I share the top 15 tips for what to eat to help you get pregnant faster, and dive into the evidence on the best fertility foods.
If you missed it last week, I was discussing some of the myths and facts around fertility foods and answering the question can foods help you get pregnant. I also shared my personal struggle with infertility and my IVF journey to getting the baby I am a mere few months from meeting.
Today I wanted to dive more into some of the long-term evidence-based strategies when it comes to what to eat to help you get pregnant. To do that, I chatted with my colleagues Elizabeth Shaw and Sara Haas who have an amazing new cookbook called the Fertility Foods Cookbook that goes into incredible detail about everything you want to eat to meet baby. Between their fave fertility foods and my own research, I’ve compiled a list of the best foods to eat to get pregnant.
Top 15 Tips for What to Eat to Help You Get Pregnant
1. Go Decaf
Okay so this one might be hard for some of you to swallow, but research suggests that caffeine may interfere with the natural contractions that help carry a women’s egg to her womb. It also appears that drinking two or more caffeinated drinks (by either partner) may increase the risk of miscarriage. If you’re a heavy caffeine consumer, you might as well start to wean yourself off now by choosing half-caf or decaf more often.
2. Be the DD
Again, more bad news for us ladies that want babies. One study found that women who consumed more than 2 drinks a day reduced their chances of conception by 18%. Ugh, apparently you’re going to be ordering virgin mimosas for more than those precious 9 months.
3. Love the Lycopene
Lycopene is a specific antioxidant that early research suggests may help male sperm motility issues! Haas and Shaw recommend loading up on tomatoes like in this Veggie Shakshuka, but you can also grab some guava, watermelon and pink grapefruit.
4. Up that Vitamin D
Research suggests that those with sufficient vitamin D levels had higher rates of pregnancy compared with those whose levels were lagging (and a lot of North Americans are not getting enough). In addition to fortified dairy and alternatives, Haas and Shaw recommend trying UV-exposed mushrooms. Try subbing your meat for mushrooms in these vegan sloppy joes!
5. Antioxidants to the Rescue
One large systematic review found that antioxidants helped improve pregnancy outcome by enhancing sperm quality and general pregnancy rates. It’s specifically been found that the combination of Vitamin C, Vitamin E and CoQ10 are the ideal antioxidant “stack” to improve your fertility chances. Try nuts or avocado for vitamin E, lean beef or mackerel for CoQ10, and as Shaw and Haas recommend, berries for Vitamin C.
6. Fill Up on Full Fat Dairy
One impressive 8 year study found that women who ate two or more weekly servings of low-fat dairy increased their risk of ovulatory failure by 85%, while including full-fat dairy reduced infertility risk by 27%. Bring on the homo milk! You can read more about the skim vs whole milk debate here!
7. Fermented Foods FTW
Research consistently suggests that gut health is imperative to overall health, and the world of fertility is no exception. As Shaw and Haas told me, emerging research suggests that the health of the mother’s gut may play a role in the infant’s microbiome and health later on in their life. For that reason, it’s important to take care of it with probiotic rich fermented foods like sauerkraut, yogurt, kimchee and kombucha. We are totally obsessed with these kombucha floats!
8. Go Slow (Carbs)
Research has linked consuming high glycemic index foods (like pastries, white bread and sugary cereals) to higher rates of ovulatory infertility, while fibre-rich carbs like whole grains help reduce the risk. Get your carb fix with fobre-loaded foods like quinoa, barley, buckwheat and wheat bran. We are currently obsessed with this Pizza Quinoa Casserole.
9. Pulse Power
We love the plant-based trend for so many reasons, but especially because one study found that women who consumed 5% of their calories from vegetable protein (like pulses) reduced their risk of ovulatory infertility by 50%. Get your fix from beans, lentils, chickpeas and more in recipes like my protein avocado toast.
10. Pass the Choline
This unique B vitamin is important for supporting a healthy pregnancy and baby. Load up on choline-rich foods like eggs, dairy, pasta, meat and poultry. You should definitely try this Spring Vegetarian breakfast pizza.
