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The Natural Fertility Diet: How to Eat for Optimal Fertility

The Natural Fertility Diet: How to Eat for Optimal Fertility

Article Overview

Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you can make. Numerous studies have shown that specific changes to the diet can improve fertility, prevent recurrent miscarriage, and support a healthy pregnancy.

Although we generally recommend beginning your journey to a healthy pregnancy with a fertility cleanse to remove excess toxins from a poor diet, nutrition plays a vital role when it comes to having a healthy body and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants, which help to protect the egg and sperm from free radicals, are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your health and fertility.

In working with our natural fertility clients, the first topic of discussion, regardless of the reason they are consulting with us, is “what is your diet like?”. Many of their responses are… “healthy” and then they go on to share their version of that. More often than not, it is not a diet that is healthy for fertility.

Regardless of what your definition of healthy is, today I am going to share with you what the definition of healthy is for fertility, and what that looks like in real life. A diet for fertility will look different even compared to a normal healthy whole food diet. This may very well be different compared to how you are eating now and include foods that are new to you or even exotic sounding, like maca root. Don’t worry. We have tools to help you get started and recipes to make this easy and fun!

What is a Fertility Diet?

So, what exactly is a fertility diet? A Natural Fertility Diet is a way of eating that is supporting your body in its reproductive efforts. It includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more. It is a diet that is designed to help your body to balance fertility issues that may exist, build up nutrient stores and provide all of the building blocks for a healthy child. It is also a diet that is focused on giving you and your future child the best start in life.

Why Eat A Natural Fertility Diet?

  • Did you know that there are specific nutrients that are needed by the young fetus before you can even detect pregnancy and that a deficiency in these nutrients could cause serious birth defects?
  • Did you know that the foods you eat today impact the health of your eggs and sperm 90 days from now?
  • Did you know that hormones build themselves from the ingredients you provide through your diet?
  • Did you know that the number one treatment for balancing PCOS and getting pregnant despite PCOS is diet?
  • Did you know that what you don’t eat is just as important as what you do eat?
  • Did you know that the number one cause of infertility is anovulation (lack of ovulation) and that it can often be remedied by changes in the diet?

Eating a Natural Fertility Diet is something everyone can do regardless of location, fertility issue, age, time, and money. We all eat, so why not eat in a way that supports your fertility?

The Science Behind the Natural Fertility Diet

The Natural Fertility Diet suggestions are an accumulation of scientific research, nutritional data, and dietary practices of the most fertile tribes and peoples in history, as well as dietary practices which are known to reduce complications during pregnancy.

Harvard Research
Harvard performed a recent study that showed an 80% decrease in infertility with lifestyle changes made by switching to a fertility diet. Women who followed a combination of five or more lifestyle factors, including changing specific aspects of their diets, experienced more than 80 percent less relative risk of infertility due to ovulatory disorders compared to women who engaged in none of the factors, according to a paper published in Obstetrics & Gynecology.

The women with the highest fertility diet scores ate less trans fats and sugar from carbohydrates, consumed more protein from vegetables than from animals, ate more fiber and iron, took more multivitamins (Fertility and Sterility March 2008), had a lower body mass index (BMI), exercised for longer periods of time each day, and, surprisingly, consumed more high-fat dairy products and less low-fat dairy products. The relationship between a higher “fertility diet” score and lesser risk for infertility was similar for different subgroups of women, regardless of age and whether or not they had been pregnant in the past.

Dr. Weston Price and Dr. Brewer
The Natural Fertility Diet has also incorporated the research of Dr. Weston Price and Dr. Brewer. Dr. Weston Price’s recommendations are based on traditional diets that were followed in times when humans were most fertile, before industrial foods.

Dr. Brewer’s Diet has been shown to reduce the risks of pregnancy complications, specifically preeclampsia. It promotes a diet that has an abundance of protein, minerals, calcium, and healthy oils.

Natural Nutritional Practices for Healing
Fertility DietNature has created foods to help nourish and feed the body. When the body is optimally nourished and unhealthy foods are avoided, the body is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue. The cells in the body are constantly dying off and new cells are being created to replace the old cells. This is occurring in every organ, muscle, tissue, etc., of the body constantly. The building blocks of these new cells are provided from the foods that you are consuming. The Natural Fertility Diet is also designed to help support a healthy body, which in turn can heal itself and create healthier cells.

The Benefits of Eating a Natural Fertility Diet

  • Provides antioxidants, vitamins, and minerals which help to protect egg and sperm health from the damage caused by free-radicals.
  • Helps the body maintain hormonal balance by providing the fats needed for hormone production and function.
  • Provides the body with an abundance of vitamins, minerals, antioxidants and other nutrients needed for optimal health.
  • May decrease the chances of a miscarriage due to insulin resistance and damage from free-radicals to the ova (eggs), sperm, and DNA.
  • Helps to build important nutrient stores for pregnancy.
  • Supports a healthy reproductive system.
  • Promotes energy and vitality.

The Natural Fertility Diet Nutrition Guidelines

Eat a lot of organic vegetables and fruits
Organic foods are good for fertilityConventional produce contains harmful herbicides and pesticides which have been shown to negatively affect both male and female fertility. Studies have also shown organic vegetables and fruits to have more nutritional value.

The British Journal of Nutrition published a extensive meta-analysis in 2014 of more than 300 studies adding evidence that “organic crops — ranging from carrots and broccoli to apples and blueberries — have substantially higher concentrations of a range of antioxidants and other potentially beneficial compounds [anthocyanins and flavonols]…” and tendency to have lower pesticide residue.

Eat organic, grass-fed, whole fat, raw dairy
Organic, grass-fed, whole fat, raw dairy is the best choice of dairy sources. Take note that dairy foods such as milk and cheese may be congesting to the body. In cases of congesting fertility issues such as PCOS and endometriosis, dairy foods may aggravate the imbalance. Observe how your body does with it. Dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or hemp milk.

