What Foods May Support Fertility? 4 Fertility-Friendly Foods to Eat When Trying to Conceive
Can the food you eat support your fertility?
If you're trying to conceive, you may have wondered whether there are specific fertility foods that can help support your chances of getting pregnant.
The honest answer is that there isn't one magic food or fertility diet that can guarantee pregnancy. However, research suggests that overall dietary patterns and nutritional status may play a role in reproductive health, and eating a varied, nutrient-dense diet is an important part of looking after your health before pregnancy.
I'm Jess Kasriel, a Fertility Nutritional Therapist / Practitioner based in Finchley, North London, and one of the things I often see is women becoming completely overwhelmed by fertility nutrition.
One person says you need more protein.
Another says to cut out dairy.
Someone else recommends supplements, green smoothies or a particular fertility diet.
Suddenly, eating becomes another thing you're trying desperately to get “right”.
But fertility nutrition isn't about finding a handful of miracle foods.
It's about looking at your overall diet, nutritional needs, lifestyle and individual fertility journey and working out what may be worth focusing on.
4 Foods to Include in a Fertility-Friendly Diet
Rather than thinking about individual foods as fertility “cures”, think about building a varied diet that provides plenty of protein, fibre, healthy fats, vitamins and minerals.
Here are four foods I particularly like to include as part of a nutrient-dense diet when trying to conceive.
1. Lentils and Beans
Lentils, beans and other pulses are fantastic sources of plant-based protein and fibre, as well as providing a range of vitamins and minerals.
Research from the Nurses' Health Study II found that replacing some animal protein with plant protein was associated with a lower risk of ovulatory infertility. This is an association rather than proof that eating beans or lentils will directly improve fertility, but it is one reason that including a variety of protein sources can be a useful part of a fertility-supportive diet.
Try adding:
Lentils to soups, stews and curries
Chickpeas to salads or hummus
Beans to chilli or tacos
Edamame to stir-fries and rice bowls
You don't need to become vegetarian. The aim is simply to include a variety of protein sources across your diet.
2. Broccoli and Other Cruciferous Vegetables
Broccoli, cauliflower, cabbage, kale and other cruciferous vegetables provide fibre, folate and a range of plant compounds.
Broccoli sprouts are particularly rich in sulforaphane, which is why they've become popular in the nutrition world. However, I'd be careful about presenting broccoli sprouts as a fertility “superfood” or claiming that they can reverse biological ageing — there isn't strong evidence to support those claims specifically for fertility.
Instead, think about the bigger picture.
Aim to include a variety of colourful vegetables throughout the week rather than feeling that you need to eat one particular “fertility superfood”.
3. Eggs
Eggs are an easy and versatile source of protein and provide several important nutrients, including choline, vitamin B12, selenium and iodine.
They're also an easy option when you're busy and trying to build balanced meals.
Try:
Eggs with wholegrain toast and avocado
A vegetable omelette
Boiled eggs with a salad
Eggs added to rice or noodle dishes
As with everything in fertility nutrition, it's not about one food doing all the work. It's about building a nutritionally varied diet over time.
4. Oily Fish
Salmon, sardines, mackerel and other oily fish provide omega-3 fatty acids, as well as protein and other nutrients.
Fish can be a valuable part of a balanced preconception diet, although it's important to follow appropriate guidance around fish consumption and mercury exposure when trying to conceive and during pregnancy.
If you don't eat fish, there are other sources of omega-3 fats, and supplementation may be something to discuss with an appropriately qualified practitioner or healthcare professional based on your individual circumstances.
What About Green Tea and Fertility?
Green tea is often promoted online as a fertility food because it contains polyphenols and other plant compounds.
However, I wouldn't recommend drinking several cups a day specifically to “boost fertility”.
Green tea contains caffeine, and current guidance suggests keeping caffeine intake moderate when trying to conceive and particularly once pregnant. The NHS recommends no more than 200mg of caffeine per day during pregnancy, and a typical cup of green tea contains around 75mg, although this varies.