11. Fork over the Folate
Folate is the foundation of all prenatal vitamins. That’s because it’s key to preventing neural tube defects in the first few months of the fetus development. Research has also shown that not getting enough folate can increase issues related to egg production issues by 40%. So while taking your daily supplement is KEY, you can boost your intake with foods like cooked green veg, pulses and seeds. I love this spinach strata for lazy Sunday brunch.
12. Pass the Myo-Inositol
One of the major fertility diagnoses is insulin-resistant PCOS and research has found that using myo-inositol may improve insulin sensitivity to regulate a patient’s cycle. In addition to speaking to your doctor about taking a supplement, you can also add foods that are rich in myo-inositol like grapefruit and navy beans.
13. Up the Omega 3
Again, another nutrient that is really important at any life cycle stage, but it may give you an extra leg up during your monthly baby dance sesh. has linked greater omega 3 levels to lower amounts of inflammatory fertility issues like endometriosis while it has also been shown to help improve sperm count and motility. We love fatty fish like salmon, arctic char and trout like in my recipe for Maple Arctic Char.
14. Feasting on (Good) Fat
Fats are back (and we’re happy about that), but research suggests that women who consume higher intake of saturated fats (largely found in animal protein) have fewer quality embryos to work with. In contrast, consuming polyunsaturated fats is linked to high quality embryos. Monounsaturated fats are linked to the best chance of a live birth. Aim to cut back on fatty cuts of meats and fried food and incorporate more olive oil, fatty fish, avocados, nuts and seeds into your day.
15. Eat like the Mediterranean’s Do
The Mediterranean diet consistently comes out on top for pregnancy success rates and for good reason. Research suggests that consuming a diet rich in fish, pulses, and veggies, and low is saturated fat and sugar (as advocated for by the Mediterranean diet) helps to increase the likelihood of pregnancy by 40%. So if you basically just follow the specific diet recommendations above (with the exception of maybe the alcohol thing), you’ll be eating the Mediterranean way and hopefully on your way to meeting baby.
I hope you now have a better understanding about what the research says about what to eat to help you get pregnant. Aren’t you glad you’re not limited to pineapple core, pomegranate juice and brazil nuts every day? Now I want to hear from you:
Have you or someone you know struggled with infertility?
Have you tried any of these foods to eat to help you get pregnant?
What are some of the fertility foods you’ve heard about that help with baby making?
Leave me a comment below with your thoughts!
Updated on October 4th, 2021
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Jhon Carter says
Thank Your, Great Post with amazing photo
Shirley says
Abbey, you are doing amazing work! Thanks for sharing your wonderful posts. We both were checked out to make sure there were no major issues with either of us regarding why we hadnt gotten pregnant yet. We read that a lot of people have success on the 2nd round of Clomid! I am now 11 weeks pregnant and would definitely recommend Clomid for anyone who hasnt gotten pregnant after at least a year of trying and is unsure why. I am not sure if I just wasnt ovulating or what, but Clomid worked for me!! My insurance didn’t cover it, but I got it. So happy my friend gave me this code ‘CLO24PRG’ ❤️ and she said ‘just Google it’. Goof luck to all!
Abbey Sharp says
Thanks for sharing.
LEWIS LIZZY says
I got married to my lovely husband for the past 7 years without conceiving and fibroid was the issue, i took different prescribed medication but could not cure it but my husband was so confident in me and kept encouraging me that one day someone would call me mother, we did not rest searching for solution from different Doctors all they could say was surgery and i was afraid of that then a friend in my office introduced me to Dr. Noble who sent his product to me which I took and it really worked perfectly, and my Doc. confirmed me pregnant after 2 weeks of taking his product. his email address: noblespellhome at gmail. com
Zoe Campos says
It’s interesting to know that including lots of antioxidants in our diet can help us be more successful in getting pregnant. My partner and I have been trying for a year now and we’re always greeted with a negative. Aside from eating the food you listed here, maybe it’s time for us to consult an OBGYN and inquire about alternatives.