Try to eat mostly cold-water fish
Fish supplies important essential fatty acids (omega 3) to our diet. These fatty acids aid in the production of hormones, reduce inflammation, and help regulate the menstrual cycle. Fish is also a great source of protein and vitamin A. Avoid large deep-water fish such as ahi tuna, swordfish, and Chilean sea bass due to their potential concentrations of mercury, and focus on cold water fish such as wild Alaskan salmon, cod, and Alaskan halibut. Also, when choosing salmon, avoid north Atlantic-farmed salmon and choose wild salmon instead. Farmed salmon contains antibiotics and toxic food dyes.

Choose meat that is Grass Fed and Organic
Conventionally raised cattle contain high levels of added hormones and antibiotics which can contribute to estrogen dominant conditions. Grass Fed meats, on the other hand, are a great source of essential fatty acids, are low in saturated fat, and are a great source of protein. If you are experiencing endometriosis you may want to reduce the amount of red meat that you eat, as a study, published in the August 2004 issue of Human Reproduction has shown a connection between high red meat consumption and endometriosis.

Choose only free range/Organic chicken
Conventionally raised chickens are kept in unclean, cramped housing conditions and are fed non-organic and often, genetically-modified feed. When shopping for chicken, look for the words “cage free”, “free range”, or “organic” on the label. Ideally purchasing your chicken from a local farm with free-range practices is best.

Eat only grains in their whole, natural form
Whole grains are filled with fiber, important vitamins, and immune-supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead, choose whole wheat or sprouted bread, rice or whole wheat pasta, quinoa, and brown rice.

Eat high fiber foods with each meal
Fiber helps to regulate blood sugar levels which helps to reduce fertility issues such as PCOS, decreases immunological issues, and promotes healthy hormonal balance. Some examples of high fiber foods are fruits, vegetables, dark leafy greens, and beans.

No soy in any form unless fermented such as miso and tempeh
Soy foods have been shown to contain estrogen-mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. If you have hypothyroidism, avoid soy completely.

Avoid refined sugars or fruit juices (unless freshly juiced)
Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.

Drink lots of clean water
Be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled water as some of the plastics in the bottle can contribute to hormonal imbalance due to their estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as tap water has been found to be laced with harmful pesticides from agricultural runoff.

The “EWG [Environmental Working Group] collected data from state agencies and the EPA for drinking water tests conducted from 2010 to 2015 by 48,712 water utilities in 50 states. All told, the utilities, which had the opportunity to review the data for accuracy, tested for 500 different contaminants and found 267… 38 that may cause fertility problems and 45 linked to hormonal disruption” among a longer list of health problems.

Click here to learn about Fertility Cleansing, to help assist the body in cleansing toxins from previously consumed, unhealthy foods and beverages.

Important Nutrients for Fertility

While all nutrients are important for health, there are some that have been specifically shown to have a direct impact on fertility. Below is a list of these nutrients and the foods you can find them in…


Antioxidants, Vitamins & Minerals for Fertility

Vitamin D: Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance. Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels.

Food sources: Eggs, fatty fish, dairy, and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day, but absorption is impacted by the darkness of your skin.

Vitamin E: Vitamin E is known to improve sperm health and motility in men. One Tunisian study published in the journal Archives of andrology found that sperm motility, percent of live sperm, and percent of normal spermatozoa all increased with the supplementation of vitamin E and selenium. Studies have also shown a diet deficient in Vitamin E to be a cause of infertility in rats. The meaning of the name for vitamin E ‘Tocopherol’ literally means to bear young. Vitamin E is also an important antioxidant to help protect sperm and egg DNA integrity.

Food sources: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.

CoQ10: Necessary for every cell in the body for energy production. The journal Fertility and Sterility has published numerous studies showing CoQ10 to increase ova (egg) and sperm health. It is necessary for sperm motility in semen. It is also an important antioxidant that helps to protect cells from free radical damage, protecting DNA.

Food sources: Found in seafood and organ meats, though it is very difficult to obtain through the diet. CoQ10 Ubiquinol supplementation is the best way to obtain CoQ10. Amounts in the body decline with age.

Vitamin C: Vitamin C improves hormone levels and increases fertility in women with luteal phase defect, according to a study published in Fertility and Sterility. As for men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile.

Food sources: Abundant in plants and fruits, including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit.

Lipoic Acid: Lipoic acid is a very important antioxidant because it not only helps to protect the female reproductive organs, it has also been shown to improve sperm quality and motility suggests a 2015 study in Fertility and Sterility. Forty four men with low sperm motility participated in the study, and took either 600mg of Alpha-lipoic Acid (ALA) or a placebo for 12 weeks. Sperm assessments were done prior to the study staring and again after 12 weeks of supplement use showing that those who took 600mg of ALA had better sperm count and motility than those in the placebo group. A key benefit is that lipoic acid also helps the body to continually re-use the antioxidants in the body.

Food sources: In small amounts, found in potatoes, spinach and red meat.

B6: Vitamin B6 may be used as a hormone regulator. It also helps to regulate blood sugars, alleviates PMS, and may be useful in relieving symptoms of morning sickness. B6 has also been shown to help with Luteal Phase Defect.

Food sources: Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, and turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, chard.

B12: Vitamin B12 has been shown to improve sperm quality and production. It also may help to boost the endometrial lining in egg fertilization, decreasing the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation and, in severe cases, stop ovulation altogether and interfere with implantation of an embryo.

Food sources: Clams, oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.

Folic Acid/Folate: Perhaps one of the best-known vitamins necessary for pregnancy is folic acid, the common supplement form of naturally occurring folate, which is found in many foods. This vitamin helps prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of preterm labor, fetal growth retardation, and low birth weight. Deficiency may also increase the homocysteine level in the blood, which can lead to spontaneous abortion and pregnancy complications, such as placental abruption and preeclampsia.

Food sources of folate: liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens.

