Fertility-boosting foods to eat often
Food is fuel. But it’s also information. Every bite tells your body something - and when it comes to IVF, you want that message to be: "I’m ready."
These foods are rich in evidence-backed nutrients, antioxidants, and anti-inflammatory compounds that support egg quality, hormone balance, and overall reproductive health.
1. Leafy Greens (Spinach, kale, arugula, chard)
Packed with folate, iron, calcium, and antioxidants - greens are essential for cellular repair and hormone detoxification. Folate (not folic acid) plays a key role in egg development and fetal health. Try to get a handful or two in every day - smoothies, sautés or salads..
→ Fertility boost: Supports methylation, detox, and egg health.
2. Healthy Fats (Avocado, olive oil, nuts, seeds)
Your hormones are built on fat - specifically, the right kinds. Monounsaturated fats reduce inflammation and support hormone production. Omega-3s (especially from flax, chia, walnuts, and wild salmon) help improve blood flow to the uterus and reduce oxidative stress.
→ Fertility boost: Supports hormone balance, egg quality, and uterine lining.
3. Colorful Veggies + Berries
Antioxidants are your fertility bodyguards - they help protect your eggs and cells from free radical damage. Think: brightly colored veg (carrots, beets, peppers, sweet potato) and a daily dose of berries. Blueberries, raspberries, and strawberries are all excellent sources.
→ Fertility boost: Protects egg cells from oxidative stress and aging.
4. High-Quality Protein (Eggs, lentils, organic chicken, quinoa)
Your body needs amino acids to build hormones, repair tissue, and grow strong, healthy follicles. Aim for a mix of plant and animal proteins throughout the day. Eggs (especially the yolks) are particularly rich in choline, which supports embryo development.
→ Fertility boost: Provides building blocks for hormones and cellular repair.
5. Fermented + Gut-Friendly Foods (Sauerkraut, kefir, miso, yogurt)
Your gut is deeply connected to your hormone health and immune system. Fertility thrives when your microbiome is diverse and supported. A little fermented food daily keeps inflammation down and digestion strong - both crucial for IVF success.
→ Fertility boost: Supports estrogen metabolism, gut balance, and inflammation control.
A note on warm foods over cold…
In traditional Chinese medicine fertility is supported by warmth. Cold, raw foods can be harder to digest and may dampen reproductive energy. We want a warm, cosy womb. Opt for cooked vegetables, soups, stews, and warming spices like turmeric, cinnamon, and ginger. Your body will thank you.
Final Thought:
You don’t need to overhaul your entire diet. Add one or two of these foods into your day and build from there.
This isn’t about perfection - it’s about nourishment.