A balanced fertility diet is one of the most effective ways to get started with planning pregnancy. Multiple studies indicate that healthy foods containing essential nutrients such as folic acid, iron, calcium and vitamin D can substantially increase your chances of conceiving naturally.

Whether you are just getting started with pregnancy planning or looking for natural ways to boost your fertility; you should always equip yourself with this important skill of balanced nutrition. Foods that support fertility will not only help you to get pregnant naturally but also experience a healthy pregnancy and breastfeeding, and eventually feed your baby with confidence going forward.

In this post, you will learn about foods for fertility and Ayurvedic health tips to overcome infertility problems. You can also download a 7 days fertility diet plan in pdf format.

So, let's begin if you are ready to immerse in this guide on fertility diet and the best foods when trying to conceive. 

What is a Fertility Diet?

The food we eat provides the nutrients that our bodies need to function properly. A fertility diet is a type of diet that is designed to improve fertility and support a healthy pregnancy. It includes nutrient dense foods that are known to support fertility, such as those containing high levels of antioxidants, protein, and essential fatty acids.

The goal of the diet is to provide the body with the nutrients it needs to make good quality egg, balance the hormones for implantation of fertilized egg and nourish the pregnant mother.

If you are struggling with infertility due to absence of ovulation, irregular periods, hormonal imbalance conditions such as PCOS and thyroid problems, or unable to carry pregnancy to full term, then a fertility diet is highly effective to significantly improve your chances of conception.

However, if you are struggling with infertility due to structural issues such as blocked fallopian tubes, endometriosis, adenomyosis, uterine polyps or unterine fibroids; then you will first need treatment to overcome these structural issues. In this case, fertility diet can be an effective way to support your treatment, recovery and hormonal balance.

Nutrients for Fertility Diet

Certain nutrients are especially important, including antioxidants, proteins, fibre, iron, folic acid, and Omega-3 fatty acids support fertility and hormonal balance in a number of ways. While there is no one “fertility diet” that works for everyone, making sure to get enough of these essential nutrients is a good place to start.

  • Folic acid supports follicle development, regular ovulation, egg quality and also reduces the risk of birth defects.
  • Omega-3 fatty acids help to support hormonal balance and healthy implantation of the fertilized egg.
  • Antioxidants help to protect the eggs and sperm from damage.
  • Protein helps to build the uterine lining.
  • Iron prevents ovulatory dysfunction and sustains the development of the fetus.
  • Vitamin E has been shown to increase fertilization rates as well as improve the quality of sperm.
  • Zinc is necessary for proper hormone production, egg development and fertilization.
  • Selenium is an antioxidant that helps to protect the eggs and sperm from damage, and also supports regular ovulation.
  • Vitamin C supports egg health and implantation.
  • Zinc is essential for normal hormone production, ovulation and fertility.
  • Copper helps with the development of healthy eggs.

Some of the foods that are included in a fertility diet are fresh fruits and vegetables, whole grains, lean protein, nuts and seeds, and healthy fats.

Ayurvedic View on Fertility Diet

When trying to conceive, it is important to eat a nutritious diet that supports reproductive health. According to Ayurveda, there are three main body types, or doshas: vata, pitta, and kapha. Each dosha is associated with certain elements and characteristics.

Vata is made up of air and space and is light, dry, cold, moving, and rough. Pitta is made up of fire and water and is hot, sharp, intense, liquid, and acidic. Kapha is made up of earth and water and is heavy, slow, dense, soft, smooth, cool, and moist.

When trying to conceive, it is important to have a balance of all three doshas in the body. The following are some general dietary guidelines for each dosha type:

  • Vata: Eat grounding foods that are warm, cooked, oily, and heavy. Avoid raw foods, cold drinks, caffeine, and alcohol.
  • Pitta: Eat cooling foods that are fresh, raw, or lightly cooked. Avoid spicy foods, sour fruits, processed meats, and anything else that is overly heating or aggravating.
  • Kapha: Eat energizing foods that are light, dry, warm, and well-spiced. Avoid dense foods like cheese or ice cream as well as sweet fruits or candy.

Ayurvedic doctors at Medhya Herbals can help you determine your dosha type create your personalized fertility diet plan. If you would like to seek Ayurvedic treatment for fertility, do contact Medhya Herbals for an online consultation and to chart out your personalised health plan.

The Best Foods for Fertility

A healthy diet is not only important for your overall health, but it can also impact your fertility. There are certain foods that can help increase your fertility and make it easier to conceive.

Some of the best foods for fertility include:

Omega 3 Fats

Foods that are rich in omega-3 fatty acids, such as seeds, nuts, healthy oils and fatty fish such as salmon and other cold-water fish, are particularly beneficial. These fatty acids help to balance the hormones, support regular ovulation and improve egg quality in women.