Iron: “Women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood,” share researchers from India in their 2014 report in the International Journal of Current Research and Academic Review.

Food sources: Lentils, spinach, sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, navy beans, molasses, beef.

Selenium: Selenium is an antioxidant that helps to protect the eggs and sperm from free radicals. Free radicals can cause chromosomal damage, which is known to be a cause of miscarriages and birth defects. Selenium is also necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium.

Food sources: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, turkey, Brazil nuts (just one nut contains nearly 100% of the RDA for selenium).

Zinc: In women, zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly, your estrogen and progesterone levels can get out of balance, and your reproductive system may not be fully functioning. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report.

In men, zinc is considered one of the most important trace minerals to date for male fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of male sperm, and decrease male infertility.

Food sources: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp. Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.

Essential Fatty Acids: Omega-3 acids have been shown to help fertility by helping to regulate hormones in the body, increase cervical mucous, promote ovulation and overall improve the quality of the uterus by increasing blood flow to the reproductive organs.

Omega-3 fats also contain two acids that are crucial to good health: DHA and EPA. These two acids have been shown to help many forms of disease. Low levels of DHA have been linked to depression and other mental health issues. During pregnancy, a lack of DHA may be associated with premature birth, low birth weight and hyperactivity in children.

Food sources: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seeds.


In addition to the micro-nutrients, macro-nutrients are important as well. Getting enough protein, fiber, fat, carbohydrates, etc. is also very important. This is a time for nourishing and providing building blocks for your body in preparation for conception. The foods that should be focused on in a Natural Fertility Diet are nutrient-dense foods which help to provide the following:

A wide variety of fats are very important for fertility and the development of the fetus. Not only are essential fatty acids important, but saturated fats and cholesterol are important as well. Cholesterol is a precursor to all hormones produced in the body, including progesterone. Just make sure it is from the right foods like coconut oil, grass-fed meats, fish, nuts, and seeds and avoid hydrogenated oils and vegetable oils cooked at high heat.

Eating healthy amounts of protein from a wide variety of sources is an important part of a healthy fertility diet as amino acids are the building blocks for cells in the body. Make sure to include both animal sources and vegetable sources of protein daily.

Fiber helps assist the body in getting rid of excess estrogen and xenohormones in the system and keeps your digestive tract functioning properly.

Important Foods Specifically for Fertility

Take a look at the foods mentioned below and you will begin to notice that all of these foods are nutrient dense, meaning they pack a lot of nutrition per serving. They are also the foods most abundant in the nutrients mentioned in the Fertility Nutrients section of this guide.

Eggs – Vitamin D, B12, Protein
Make sure to find eggs which are farm fresh and have deep orange/yellow yolks. They are worth the extra cost as they provide much more nutrients and are cleaner than the general factory-farmed egg. Some of the best places to find quality eggs are at the farmer’s market, neighbors or the health food store.

Nuts and Seeds – Omega 3, Zinc, Vitamin E, Protein
Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked. I have listed amounts of nuts and seeds and their nutritional density so you can see how packed they are with nutrients.

    The best seeds and nuts for omega 3 are:
    Walnuts – 1/4 cup = 2,270mg
    Flax seeds – 2 Tbs = 3,510mg
    Hemp seeds – 3Tbs = 3,000mg
    Chia seeds – 1Tbs = 2,300mg

    The best seeds and nuts for zinc are:
    Pumpkin – 1/4 cup = 2.7mg
    Sesame – 1/4 cup =2.8mg

    The best seeds and nuts for vitamin E are:
    Sunflower Seeds – 1/4 cup = 18.10mg
    Almonds – 1/4 cup = 8.97mg

    The best seeds and nuts for iron are:
    Pumpkin seeds – 1/4 cup = 5.16mg
    Sesame seeds – 1/4 cup = 5.24mg

Grass-fed meats – Omega 3, Iron, B12, Protein

Grass-fed meats come from animals which have grazed in grass pasture and eaten fresh grass for most of their life. This meat has less fat and has a little bit stronger taste than corn-fed meats, but it provides a lot more nutrients because the animals have eaten their natural diet. Grass-fed meats are high in omega 3, and have been raised without antibiotics and hormones. Regular grocery store, factory-raised meats are higher in omega 6 (we already get too much of this) and have been raised on GMO corn which fattens them up, but is not their natural diet (GMO foods have been linked to infertility). They are also fed hormones and antibiotics regularly which can impact your hormonal balance and immune system.

Dark leafy Vegetables – Iron, Folic acid, B6, Vitamin E
Dark leafy vegetables like those found in FertiliGreens are packed with minerals, antioxidants and vitamins essential to healthy fertility. Examples of dark leafy green vegetables are spinach, Swiss chard, kale, and collards.

Fruit – Vitamin C, Flavonoids, Variety of antioxidants
Fruits are the foods highest in antioxidants per serving. Some of the fruits highest in antioxidants are prunes, pomegranates, raisins, blueberries and strawberries. Remember that antioxidants are heat sensitive so, to get their benefit, eat your fruit fresh, ripe, and raw.

Colorful veggies – B6, Vitamin C
The color of a vegetable will tell you what nutrients and benefits it will provide for your body. For instance, vegetables that are red or green in color are high in vitamin C. Vegetables that are orange have high vitamin A. White vegetables tend to have sulfur, etc. The easiest way to get a ton of nutrients is to eat a wide variety of vegetables. Make sure you are eating a variety of colors daily. The easiest way to do this is to eat either a salad, stir-fry, or fresh vegetable juice daily.

Fish and Shell Fish – Vitamin D, Omega 3, Zinc, Selenium, B12, CoQ10
Fish and shell fish (mussels, clams, etc.) are some of the most nutrient-dense foods we can eat. Fish provides an abundance of essential fatty acids, vitamin D, zinc, B12, selenium and CoQ10. The catch is that most of these nutrients are heat-sensitive so remember this while you are preparing these foods. If you are concerned about the water source of your fish, eat fish from cold waters or you can include a purified cod liver oil supplement into your diet. Try to avoid farmed fish as they will not have the high amounts of omega 3 and have been fed antibiotics.