Abbey Sharp says
I know the feeling! Sending baby dust your way xo
nabila_ghesrallah says
Thats wonderful! Congratulations
Abbey Sharp says
Thanks Nabila 🙂
nabila_ghesrallah says
Thanks for sharing
nabila_ghesrallah says
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nabila_ghersallah says
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Thank you.
Kelly Dobbs says
I’ve been trying to conceive for 7 years and have gone through 3 failed IVF cycles and several IUI’s without any results. Lately, I’ve been looking for alternatives to conventional medicine. I’ve heard some good things about this: and was hoping any of you had some feedback on it. Any response would be helpful, thanks!
Patti Murin says
“So I’m someone’s mom!” Welcoming our first child, Cecily Philips Donnell, at 12:24 p.m. on Tuesday, July 14. We are absolutely head over heels in love with Cecily, and parenthood is already the most insane and beautiful thing in existence, It’s made me excited to have a little spitfire of a daughter of my own. I remembered when i found out i was pregnant 3years ago and was about to walk away from the musical. But at eight weeks, i had a miscarriage. i was so unhappy, until i seek help spiritually from a Dr Iya the herbal practitioner, who helps and guide me to get pregnant again, even at the trying times few weeks in April when i battled symptoms of the coronavirus including “a cough that makes it feel like my head is splitting open from the inside out, but luckily, the baby was okay with the doctors help. i am happy to finally be a mother, couples out there that needs help, trying to conceive a baby, contact my doctor on [email protected] , you will definitely have a baby to make you a parent.
Abbey Sharp says
Thanks for sharing 🙂
keerthi food says
HI ! I just read your article .. Its very interesting and healthy recipes !! Thanks for sharing , really loved it !! Keep sharing like this more in the future!!
Abbey Sharp says
Thanks for your comment Keerthi!
Jamie Otis says
I want to thank Dr Iya from the bottom of my heart for all the prayers, positive vibes and spiritual sacrifice you did to make me a mother of my baby boy and sticky baby dust you sent me throughout my pregnancy. you are really the best fertility health practitioner out there, All the love and support hasn’t gone unnoticed. And all that positive energy sprinkled out into the universe and it worked. He’s snuggling on my chest perfectly calm. baby boy Hendrix was born in the couple’s New Jersey home on May 13 at 3:37 p.m, weighing in at 9 pounds, 4 ounces and measuring 21 inches long. and content as i write this caption to you and everyone who needs your help in getting pregnant easy and quickly. my fertility doctor contact is [email protected] will certainly help.
Meerut IVF says
Nice article. Tips you mentioned in the article is helpful. Stress, unhealthy lifestyle and lack of nutritional food are the main causes of infertility. Just simple changes in food and regular exercise can improve fertility.
Abbey Sharp says
Definitely 🙂
Lisa says
After many years of infertility when all hope was lost and my doctor had confirmed me infertile, I then lost all hope of ever being able to conceive a child I call my own, at a time my husband and I thought of adopting. But it was not until I stumbled upon this natural remedy ( http://get-pregnant.bestips.info ), I decided to try it as a last resort and to my greatest surprise it helped me to conceive and now am a mother of a bouncy baby boy.
Abbey Sharp says
Thats wonderful! Congratulations
Amanda says
contact ([email protected]) if you are TRYING TO CONCEIVE, I never thought I’d be writing this message but after 5 years of and nearly lost my marriage due to not be able to have a child after i suffer from PCOS and my TUBES ARE TIED, severe endometriosis and scanning, I was told that IVF was the only option. This was something we could not afford and had almost given up hope of becoming parents. A friend of mine recommended DR Agbola to me and persuaded me to contact her, she did a spiritual breakthrough for me to make me GET PREGNANT, within 2 weeks I was pregnant (naturally!!!) and gave birth to a healthy twins in February. I am writing this message for those women who are at the stage I was at, depressed with no light at the end of the tunnel. give DR Agbola a try to help you solve your problem, and hopefully you’ll have the same success that I have had. Here is her email address ([email protected]) . wish you all happiness in your marriage.