Fertility meal plan and diet tips

Fertility Meal Plan, Diet and Supplements

When you’re on a fertility journey, how you take care of yourself matters. That includes the foods you’re eating and avoiding, along with any supplements you take. Here’s what to consider, to give yourself the best chance to conceive.

Eat Plenty of Fruits and Vegetables

Fruits and veggies are a big part of an overall healthy diet, but they’re especially important if you’re focused on fertility. If you’re eating a lot of vegetables and fruits you don’t have as much room for things like sugar, carbs and trans fats. That reduces your chances of ovulatory disorders that can make it harder to get pregnant.

Kale, asparagus, and watermelon are especially good choices, but you don’t have to stick to those if you don’t like them. You can also consider juicing to get most of the benefits from raw veggies without having to eat them, but whole fruit and veggies are best.

Healthy, Plant-Based Fats

You don’t need to avoid fats to have a healthy fertility diet. In fact, plant-based fats from nuts, seeds, avocados, and olive oil are good at reducing inflammation throughout your body. That promotes fertility because it encourages regular ovulation. One study even showed that consuming avocado during an IVF cycle increased the success rate.


Taking your vitamins is important when trying to conceive. Ideally, you want a multivitamin that contains plenty of folic acid. Some people even start taking a prenatal vitamin while trying to get pregnant, but it’s important to work with your fertility specialist on any supplements you plan to take. It’s possible they aren’t recommended for you.

What Else to Consider

Most foods and drinks are fine in moderation when trying to start a family, but it’s a good idea to limit things like alcohol and caffeine. Also consider limiting trans fats, excess sugar, and processed soy. Remember, it’s not just female bodies that matter for conception. What your partner is eating is important, as well.

If you have any questions about fertility or seek additional guidance, our team at the Fertility Institute of San Diego can give you the support you need. Click here to learn more!


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