Liver – Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10
Yes, I know. I can hear you saying… “liver!?” Yup. My memories of liver are of my great grandmother sautéing liver on the stove every time I arrived. She was constantly trying to fatten me up with liver and buttermilk… If I only had listened… Liver is one of the most prized and nutrient-dense foods available. Across the board, liver is very high in vitamin D, zinc, iron, folic acid, and B12. For instance, just 4oz. has over 200% of your daily Folic Acid needs. One way that you can make liver tasty is to make paté with chicken liver and have this with whole grain crackers 1-2x’s a week. Make sure to use liver from grass-fed/free-range animals only.

Lentils and other beans – Iron, Folic Acid
Before I began studying nutrition, I had no idea just how radically nutritious lentils and beans are. Lentils are the second highest source of iron of ALL foods and the second highest source of folic acid (just behind calf’s liver). Just 1 cup of cooked lentils provides 90% of your daily folic acid needs. And if you get sick of lentils, garbanzo and pinto beans follow close behind. Learn to get creative with your beans. You can use them to make soups or hummus, as a side dish, in stir-fry, and even in brownies.

Raw or cultured dairy – Vitamin D, B12, Zinc
Raw dairy is basically milk products which have not been pasteurized, so they still have their important enzymes and delicate nutrients intact. Also, raw dairy comes from cows that are grass/pasture fed and do not receive hormones or antibiotics. I don’t have enough space here to go into all the benefits of raw milk and how it is VERY safe to drink; just know that it is a very different food from the milk that is available from grocery stores, even organic milk. I realize that many states do not sell raw milk at the store. If you live in one of those states, you can get raw milk straight from the farmer or you can culture your organic, pasteurized milk you buy from the store to help improve its nutritional profile and digestibility. Milk can be a beneficial food for some on the fertility diet – like those who need an easy source of protein, are underweight and can tolerate milk (I cannot tolerate pasteurized milk BUT can drink raw milk with no problem whatsoever). There are some instances where milk should be avoided; instances where there is stagnation in the body like with endometriosis or if you have an allergy to it.

What about grains?
Grains is an area of the Natural Fertility Diet that we suggest you experiment with what works for you. There have been links to infertility in those who have gluten intolerance (celiac disease – you can get tested for this) as well as a possible link to immunological infertility and grains. In some people, grains will be a non-issue, but if you have made many changes yet have not seen results, this may be an area for you to look into. Grains and pseudo-grains that are gluten-free (amaranth, rice, quinoa, buckwheat, millet, etc.) are a great option and tend to be more nutrient-dense than the general grains we are used to eating.

Foods to Avoid

Sugar, soda & pasteurized juices
Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system and hormonal balance. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.

Caffeine can affect hormonal balance, interfere with or prevent ovulation, and increase chances of a miscarriage.

One influential 2008 study by the Kaiser Permanente Division of Research found that women who consumed more than 200 milligrams of caffeine – about two cups of coffee or five cans of soda – or more a day in pregnancy actually increased their risk of miscarriage (compared to women who did not consume caffeine during their pregnancy).

Soy Foods
Soy foods have been shown to contain estrogen-mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. Both men and women are affected by soy.

GMO Foods
non-gmo-projectGenetically Modified foods are becoming a real problem when it comes to fertility, causing an influx in worldwide infertility rates. Since the 1970s alone, sperm counts among the world’s male population have declined as much as 40-50%, according to some studies. GMO foods may be one of the reasons. Look for the non-GMO verified label (see right) on foods you purchase and choose organic foods when you can.

Fat-Free Foods
Foods which are altered to be reduced in fat or fat-free are highly processed and high in sugar. When choosing foods, always chose the foods as nature intended. Full fat dairy is one example that was shown in a study (Human Reproduction) to increase fertility over the fat-reduced options. Again, fat is what our bodies need to produce hormones.

How to Eat a Natural Fertility Diet

Below is a daily and weekly food checklist to help you get started. Don’t feel overwhelmed. If need be, make one change at a time or do The 21 Day Fertility Diet Challenge to help you get motivated.

1 Serving Dark Leafy Green Vegetable
1 Fresh Vegetable Juice (12+ oz) or 2 Servings of Vegetables (think colorful); A greens powder such as FertiliGreens may be substituted if fresh organic vegetables aren’t available in your area or if you don’t have time for juicing.
1 Serving EFA Rich Food
1-2 Eggs Daily
1 Serving of Nuts
1-3 Servings of Fruits
1 Serving of a Fertility Superfood
Use Coconut Oil or Butter (grass-fed cows) daily
Whole Grains

Lentils or Beans 2x a week
Grass-Fed Red Meat/organic chicken 3x a week
Liver or Caviar 1x a week

Example Menu
Waking: 1 quart water
Breakfast: Eggs + Oatmeal w/nuts
Snack: Smoothie w/banana, dates, protein powder, greens powder, maca & milk of choice
Lunch: Veggie & chicken stir-fry w/rice and sesame seeds on top
Snack: Green juice w/celery, spinach, apple, ginger, cucumber
Dinner: Grass-fed Beef Tacos w/lentils & broccoli (veggie version is w/refried lentils in taco)
Dessert: Up to you!

Tips and Tricks…

A tip for getting a ton of veggies and green leafy veggies into your diet is to juice. By juicing you are able to get an abundant amount of vegetables (more than you could eat) in an easy, fast, and tasty form. If you get in one large green juice per day, you are getting your servings of veggies easily taken care of.

Dark leafy greens

The two best ways to get more dark leafy greens into your diet, especially if you don’t like them or eat them yet, is to add them to your smoothies or juice. If you add some spinach or kale to your smoothie you will not even taste it. Another tip is to use butter or coconut oil when cooking dark leafy greens; it makes all the difference in the world. If you have hypothyroidism, make sure to only eat your greens steamed.

