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Wednesday, 6 August, 2025
Trying for a baby? What you eat today can directly affect your chances of conceiving tomorrow. This blog dives into 12 science-backed choices of fertility boosting foods that can help both women and men naturally improve reproductive health before conception.
Whether you’re just starting your journey or have been trying for a while, this guide brings together practical insights, nutrition science, and an exclusive 3-day pre-pregnancy food plan to help you take your first step confidently and consciously.
Why Pre-Pregnancy Nutrition Matters
Your body prepares for pregnancy months before conception, and the right pre-pregnancy nutrition supports hormonal balance, egg and sperm quality, and reduces pregnancy complications.
A nutrient-rich pre-pregnancy diet enhances ovulation, boosts energy, and builds nutrient reserves critical for fetal development. It’s also essential for women facing conditions like PCOS or those experiencing symptoms of hormonal imbalance. Even small improvements in diet and lifestyle can impact fertility in a big way, for both partners.
Before you begin a pre-pregnancy diet, it's important to assess your baseline health. A comprehensive Master Health Check for women helps identify nutritional deficiencies, hormonal imbalances, thyroid function, and other key factors that could affect fertility. Think of it as your first proactive step toward a healthy conception journey.
Why Nutrition Before Pregnancy is Essential for Fetal Development
Appropriate nutrition before pregnancy is crucial for both maternal and fetal health. It supports healthy weight gain, reduces the risk of complications during pregnancy, and ensures the baby receives the necessary nutrients for optimal development, including the prevention of neural tube defects.
As soon as conception occurs, the rapidly developing embryo uses the mother’s nutrient stores to support its growth. If there are not adequate stores of nutrients, including micronutrients like zinc and iron, to meet the high metabolic demands of early pregnancy, fetal growth and organ development will be compromised.
Thus, it is important to improve nutrient stores before pregnancy because a significant portion of the nutrients provided to the growing embryo and fetus come from established nutrition stores.
Top 12 Fertility Boosting Foods
For Female Fertility
1. Avocados
Creamy and rich in folate, avocados support neural tube development and hormone balance, making them one of the 7 best foods to increase fertility.
How much: ½ avocado daily
A staple food for pre-pregnancy, especially in breakfast smoothies or salads.
2. Leafy Greens
Spinach, methi, amaranth, and moringa are rich in iron, folate, magnesium, and antioxidants, all crucial for egg health and ovulation. These are ideal foods that increase fertility in females.
How much: 1–2 cups cooked daily
3. Greek Yogurt
Packed with calcium, probiotics, and vitamin B12, it supports gut health and reproductive function.
How much: ¾ cup daily
Add this to your pre-pregnancy diet for females as a snack or breakfast.
4. Berries
Rich in antioxidants, berries protect eggs from oxidative stress and improve cellular health.
How much: 1 cup per day
A must-have in any pre-pregnancy diet and exercise plan.
5. Quinoa
A complex carb is full of protein and iron that help regulate hormones and maintain energy.
How much: ½ to 1 cup cooked, 3–4 times/week
A great alternative in a pre-pregnancy food plan.
6. Almonds
Rich in vitamin E, magnesium, and healthy fats, almonds help regulate hormones, support egg quality, and improve the uterine environment.
How much: 1 handful (20–23 almonds) daily
7. Peanuts
Packed with folate, protein, and healthy fats, peanuts aid ovulation and early fetal development while supporting hormone balance.
How much: 1 handful (28 grams) or 1–2 tablespoons of natural peanut butter daily
For Male Fertility
1. Walnuts
A top source of omega-3s and vitamin E, walnuts improve sperm quality and motility and protect sperm from damage, enhancing chances of conceiving.
How much: 1 handful daily
2. Tomatoes
Loaded with lycopene, tomatoes enhance sperm count and quality.
How much: ½ cup cooked or 1 raw tomato/day
3. Oysters
High in zinc, essential for testosterone levels and sperm production.
How much: 3–6 oysters once a week
For vegetarians, pumpkin seeds are a great alternative in a pre-pregnancy diet chart.
4. Fatty Fish
Omega-3-rich salmon, sardines, and mackerel reduce inflammation and improve sperm health.