Anti-inflammatory Foods

Foods such as leafy greens, whole grains, legumes, nuts and seeds are all excellent fertility foods that are rich in antioxidants. They help to remove inflammation and fight infertility, specifically in cases of PCOS, endometriosis, fibroids or adenomyosis.

Iron Rich Foods

Iron is essential for the production of hemoglobin, which carries oxygen in the blood. A lack of iron can lead to anemia, which can make it difficult to get pregnant or lead to miscarriage. Foods such as leafy green vegetables, legumes, nuts and seeds are all good sources of iron.

Magnesium

Magnesium is a mineral that has been shown to have a number of health benefits, including the ability to boost progesterone levels and reduce inflammation. Foods such as banana, pumpkin seeds and quinoa are all excellent sources of magnesium.

Folic Acid

Folic acid is essential for the development of the neural tube in the baby. Good sources of folic acid include leafy green vegetables, legumes, nuts and seeds.

Proteins

Proteins are needed for the production of hormones and for the development of the egg and sperm cells. Good sources of protein include eggs, hormone free dairy, chicken and fish.

Zinc

Zinc is needed for the production of reproductive hormones and is essential for fertility. Good sources of zinc include pumpkin seeds, oysters, sea food, nuts and dark chocolate.

Nuts and seeds

Nuts and seeds are a good source of vitamin E, which is important for ovulation. In addition, nuts and seeds also provide omega 3 fats, proteins and fiber that support hormone balance and improve egg quality.

What to Avoid while Trying to Conceive

When trying to conceive, it is important to eat a balanced and healthy diet. However, there are certain foods that should be avoided as they can interfere with fertility.

  • Excess caffeine can cause miscarriages. It can interfere with fertility by affecting hormone levels and increasing stress levels.
  • Alcohol and smoking can negatively impact fertility by interfering with hormone production and damaging the reproductive system.
  • Processed foods, on the other hand, are often high in salts, sugars and chemicals that can disrupt the hormonal balance and create inflammation in the reproductive system.
  • Sugar can also affect fertility by contributing to inflammation and insulin resistance. Avoid additional sugar in foods and beverages. In general, it is best to eat whole foods that are minimally processed.
  • Red meats, spicy and fried foods can also be detrimental to fertility as they contain unhealthy fats that cause inflammation and hormonal imbalance. In addition, they are often difficult to digest, which can also lead to bloating.
  • Avoid food additives. These are chemicals that are often put into food to improve the taste. For example, MSG is an excitotoxin, which means it can overstimulate cells and lead to inflammation. Aspartame is an artificial sweetener that is often used in diet drinks and foods. It is a neurotoxin, which means it can harm the brain and may even trigger an autoimmune reaction. Sodium nitrite is a preservative that is often added to processed meats, such as bacon and lunch meat. It is a known carcinogen, which means it can cause cancer, and it also causes inflammation.

By avoiding these foods, you will give yourself the best chance of conceiving. To better select alternative foods, do consult with Ayurvedic doctors at or nutritionist to ensure that you are following a fertility diet that is right for you.

Ayurvedic Health Tips to Quickly Raise Your fertility Levels

There are many factors that contribute to fertility, and it is important to address all of them in order to optimize your chances of conceiving.

  • A fertility diet is something that couples should start thinking about when they are trying to conceive. There are many foods that can increase fertility, and by making small changes to your diet, you may be able to boost your chances of getting pregnant.
  • Ayurvedic herbs such as ashwagandha, shatavari, and manjistha are especially beneficial to improve hormonal balance and egg quality, treat irregular periods and prevent miscarriage.
  • Your stress levels also play a role in fertility. Chronic stress can lead to hormonal imbalances that make it difficult to conceive. Therefore, it is important to find ways to reduce stress in your life.
  • Lifestyle choices such as smoking and excessive alcohol consumption can have a negative impact on fertility. If you are trying to conceive, it is best to avoid these substances altogether.
  • Stay hydrated. Dehydration can lead to problems with ovulation. Drink plenty of water throughout the day, and avoid diuretics such as coffee and tea.
  • Manage Weight. Being overweight or underweight can affect fertility. If you are trying to conceive, it is important to maintain a healthy weight.
  • Exercise regularly. It can help to improve fertility by reducing stress, regulating hormones, and improving blood circulation.
  • Get plenty of sleep. Sleep is important for overall health, and it can also impact fertility. Getting enough sleep can help to improve hormonal balance and reduce stress levels.

Fertility Diet Chart

Here is an example of diet chart for fertility and hormone balance.

Macro nutrient Proportions

30% Meal Portion should be Fruits, vegetables, and fiber-rich foods.