A favorite way to get servings of fruit in the day is to drink a fertility smoothie. You can toss in your favorite antioxidant-rich fruits with some other ingredients and fertility superfoods and you have easily taken care of your fruit, nuts/oils and some protein for the day.

Make a trail mix combining the most important fertility nuts and seeds. You can also add nuts to your smoothies, make nut milks and add nuts to your oatmeal and cookies.

Get creative and add farm fresh eggs to your smoothies, make custards, frittatas, fried rice, omelets, over easy, etc.

Find a recipe for pate that you love and enjoy it once a week. You can also sneak liver into pasta sauce and tacos.

Lentils and beans
Experiment with making hummus with various types of beans, especially lentils. You can also make a lentil sloppy joe or use re-fried lentils for tacos. I have also seen beans used in cake and brownie recipes.

Fertility Superfoods

Superfoods should be a part of every couple’s fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. An easy way to get fertility superfoods into your diet daily is to drink fertility smoothies.

Here is a rundown of 5 Fertility Superfoods you should know about:

Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health, while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.

Royal Jelly
Royal jelly is another fertility-specific superfood which may help increase egg health and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.

Royal Jelly is rich in vitamins, A, B, C, D,and E. It also contains minerals including calcium and iron, all of the essential amino acids, plus antibacterial and immune stimulating properties. It comes in capsules or in a base of honey. It can be taken everyday.

Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.

Spirulina, Wheat Grass, and Leafy Green Vegetables
FertiliGreens is a Superfood blend that contains a mixture of leafy greens, wheat grass, spirulina, barley grass, and nourishing herbs, which helps to supply the body with nutrients, minerals, vitamins, enzymes, and chlorophyll.

FertiliGreens makes it easy to get your greens every day. FertiliGreens is available in powder form and is the best tasting super green food available.

Easy Fertility Smoothie Recipe

1 banana
1 teaspoon Fertilica Maca powder
2 teaspoons FertiliGreens
2 scoops FertiliWhey protein powder
1 teaspoon Active Bee Power (contains royal jelly, propolis, & bee pollen
1 cup raw milk or juice

Blend and enjoy!

Fertility Diet Q&A

How long does it take for the fertility diet to have its effect?
There is a constant cycle of cells renewing themselves in the body. The fertility diet has an impact on the entire body including digestion, hormonal balance, egg health, menstrual health, and immune system balance. In order for true health and healing to occur it takes some time for the body to shift and make changes. You should feel really good right away after starting the fertility diet, but for true long-term effects the fertility diet needs to become a new part of your lifestyle and everyday life.

Can I still get pregnant if I am vegetarian or vegan?
Of course you can. But, if you are having fertility issues you may need to look at possible nutritional deficiencies of fat-soluble vitamins as well as B12, iron, and zinc, which are mostly found in animal product foods. Also, it would be best to not eat processed soy meat substitutes as soy is a controversial anti-fertility food. If you are a vegetarian on the fertility diet make sure to include as many of the items on the checklist, especially raw dairy, eggs, coconut oil and dark leafy greens.

Can I eat meat on the fertility diet?
Yes, you can. Please make sure that your meat sources are grass-fed, and free of hormones and antibiotics. There are valuable nutrients that are found in clean meats that are necessary for healthy fertility such as zinc, iron, fats, B12 and protein. If you are experiencing endometriosis, you may need to experiment with eating less red meat.

Is there a different fertility diet for men?
The way that men should eat in preparation for conception and to increase sperm count is not that different from women, but there are some nutrients that they need more than we do, so make sure to include those foods in their diet. Men also benefit from antioxidant-rich fruits and vegetables, the hormone balancing properties of fiber, and dark leafy green vegetables.

I have PCOS and heard that diet has an impact. Is this fertility diet good for women who have PCOS also?
Diet can have a big impact on PCOS. It is one of the main natural therapies to help PCOS and its effect on fertility. To learn more about how to eat specifically for PCOS, read the PCOS Fertility Guide.