How much: 2 servings/week
5. Dark Leafy Greens
Spinach and collard greens are rich in folate and antioxidants.
How much: 1 cup cooked, 4–5 times/week
Beneficial for both partners in a pre-pregnancy diet plan to lose weight and boost fertility.
6. Pomegranates
They boost testosterone levels and improve sperm quality thanks to their high antioxidant content.
How much: ½ cup seeds or a small glass of juice, 3 times/week
Foods to Limit or Avoid
Limit These:
Caffeine
Too much caffeine (>200 mg/day) may reduce fertility. Moderate your intake while building your pre-pregnancy diet.
Alcohol
Alcohol disrupts hormone balance and can lower sperm and egg quality. It's best limited during the pre-pregnancy nutrition phase.
High-Mercury Fish
Avoid swordfish, shark, and king mackerel due to mercury content, which may impact fertility and fetal development.
Avoid These:
Trans Fats
Found in baked snacks and fried foods, they increase insulin resistance and hinder ovulation.
Excess Sugar
Linked to poor egg and sperm quality, high sugar intake may worsen PCOS. For support, explore our PCOD comprehensive package.
Processed Meats
Reduce consumption of sausages, bacon, and deli meats — they’re tied to lower sperm counts and inflammation.
Simple 3-Day Pre-Pregnancy Diet Plan
Below is a realistic pre-pregnancy diet plan for couples to follow together.
Day 1
- Breakfast: Greek yogurt with berries + flaxseeds
- Lunch: Quinoa salad with leafy greens, cherry tomatoes, chickpeas
- Snack: 1 handful of walnuts
- Dinner: Grilled salmon, sweet potato mash, sautéed spinach
Day 2
- Breakfast: Avocado toast on whole grain bread + pomegranate juice
- Lunch: Brown rice bowl with tofu, broccoli, and carrots
- Snack: 2 Brazil nuts + green tea
- Dinner: Baked mackerel, quinoa, and dark leafy greens
Day 3
- Breakfast: Smoothie with spinach, banana, berries, and almond milk
- Lunch: Whole wheat wrap with hummus, tomatoes, and cucumbers
- Snack: Boiled egg + 1 tomato
- Dinner: Lentil soup, roasted veggies, side salad
Conclusion
Your diet plays a vital role in preparing your body and mind for conception. Including these fertility-boosting foods in your routine can help regulate hormones, improve egg and sperm health, and support a smooth transition to pregnancy.
Want to learn more about “Trying to get pregnant, what to eat” or “What to avoid eating when trying to conceive”? Bookmark this article, share it with your partner, and explore our guide on how to prepare for pregnancy for holistic care.
When in doubt, remember: nourishing your body is nourishing your future.
Need medical support during this journey? Reach out to the Best Gynaecologists in Bangalore or a reliable women's hospital in Bangalore for expert help.
Struggling with PCOS and Confused About What to Eat?
Let food work with your hormones, not against them.
Download our FREE PCOS-Friendly Meal Plan PDF designed to help you manage cravings, balance insulin, and support hormone health.
FOODS THAT SUPPORT FERTILITY IN MEN AND WOMEN
SIMPLE 3-DAY PRE-PREGNANCY DIET PLAN
FAQs
1. Do fertility foods really work?
Yes. Clinical research confirms that the right foods to increase fertility, like leafy greens, nuts, berries, and fatty fish, can support hormone balance, improve ovulation, and enhance sperm quality.
2. How long before getting pregnant should I change my diet?
Ideally, 3–6 months before trying to conceive. This allows your body to build up nutrient stores and create an optimal internal environment for a baby.
3. Can diet help with ovulation problems?
Nutrition is often the first intervention recommended for irregular cycles or PCOS. A clean pre-pregnancy diet rich in whole foods can reduce inflammation and regulate hormones.
4. Should I take prenatal vitamins before getting pregnant?
Yes. Most doctors advise starting at least 3 months before conception. Wondering, “Trying to get pregnant, what vitamins should I take?” Start with folic acid, vitamin D, and iron, and confirm with your OB-GYN.