So if you enjoy green tea, there's no need to panic — but don't feel that you need to drink lots of it as part of a fertility protocol.
So, What Should You Actually Eat When Trying to Conceive?
Rather than searching for the perfect fertility food, think about your overall dietary pattern.
A fertility-supportive approach may include:
🌿 Plenty of vegetables and fruit
🥑 Sources of healthy fats such as olive oil, nuts, seeds and avocado
🥚 A variety of protein sources, including eggs, fish, pulses and other protein-rich foods
🌾 Wholegrains and other high-fibre carbohydrates
🐟 Oily fish in line with pregnancy and preconception guidance
🥜 Nuts and seeds
💧 Plenty of fluids
And importantly, enough food.
Trying to conceive is not the time to feel that you need to follow a restrictive diet or constantly be cutting foods out.
Research into dietary patterns and fertility is promising but still developing. A 2022 systematic review found associations between some dietary patterns — including Mediterranean-style and “pro-fertility” diets — and fertility outcomes in some studies, but the authors also highlighted inconsistencies and the need for higher-quality research.
Fertility Nutrition Should Be Personalised
This is the part I really want women to remember.
There is no single fertility diet that works for every woman.
Your nutritional needs may depend on your health history, menstrual cycle, dietary preferences, lifestyle, stage of trying to conceive, fertility treatment and any nutritional deficiencies or medical conditions.
So instead of asking:
“What are the best foods for fertility?”
A more useful question might be:
“What does MY body need right now?”
That's where personalised fertility nutrition can be so valuable.
As a Fertility Nutritional Therapist / Practitioner based in Finchley, North London, I work with women to look at the bigger picture — nutrition, lifestyle, cycle awareness, wellbeing and the individual factors that may be relevant to their fertility journey.
And no, that doesn't mean giving you another huge list of foods you “should” be eating.
It's about working out what actually matters for you.
Want personalised support with your fertility journey?
If you're overwhelmed by fertility information and want help understanding where to focus your energy, I offer three ways to work with me:
🌿 Fertility Clarity Session — 1:1, 60 minutes
A focused session to explore your fertility journey, answer your questions and identify personalised next steps.
🌿 Fertility Reset Programme — 1:1, 6 weeks
A deeper 1:1 programme to understand your body, uncover your fertility foundations and create a clear path forward.
🌿 Fertility Rebalance Programme — 1:1, 3 months
My most comprehensive level of personalised support, combining fertility nutrition, lifestyle, cycle awareness, healing, Reiki and ongoing 1:1 support.
Craving more tips, insights & support?
You can follow me on Instagram, where I regularly share fertility tips, nutrition insights and support for women trying to conceive.
About Jess Kasriel
Jess Kasriel is a Fertility Nutritional Therapist / Practitioner based in Finchley, North London, supporting women through their fertility journeys with personalised nutrition, lifestyle guidance, healing, Reiki and mind-body support.
Her approach is about helping women move away from the overwhelm of endless fertility advice and understand what may actually be relevant to their own body and circumstances.
This article is for general educational purposes and is not a substitute for individual medical or nutritional advice. Fertility and pregnancy are complex, and individual nutritional needs vary. If you are concerned about your fertility, nutrition, supplements, medication or health, speak with your GP, fertility specialist or another appropriately qualified healthcare professional.
Research & Further Reading
Kellow NJ, Le Cerf J, Horta F, Dordevic AL, Bennett CJ. The Effect of Dietary Patterns on Clinical Pregnancy and Live Birth Outcomes in Men and Women Receiving Assisted Reproductive Technologies: A Systematic Review and Meta-Analysis. Advances in Nutrition. 2022;13(3):857–874.
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Protein intake and ovulatory infertility. American Journal of Obstetrics and Gynecology. 2008;198(2):210.e1–210.e7.
American Society for Reproductive Medicine. Optimizing natural fertility: a committee opinion. Fertility and Sterility. 2022.
NHS. Vitamins, supplements and nutrition in pregnancy. Updated 2026.
NHS. Foods to avoid in pregnancy. Updated guidance on caffeine and other foods/drinks.