Related Articles


  • Harvard University Gazette. (2007). Changes in diet and lifestyle may help prevent infertility. Retrieved from:
  • Chavarro, J.E., M.D. Sc.D., Rich­ Edwards, J.W., Sc.D., M.P.H., Rosner, B.A., Ph.D., Willett, W., M.D., Dr.P.H. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. ​Fertility and Sterility:​ Vol. 89,Issue 3, March 2008, pp 668­676. doi:10.1016/j.fertnstert.2007.03.089­ Retrieved from:
  • Barański, M., Srednicka-Tober, D., Volakakis, N., Seal, C., & Sanderson, R. et al. (2014, September 14). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. Retrieved from
  • Aubrey, A. (February 18, 2016). Is Organic More Nutritious? New Study Adds To The Evidence. Retreived from
  • Environmental Working Group. (n.d.). State of American Drinking Water: EWG’s Tap Water Database. Retrieved from
  • Brewer, Tom. M.D. (2008). Good Nutrition for Healthier Moms and Babies. Retrieved from:­
  • Hass, Elson, M.D. (2006). ​Staying Healthy with Nutrition; The Complete Guide to Diet and Nutritional Medicine. ​Berkeley, California: Celestial Arts.­
  • Reno, Tosca, B.Sc. (2007). ​The Eat ­Clean Diet.​ Mississauga, Ontario: Robert Kennedy Publishing.­
  • Groll, Jeremy, M.D., Groll, Lorie. (2006). ​Fertility Foods: Optimize Ovulation and Conception Through Food Choices.​ New York, New York: Fireside.­
  • Linda, Page, Ph.D. (2005). ​Diets for Healthy Healing: Dr. Linda Page’s Natural Solutions to America’s 10 Biggest Health Problems.​ Healthy Healing, LLC.­
  • Packer, Lester, Ph.D. (1999) ​The Antioxidant Miracle.​ Wiley.­
  • Hofmekler, Ori. (2007). ​The Anti­ Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick.​ Berkeley, California: North Atlantic Books.­
  • Black, Jessica, N.D. ​The Anti­ Inflammation Diet and Recipe Book.​ Hunter House Publishers.­
  • Light, Luise, M.S. (2006). ​What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy.​ McGraw­ Hill.­
  • Bowden, Jonny, Ph.D. (2007). ​The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why.​ Gloucester, Massachusetts: Fair Winds Press.
  • ­ Pitchford, Paul. (2002). ​Healing With Whole Foods: Asian Traditions and Modern Nutrition​ (3rd Edition).Berkeley California: North Atlantic Books.­
  • Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. ​Human Reproduction​, 19(8), 1755­1759. Retrieved from:
  • ­ Pal, L., Berry, A., Coraluzzi, L., Kustan, E., Danton, C., Shaw, J., & Taylor, H. (2012). Therapeutic implications of vitamin D and calcium in overweight women with polycystic ovary syndrome. ​Gynecological Endocrinology​, ​28​(12), 965­968.­ Retrieved from:
  • S.Sasikumar, J.Shyam, Sundar, D.Dakshayani, R.Prabavathy, and M.KarthikaInt. J. Curr. Res. Aca. Rev. (2014); 2(2): 96-115. A study on significant biochemical changes in the serum of infertile women. Retrieved from:,%20et%20al.pdf
  • Keskes-Ammar, L., Feki-Chakroun, N., Rebai, T., Sahnoun, Z., Ghozzi, H., Hammami, S., … & Bahloul, A. (2003). Sperm oxidative stress and the effect of an oral vitamin E and selenium supplement on semen quality in infertile men. Systems Biology in Reproductive Medicine, 49(2), 83-94. Retrieved from
  • Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. Human Reproduction, 19(8), 1755-1759. Retrieved from
  • Luck, M. R., Jeyaseelan, I., & Scholes, R. A. (1995). Ascorbic acid and fertility. ​Biology of Reproduction​,52​(2), 262­266. Retrieved from:
  • Kaiser Permanente Division of Research. “Caffeine is linked to miscarriage risk, new study shows.” ScienceDaily. ScienceDaily, 22 January 2008. retreived from
  • ­ Agarwal, A., Gupta, S., & Sikka, S. (2006). The role of free radicals and antioxidants in reproduction. Current Opinion in Obstetrics and Gynecology​, ​18​(3), 325­332. Retrieved from:

  • Henmi, H., Endo, T., Kitajima, Y., Manase, K., Hata, H., & Kudo, R. (2003). Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. ​Fertility and Sterility​, 80​(2), 459­461. Retrieved from:
  • Haghighian HK, Haidari F, Mohammadi-Asl J, Dadfar M. (2015 Aug). Randomized, Triple-Blind, Placebo-Controlled Clinical Trial Examining the Effects of Alpha-Lipoic Acid Supplement on the Spermatogram and Seminal Oxidative Stress in Infertile Men. Fertil Steril. 104(2):318-2. Retrieved from
  • ­ Chavarro, J. E., Rich­Edwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. ​Human Reproduction​, ​22​(5), 1340­1347. Retrieved from:


Let your voice be heard... Leave a brief comment or question related to this article.

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  1. Avatar

    Hi! My wife is not getting pregnant since we were together for 5 years… according to the doctor, her 2 ovaries are small.

    • Dear Danny,

      I am sorry natural conception has been a challenge.

      If the physical size of your wife’s ovaries is preventing ovulation from happening properly, it is going to be best to consult her healthcare provider or a specialist who will be best able to guide her.

      Self Fertility Massage may be helpful in supporting ovarian health and there are herbs known to promote healthy, regular ovulation through hormone balance and stress support.

      I hope this is helpful as you seek further support!

  2. Avatar

    Hi, I’m 41 years old. I’m 5ft 8 & 13.5 stone. I’m doing at FET soon. Transfer will be in August. I’ve tried IVF a few times & it hasn’t been successful. Could I make a difference with detoxing? And what if I can drop 14lbs? Will that help to? Previously I’ve been lighter when I’ve done IVF, but I’ve been comfort eating lately because I’ve been so low about IVF not working. I need inspiration & a guiding hand. Please help.

  3. Avatar

    Hi, first thank you for all the great information. I have had anovulatory cycles since giving birth to my son and going off progestin only pills. My blood work is normal, so I think my hormones just need to get balanced again. Instead of trying more drugs(provera and clomid) I want to try naturally. You didn’t mention vitex and I was wondering if it would be a good herb to take? Also can it be taken or should it be taken with maca and the others you mention? Thank you so much for your knowledge and time.

  4. Avatar

    Hi Elizabeth,
    Thank you so much for your quick response. I’m sorry i wasnt clear. Is better to eat non organic fruits and vegetables or to not eat them at all???? I do understand the must organic 12.

    • Hello Sam!

      To eat non-organic fruits and vegetables is better than to not eat fruits and vegetables at all… choose organic or locally grown whenever possible!

      (P.s. no problem ;-)!)

  5. Avatar

    My question is, I can afford organic eggs, milk and meat because these foods I can eat sparingly, but not fruits and vegetables. So, is it better to eat non-organic fruits and vegetables, or organic fruits and vegetables because of the pesticides and herbicides?

    • Dear Sam,

      It is best to eat as many organic foods as you can. We don’t want following the Fertility Diet to be stressful! We understand that not everyone can afford to eat or has access to organic versions of every food they eat daily. It may be worth trying to find someone near you who grows produce without chemicals to reduce the cost.

      Many resources including the Environmental Working Group share that the 12 foods to buy organic are apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported sugar snap peas, potatoes, hot peppers, kale and collard green because these are often heavily sprayed with chemicals during the growing process. Produce with thicker skin that is pealed away and not eaten is less likely to pass any chemical they may have been treated with on to the consumer.

      I hope this helps!

