help your body get ready for a baby. This is about what you eat most of the time, not about being perfect.
What to eat before IVF
Other foods to focus on if you are really getting ready for a baby, either naturally or with IVF, are beetroot juice and chicken stock.
Drink 200ml of beetroot juice a day, as that’s very nourishing for the womb. Drink as much chicken stock as you can, ideally homemade, every day, as it’s also very nourishing and full of amino acids, collagen and minerals needed for conception.
And, as I mentioned earlier, if you think about it, a developing embryo is a new human being being built, and the building blocks of life are amino acids. Getting enough amino acids from protein is therefore so important. This is why I want you to focus on good-quality protein as part of your fertility nutrition, rather than getting caught up in individual “superfoods”.
A simple one-day fertility meal plan
So what could this actually look like in a normal day?
For breakfast, you could have eggs on toast with some healthy fat, such as avocado, or simply butter or nut butter on your toast. This gives you protein, healthy fats and carbohydrates rather than eating the carbohydrate on its own.
For a snack, an apple with full-fat yoghurt or some cheese is an easy way of combining your carbohydrate with fat and protein. Alternatively, carrot dipped in hummus or cream cheese works well.
For lunch, you could have chicken or fish with lots of vegetables, olive oil and a portion of complex carbohydrates. Dinner could be oily fish or good-quality meat with plenty of vegetables and another portion of complex carbohydrates.
You can also incorporate your beetroot juice and chicken stock during the day. It really doesn’t have to be complicated, and you don’t need to spend your entire day thinking about whether you are eating the “right” fertility foods.
The overall aim is to eat a wide variety of nutrient-dense foods, get enough protein and healthy fats, eat plenty of vegetables and fibre, and think about how you combine carbohydrates with other foods to support blood sugar balance.
When nutrition alone isn’t enough
And as always, if you are feeling overwhelmed with it all, don’t know where to start, or need someone to talk to who understands, please don’t hesitate to contact me to book in. I’ve been through this myself, so I understand how overwhelming it can all feel.
Nutrition can be a really important part of preparing your body for pregnancy, but sometimes you need someone to look at the bigger picture with you and work out where to start.
And if finances are a bit tight at the moment, we can start with the Quick Food Blitz, rather than you needing to commit to a larger package. Or you can buy a fertility support package and pay in stages through Klarna on my website.
You don’t need to change everything overnight, and you certainly don’t need to eat perfectly. Start with the basics: nourish your body, eat real food, get enough protein and healthy fats, eat plenty of vegetables, think about blood sugar balance and give your body the nutrients and building blocks it needs as you prepare for your baby.
Medical Disclaimer
The information in this article is for general educational purposes only and is not intended to replace medical advice, diagnosis or treatment from your GP, fertility specialist, consultant or other qualified healthcare professional. Everyone’s health, nutritional needs and medical history are different, particularly when preparing for pregnancy or IVF. Supplements, foods and dietary changes may not be appropriate for everyone and can interact with medications or medical conditions. Always speak to your healthcare professional before making significant changes to your diet or supplements, particularly if you are undergoing fertility treatment or taking medication.