30% Meal Portion should be Complex Carbs as Whole grains, cereals, and starch-based food products

25-30% Meal Portion should be Lean proteins such as lentils, beans, lean meats

10-15% Meal Portion should be Healthy Fats

Fertility Diet Chart Plan-min

Breakfast

  1. Omelet with spinach, mushrooms, and onions
  2. Oatmeal with nuts and dried fruits
  3. Organic yogurt with berries and flaxseed
  4. Smoothie with greens, herbs, banana, and honey
  5. Scrambled Eggs with Herb muffins

Lunch

  1. Salad with greens, avocado, and grilled chicken
  2. Soup with lentils, kale, and quinoa
  3. Sandwich with hummus, cucumber, and tomato on whole grain bread
  4. Brown Rice with Greens Stir-fry and Lentils soup
  5. Fried Rice with vegetables and curd
  6. Thai green Curry with Brown Rice

Dinner

  1. Grilled salmon with steamed broccoli and brown rice
  2. Roasted Brussels sprouts with roasted sweet potato and grilled chicken
  3. Vegetarian chili with black beans, tomatoes, and onions
  4. Wholegrain paste with homemade pesto sauce
  5. Miso Soup with Jasmine Rice
  6. Chicken cooked with herbs + Asparagus + Brown Rice

Healthy Snacks for Fertility Diet

Add on these healthy snacks in between your meals should you need to. It will help you to keep you your hunger levels in check while giving you ample of fertility supporting nutrients. Do make sure to avoid pre packaged snacks.

  • Sprouts
  • Trail mixes with lightly roasted or baked nuts with dried fruits
  • Handful of sunflower seeds or pumpkin seeds
  • Hummus and fresh vegetables as celery or carrots
  • Cucumber slices
  • Lemon water or coconut water
  • Apple Beets and Celery Juice
  • Fresh slices of coconut

Takeaway

In general, a fertility diet should be high in nutrients and antioxidants, and low in unhealthy foods like trans fats and processed meats. Eating a variety of healthy foods is always the best approach, and couples should aim to eat together as much as possible to create a bonding experience. And remember, making small changes can have a big impact when you’re trying to conceive.

Below you can download Fertility Diet Chart pdf version for reference. If you need further support to follow the diet plan or considering Ayurvedic treatment to manage or treat Infertility Naturally, do contact us here, we will help you out.

FAQ
What foods increase female fertility?

According to Ayurvedic medicine, there are certain foods that can help increase female fertility. One of the most important is ghee, which is a type of clarified butter. Ghee is thought to improve ovarian function and increase the production of progesterone, a hormone that is essential for pregnancy. Other fertility-boosting foods include dairy products, leafy green vegetables, whole grains, and nuts. These foods are all rich in nutrients that support reproductive health, including iron, folic acid, and vitamin E. Consuming these foods on a regular basis can help to improve fertility and increase the chances of conceiving.

Which fruit is good for fertility?

According to the ancient science of Ayurveda, certain fruits can help to improve fertility. One of the most beneficial is the pomegranate. This fruit is rich in antioxidants, which help to protect the eggs and sperm from damage. Pomegranates are also a good source of folic acid, which is essential for the development of the foetus. In addition, pomegranates can help to regulate hormone levels, making them an ideal choice for women who are trying to conceive. Other fertility-boosting fruits include figs, dates, and bananas. These fruits are all high in nutrients and antioxidants, and they can help to improve egg quality and increase the chances of successful conception. So if you are looking to boost your fertility, make sure to include these powerhouse fruits in your diet.

How can I increase my fertility after 35?

According to ayurveda, there are three main doshas - vata, pitta and kapha - which control different functions in the body. A woman's fertility is determined by the balance of these doshas. To increase fertility after the age of 35, it is important to bring the doshas into balance. One way to do this is through dietary changes. For example, eating more whole grains, fruits and vegetables can help to reduce vata. Alternatively, increasing your intake of protein-rich foods can help to balance pitta. Finally, including dairy and fatty foods in your diet can help to pacify kapha. In addition to dietary changes, certain yoga poses and ayurvedic herbs can also help to bring the doshas into balance and increase fertility.

Does milk increase fertility?

In Ayurveda, milk is considered to be highly beneficial for fertility, specifically for women with vata and putta body type. Milk is a source of calcium, which is necessary for the development of healthy bones and teeth. Calcium also helps the body to produce vitamin D, which is essential for reproductive health. Vitamin D helps the body to absorb calcium, and it also plays a role in maintaining hormone levels. In addition, milk contains several other nutrients that are important for fertility, including folate, vitamin A, and zinc. When choosing milk products, always prefer full cream dairy and fresh milk products. Avoid sweetened and excessively processed dairy, which can lead to clogging in the body channels.

References

Optimizing natural fertility: a committee opinion

The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States

Nutrition and Female Fertility: An Interdependent Correlation

Fertility and diet: Is there a connection?

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About the Author

Nidhi Bansal

Nidhi is the Founder of Medhya Herbals, a wellness venture that offers natural health solutions for Women. She has set on a mission to solve & simplify women's health care problems with all natural and holistic Ayurveda. Medhya Herbals offers Ayurvedic treatment through 1:1 Doctor consultations, Personalised Diet, Lifestyle and Exercise plans and online learning programmes. Start healing today!

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