  6. Avatar

    I am 41 years old and have been trying to conceive for about 16 months. We started this journey using donor sperm (due to the fact that my husband had a vasectomy). We conceived on the 1st try, but miscarried. No luck after 5 more attempts w/donor sperm. We then decided to have a reversal so we could at least have a chance (though very small) at getting pregnant “the old fashion way.” Both his and my doctors agreed we should try IUI w/husband’s sperm since his counts were ok. Although I do have normal ovulation for a 41 year old, my Dr has me using Femara. I would love to implement what I just read (including fertility superfoods), but it sounds like I should not use them with Femara. True?

    • Dear Yvette,

      It is true that Fertility Superfoods that have the potential to influence hormone balance should not be combined with medications that do the same. Herbs and fertility superfoods that act on the hormonal system could affect how your medications are working.

      Best wishes!

  7. Avatar


    I’ve been taking maca to assist with energy, adrenals and fertility. I was recently diagnosed with hypothyroidism. I read on another site that maca is a goitrogen which isn’t good for my thyroid in raw form. On the other hand it helps me feel a lot better when I take it. I’m torn as to whether or not I should continue or stop because of the thyroid?

    • Dear Stephanie,

      Goitrogens are known to block the body’s ability to utilize iodine. Cooking may inactivate goitrogens.

      Fertilica Maca is an adaptogen and nourishing superfood that supports the pituitary, thyroid and adrenal glands, and reproductive system function. We have never had any reports of goitrogenic effects from the regular consumption, at the suggested use, of our Fertilica Maca (Lepidium meyenii). Consider using a Maca that is not raw.

      I encourage you to read Every Woman’s Guide to Hypothyroidism and Fertility for more information on naturally supporting thyroid health.

      All my best!

  8. Avatar


    I am lactose intolerant. What can I eat instead of whole fat raw dairy? Can lactose intolerance affect fertility in any way? I am eating a healthy, well-balanced vegan diet atm.

    • Dear Victoria,

      There are a variety of foods that offer quality fats – avocado, walnuts, coconut oil – and protein – hemp seeds, milk and protein powder – that can be consumed in the place whole fat raw dairy milk or yogurt. Consider incorporating these foods into your diet. I have not heard of lactose intolerance causing infertility.

  9. Avatar


    I have been trying to get advice on this unsuccessfully for a while and its stressing me out. I started taking alot of supplements as advised on this website but was then told that they are great for natural fertility but as I am doing IVF the supplements might counteract the IVF drugs!!

    I was taking:


    I was told I should stop the MACA, Spirulina and Chlorella as they may counteract the IVF stimulation drugs? Also, I have high oestrogen and FSH and am trying to lower this using DIM, any ideas?
    Most importantly I read royal jelly and bee pollen may be BAD for high Oestrogen?

    • Dear Joanna,

      I am sorry that you are stressed! Added stress is not needed at this time…

      If the advice you were given regarding that which to stop taking was from your healthcare practitioner, heed his advice. It really is best to ask your healthcare provider, but to my knowledge Spirulina, vitamin C and pomegranate may all be continued during IVF. I however am not well versed in the parameters of IVF stimulation medications and their interaction with Spirulina. I do know that Spirulina can be consumed in pregnancy. The others on your list we can not support taking during IVF unless being guided in doing so by your healthcare provider.

      The products and programs we suggest are intended to be followed prior to conception and medically-assisted conception procedures. If you are currently already on fertility medications or undergoing a procedure you should not combine herbs or any nutritional supplement that may have an impact on hormone levels with your medications. Herbs and nutritional supplements that act on the hormonal system could affect how your medications are working. It is best to only use herbs in preparation beforehand and not mix the two.

      All my best!

  10. Avatar

    We are now trying to get pregnant with our second child and it is taking us quite a while. I am currently in the process of cleaning my system again and shifting back to a fertility diet. I have a few questions from looking at your site.

    1) Why should you only eat steamed greens if you have hypothyroid? I have hypothyroid and have been on medication for the past 2.5 years to regulate it. Would this still hold true if you thyroid is being managed with medication?

    2) Are Fertile greens okay to keep taking when you become pregnant?

    3) Can you take Maca during your whole cycle? I have been doing so, but recently read somewhere to only take during the follicular phase.

    Thank you!

    • Dear Haley,

      Thank you for asking your questions!

      1. To my knowledge not all greens need to be steamed, rather cruciferous vegetables – broccoli, cauliflower, kale, cabbage, brussel sprouts, etc. – should be cooked. Raw cruciferous vegetables should be avoided because they may inhibit thyroid function. This is true even if on thyroid medication.

      2. FertiliGreens is not intended for use in pregnancy. Organic Spirulina can be though. See Organic Spirulina in the Natural Fertility Shop.

      3. Suggested use of Fertilica Maca is each day of the menstrual cycle without taking a break.

      I hope this is helpful!

  11. Avatar

    Hi there! I am currently taking Herbalife supplements (I don’t know if you’re familiar with the ingredients/products). My partner and I have been trying to conceive for almost 3 years with no luck. 🙁 I read this great article and want to try some the Superfood products and incorporate more of a “fertility diet”. I recently purchased Maca and Royal Jelly to help with my fertility. Do you think it is okay to continue taking Herbalife with the fertility products or should I just stop altogether? Thank you!

    • Dear Jill,

      I am thankful you are modifying your diet to support fertility.

      I am aware of Herbalife as a company, but not at all familiar with the specific products. It would be best to ask a representative of the company or the health coach you get your products through if Maca and Royal Jelly can be combined with them.

      Best wishes!

  12. Avatar

    Which of the suggested supplements above can be taken while breastfeeding to increase fertility without affecting supply?

  13. Avatar

    From where can I get the above mentioned foods, Maca and Royal Jelly?

  14. Avatar

    Hi. Can you eat the fertility superfoods (maca, fertiligreens, bee pollen) in the months that you are trying to conceive or is just up to the time you want to conceive. Because technically we are considered pregnant from the start of our last period when we miss our next period! Thanks!

