Fertility Food: What to Eat to Get Pregnant!

Who knew planning to have a baby was so labour-intensive? And no, I didn’t intentionally mean to throw a pregnancy pun in there but I read it back and I’m groaning with shame. 

When you decide it’s time to start or grow your family, the world suddenly feels divided into "windows" - ovulation windows, testing windows, and the high-pressure window of "now or never." In my own fertility journey, I wanted so badly not for the adventure to get limited to these windows, but it seems to happen by accident (I would encourage a great support system and lots of open conversation with your partner to feel well-supported in the process!). While we can’t control every biological variable, science increasingly shows that we do have some ability to influence the environment in which conception occurs… much like gardening!

Fertility isn't just about reproductive organs; it’s about integrated health. The human body is a highly intelligent biological machine that will only prioritize reproduction when it feels safe, is well-nourished, and carries out hormonal functions well. "Fertility Food" isn't a collection of magic potions; it is a strategic approach to nutrition designed to regulate insulin, reduce inflammation, and provide the raw materials for high-quality eggs and sperm.

Much of what we know about nutrition and conception comes from the landmark Nurses’ Health Study from Harvard, showing that women who followed a specific "fertility diet" had a 66% lower risk of ovulatory infertility (meaning infertility related to altered ovulation patterns and processes). The core of this diet wasn't restriction, but instead a shift in the nutrient density of the foods selected.

Blood sugar and fertility are closely linked, particularly with the relationship between insulin and estrogen. When we consume foods containing glucose (the scientific word for sugar), we break them down and the glucose enters the bloodstream to be transported to the tissues of the body, later engaging in metabolic processes to support energy availability. The goal is not to prevent this from happening (we need sugar to enter the bloodstream) but to stabilize blood sugar after eating and be more intentional about the amount of added sugar we may be consuming. High insulin levels, often in response to long-term patterns of high sugar intake or poor stability of blood sugar or other hormones like elevated testosterone in PCOS, can disrupt the processes needed for ovulation contributing to delayed cycles. 

To do this, we focus on “slower” carbohydrates. Whole grains such as quinoa, buckwheat, and oats contain soluble fiber that slow digestion and the release of glucose into the bloodstream following eating. They also have an incredible role in binding with excess glucose and estrogen to support clearance through the digestive system. And I don’t think I’ve ever had a complaint from anyone when they start having awesome bowel movements!

Your hormones (estrogen, progesterone, and testosterone, cortisol) are quite literally made from cholesterol, which is produced by the liver utilizing the fats that you consume. Low-fat or no-fat diets prevent the endocrine system from accessing these essential building blocks for your much-needed hormones! Much like carbohydrates, we’re going for options that promote multiple domains of health.

When it comes to fats, the priority is on monounsaturated and omega-3 fats - think avocados, olive oil, walnuts and chia seeds. These offer nutrient-dense fats for hormone production and cardiovascular health, as well as a powerful anti-inflammatory role for tissue protection. While we might think that low fat dairy is the key, the Harvard study found that women who consumed full-fat dairy (including whole milk and full-fat yogurt) had better ovulatory function - potentially related to the fat content on their impact on sex hormones and ovulation processes.

Despite what you might have heard, you don’t have to go fully vegetarian! There is literature to support replacing some of your animal protein with plant-based sources, such as beans, lentils and nuts. The goal is variety, and spacing sources out over the day to pair with carbohydrates for stable blood sugar and post-meal satisfaction.

Certain vitamins can also act as the “spark plugs” for the reproductive system (because they don’t provide energy, but can help energy processes occur in the body). Folate is essential for DNA synthesis and the prevention of neural tube defects, found in leafy greens and citrus fruits as a food source and in the form of folic acid from a prenatal supplement. Iron supports red blood cell structure and function, found in lentils and animal protein; pair these foods with vitamin C sources like broccoli and bell peppers for better iron absorption. And zinc offers a vital role for egg development in the female body and sperm quality and motility in the male body - we love pumpkin seeds and oysters in this house!

Egg and sperm cells are highly susceptible to "oxidative stress" (they’re carrying precious DNA in a very tiny file!) so any damage from free radicals in the environment or diet can pose a big problem. Antioxidants act as a protective shield for these cells - aim for deep pigments of fruits and vegetables as these carry lots of antioxidants! Blueberries (anthocyanins), tomatoes (lycopene), and carrots (beta-carotene) all help protect your genetic material from damage, ensuring that when conception does happen, the cells are as healthy as possible.

We often forget that for the sperm to reach the egg, it needs a transport medium: cervical mucus! Staying well-hydrated keeps this fluid at the right consistency (thin and watery) for sperm to survive the journey and get where they need to go - think about drinking a variety of fluid options, like water, tea, coffee, juice and milk to keep things fun and interesting. 

Now remember: fertility nutrition isn't just for the person carrying the baby. Sperm takes about 90 days to develop, meaning eating patterns in the 3 months before conception can influence the health of the pregnancy. A shared "Fertility Food" plan—rich in antioxidants, healthy fats, and whole grains—not only increases the odds of success but also sets a healthy foundation for the entire family.

Eating for fertility isn't about perfection; it’s about creating an environment of abundance. When your body feels it has more than enough nutrients to go around, it is much more likely to give the "green light" for a new life!