Fall is truly abundant with nourishing foods that revitalize fertility health. Our bodies naturally gravitate towards eating seasonally. As temperatures cool, we instinctively crave more building foods like complex carbohydrates and root vegetables that support immune response and deep body energy.
Here in the U.S., we’re enjoying a bountiful fall. Fall is one of my favorite seasons. The air is crisp, the holidays are around the corner and many of my favorite fertility foods are widely available.
Here are five of my favorite fall foods and how they work to support a healthy, fertile body and boost your Fertility Diet.
1. Pumpkin: Pumpkin is one of fall’s treasures for fertility health. Pumpkin is a good source of fiber for hormone balance and beta carotene for egg health. Beta carotene is an antioxidant known to protect the reproductive system from damage caused by excessive free-radicals (caused by illness, poor diet, aging or inflammation). Research also shows beta carotene encourages natural progesterone production and supports sperm health. Pumpkin is delicious in soups, healthy breakfast bars and, of course, the occasional piece of pumpkin pie.
Don’t skip the seeds. Pumpkin seeds are high in zinc that boosts libido and encourages sperm production. Research finds zinc may even decrease the risk of recurrent miscarriage. Roasted pumpkin seeds are a healthy fertility food every man and woman should add to their Fertility Diet. They’re tasty roasted with a variety of seasonings – try cumin, chili powder, turmeric, paprika or others.
2. Butternut squash: Similar to pumpkin, butternut squash is a good source of fiber and carotenes for fertility. It’s low calorie, but rich in complex carbohydrates that provide sustained energy through the day. It’s an especially good choice for women with PCOS who crave carbohydrates but need to focus on healthy carbs in their diets. Squash is highly versatile; it can be added to sautéed fall vegetables, whole grain pastas, soups or curries.
3. Sweet potatoes/Yams: Finally, there is a healthy “potato” to include in your Fertility Diet! While we don’t recommend regular white potatoes in a Fertility Diet, sweet potatoes and yams are excellent fertility foods. Sweet potatoes, like the other fall foods, are a good source of satiating complex carbohydrates. They contain abundant vitamin C, B complex, carotenes, iron and calcium for a strong, fertile body. Simply bake like you would a regular potato and add your favorite seasonings, or try baked sweet potato fries.
4. Cranberries: Cranberry is a wonderful fall food for men and women. Cranberry is a source of vitamin C for egg and sperm health, and healthy cervical mucus production. Further, most everyone has tried cranberry juice for a bladder problem. Cranberry is one of the best foods available to defend against bacterial imbalances that cause UTI’s (urinary tract infections).
While UTI’s are not a direct cause of fertility health issues, or infertility, there’s no question that having a UTI is painful, creates pH imbalance and does not put you in the mood for baby making. Additionally, UTI’s can be passed back and forth between partners, creating more problems and discomfort.
Cranberries are naturally high in the simple sugar, D-mannose, which adheres to and helps eliminate E. coli bacteria in the urinary tract. Juice isn’t the only way to benefit from cranberry. A cranberry relish with apples, celery, raisins and spices is another delicious fall side dish.
5. Apples: Apples are one of my favorite fruits for fertility. Low calorie and low glycemic, apples are a good choice for all men and women who need the nutritional benefits of fruit without all the extra sugar.
High fiber in apples encourages blood sugar balance, and natural detoxification of excess estrogen that can affect fertility. Two thirds of apple’s fiber is contained in the skin. For the full health benefits, definitely don’t peel your apples. Apples are delicious cooked, raw or topped with a bit of cinnamon, another excellent fall flavor with fantastic fertility benefits.
Here’s a special fall recipe from our talented customer care team member Sonia.
Sonia’s Fall Yogurt Bowl
1 cup organic yogurt (full fat, plain or dairy-substitute of your choice)
1 Tbsp. to 1 serving FertiliWhey
1 serving Maca powder (gelatinized and optional)
1/4 tsp. cinnamon
a pinch of nutmeg and ground clove
1 Tbsp. peanut butter or almond butter
1 tsp. raw honey or maple syrup
1 whole apricot or date diced (pit/seed removed)
1/2 red apple (sliced thinly)
1 tsp. chia seeds sprinkled on top
Fall Into Fertility
Eating with the seasons is an easy way to positively impact your fertility health. Specific nutrients in fall foods directly support fertility to help the body fight stress and counteract exhaustion, common concerns for people addressing fertility health issues. Consider the foods in this article to support you on your journey. Experiment with fall foods and recipes that cater to your tastes. Remember, always purchase organic when possible. Enjoy!
– Da Silva, N., (2003-2016) Food Fight: Which Foods Can Help In the Infertility Battles. Just Mommies. Retrieved from:
– Harwin, R. (2014, Feb.) Top Five Benefits of Apples for PCOS. Conquer Your PCOS Naturally. Retrieved from: http://conqueryourpcosnaturally.com/_blog/Blog/post/applesforpcos/
– Lee, J. and Hopkins, V., (2016) What Your Doctor May Not Tell You About PCOS. Virginia Hopkins Test Kits. Retrieved from: http://www.virginiahopkinstestkits.com/pcos.html
– Barton-Schuster, D. (2016) Why Nuts and Seeds Are So Important For Fertility Nutrition. Natural Fertility Info. Retrieved from: http://natural-fertility-info.com/nuts-and-seeds.html
– Obert, I. (2015, April) The Ten Best Foods To Boost Fertility. Daily Mail. Retrieved from:
– About Progesterone (2003, Nov) WorldHealth.net. Retrieved from: http://www.worldhealth.net/news/about_progesterone/
– Carotenoid-rich Foods linked to Healthier Sperm (2013, Nov) Neal’s Yard Natural Foods. Retrieved from: http://www.nyrnaturalnews.com/fertility-2/2013/11/carotenoid-rich-foods-link-to-healthier-sperm/
– Butternut Squash Nutrition Facts (2016) Nutrition and You. Retrieved from: