5 Best Foods to Eat for Fertility — According to a Dietitian

5 Best Foods to Eat for Fertility — According to a Dietitian

It’s no secret that building a family is an exciting time in a person’s life. To some, there is nothing better than welcoming a little bundle of joy after a healthy and happy pregnancy.

But according to the Centers for Disease Control and Prevention, about 1 in 5 persons will have difficulty conceiving after one year of trying. Fertility challenges can occur for several reasons, including hormonal imbalances, poor egg quality and poor sperm health.

The CDC states that all females of childbearing age should include at least 400 micrograms of folic acid daily to reduce the risk of developing specific congenital disabilities once pregnant.

While there is no magic solution to resolving infertility, some foods, when included in an overall healthy diet, may help support your quest to becoming a parent. Let’s look at five foods to eat to help with fertility.


If you haven’t jumped on the sardine train yet, now is the time. Named after the beautiful island of Sardinia, sardines are chock-full of DHA omega-3 fatty acids, high-quality protein, and a slew of other fertility-supporting nutrients.

Full-Fat Milk

Dairy foods have gotten a bad rap for the unsubstantiated theory that dairy triggers inflammation and therefore should be avoided when trying to conceive. However, the results of a 2021 meta-analysis of 27 studies published in the Journal of the American College of Nutrition suggests that dairy foods do not induce chronic inflammation and, in some cases, can combat inflammation.

Lean Beef

Lean beef is known for being a protein powerhouse. Less known is that lean beef is also chock-full of key nutrients many people don’t get enough of in their diets, including zinc. Adequate zinc intake is an important part of a fertility diet for both males and females, as this mineral plays a role in egg quality and sperm health.


Eating whole grains, like oats, fuels the body with B-vitamins, iron and heart-healthy fiber. For females who are trying to conceive, whole grains may also play a role in supporting a thick endometrial lining (the lining in the uterus where the embryo implants). Since the chances of attaining a clinical pregnancy and live birth increase with increasing endometrial thickness, doing anything that might help keep the lining thick and healthy may help you achieve your goal.


Would you believe that the simple act of eating walnuts every day can have a profound effect on male fertility? According to data from a 2019 clinical trial published in Current Developments in Nutrition, males who ate 42 grams of walnuts every day for 3 months experienced healthier sperm compared to those who took a nutritional supplement. Walnuts are a fantastic source of plant-based proteins, ALA omega-3 fatty acids and antioxidants, nutrients that may support both male and female fertility.

To learn more about these topics and speak to one of our physicians about fertility treatment, you can request a consultation here.

You’re unique.
Your fertility plan should be too.