    • Dear Nina,

      Yes, Fertilica Maca, Bee pollen and FertiliGreens can be used when trying to conceive. Research is lacking on use of Maca, Bee Pollen and the tonic herbs in FertiliGreens in pregnancy, that is why we can not suggest they be used in pregnancy. There have been no reports of ill effects from using them while trying to conceive and discontinuing use upon confirming pregnancy.

      I should also share that after fertilization, it takes the embryo anywhere from 6-10 days to implant during which time it is not receiving nutrients from the mother.

      All of this being said, if taking them while trying to conceive is concerning, discontinue their use after ovulation.

  15. Avatar

    Great information… I will be married soon, I should try this diet and will share it to my friends also. Thank you very much!

  16. Avatar

    Do you continue with the fertility diet even when pregnant?

    • Elizabeth Willett, MA, CH

      Dear Ruth,

      Yes, the majority of the Fertility Diet, with the exceptions of the fertility superfoods Maca, Royal Jelly and FertiliGreens, can be continued in pregnancy. Also consider additional tips on What to Eat During Pregnancy.

  17. Avatar

    I’m sorry if you already answered this. I looked back at some of the Qs and didn’t read anything on this topic. I was wondering, I know that home cooked is always better, but does it matter if we get our beans for canned chili or canned refried beans? Basically, is canned food going to effect what we’re working for negatively? Thank you for such a wonderful artical. I will bookmark this artical and look back on it as a resource to eating right for fertility and everyday.
    Thank you again,

    • Elizabeth Willett, MA, CH

      Dear Sarah,

      Fresh foods are best, dried beans (that you cook in water to rehydrate) would be second best, but canned vegetables in moderation are okay. Some vegetables and legumes lose nutrients in the canning process because of the heat used and there is controversy among healthcare professionals about how BPA in cans used to can foods and also in plastics affects health. Consider purchasing foods canned in BPA-free cans if you choose canned vegetable and legumes.

      I am thankful this article is so helpful!

  18. Avatar

    Fantastic blog I have just shared with my fertility group. It took me months to find all of this out from various books and websites and here it is all in one place. thank you.

  19. Avatar

    I am a lady age 27 and I have been trying to be pregnant for the past 4 years. My menses are irregular most of the time. I go for about 10-15days and most days would be heavy with clots. It’s rare to have watery blood, mostly it’s clots and sometimes I get to use 2 sanitary pads at a time. Sometimes I skip a month, then when my period comes it would be very heavy. Recently instead of having my usual heavy menses, I started spotting on and off, and skipped days. I went to see my doctor and he said I should have a HCG test, but it was negative and he prescribed me nerothisterone 5mg. I am taking 2 a day for 7 days. What do you think I need to do? I am very worried. My hormones were tested but are normal. HELP!!!

  20. Hi! I am trying to conceive. Can you please give me ideas on any natural remedies to cure vaginal dryness?

  21. Respected Hethir Rodriguez C.H., C.M.T.mam,
    I am from india… Your articles are really helpful for me. I’m in fertility treatment now as i have PCOS problem with irregular periods.Your information is really awesome. You have given awareness of natural herbs also… definitely I will follow. Thank you so much!

    • Elizabeth Willett, MA, CH

      Hello Vennila!

      Thank you for your kind words!

      I wish you the very best and just wanted to add, that it would be best for you to consult your healthcare provider if you are taking medications for PCOS and are also interested in taking herbs. It is best to not combine the two unless being guided in doing so.

      Best wishes!

  22. Avatar

    HI ,
    Two years ago I have been diagnosed to have a endometriosis, ovarian cyst, with myoma I undergo major operation myomectomy and removal of left ovary. Last month September 2014 I undergo again a major operation because diagnosed again of ovarian cyst ( right ovary ) with multiple myoma the procedure of operation the doctor remove some of myoma . but the doctor said after the operation “it will took so long before I have a baby ” because of my condition . I want to know If I still have a chances to have a baby . Please advise . Thank you so much .

    • Hi Mary Joy,

      Wow, you sure have been through a lot – my heart goes out to you! I really can’t say for sure if you will go on to get pregnant and have a baby or not, know one can know that for sure.

      Since you have several reproductive health issues – endometriosis, ovarian cysts and uterine fibroids (myomas) – and they are recurring (keep coming back), it sounds like you would really benefit from learning ways to support your body in functioning as it should. This could include important diet and lifestyle changes for those specific conditions. We have articles on all of those fertility issues…

      We offer excellent fertility consultations if you aren’t sure where to get started. Our consultation program will help guide you to the best options for your unique fertility health needs.

      Many blessings!

  23. Avatar


    I have been diagnosed to have POF with very low AMH of 0.043 and FSH of 56. My regular menstruation also stopped abruptly for almost 2 years now. My latest transvaginal ultrasound also said that follicles were not found in my right ovary and only a small one in my left vary of less than 1 cm with also thin endometrium. What does these all mean? and do I still have a chance to regular my menses, ovulate and get pregnant naturally?

    Please advise. Thank you so much.

    • Elizabeth Willett, MA, CH

      Dear LeeAnn,

      It is going to be best for you to reach out to your healthcare provider to explain to you what the testing you have had means. There are many factors that play a part in the delicate hormone balancing act that allows a woman to have a normal, healthy menstrual cycle.

      Take some time to consider the thoughts offered in our article Understanding Premature Ovarian Failure. I think the suggestions made here will be helpful. If you wish for one on one personalized guidance on the best natural therapy program for your specific fertility health needs, also consider a Fertility Consultation.

      I wish you well!

  24. Avatar

    I have an iron deficiency, I’m anemic, and I am trying to get pregnant for the first time after coming off the pill which I was on from age 18-28. I eat a pretty healthy diet, green smoothies everyday and oatmeal with fruit and nuts for breakfast and as many veggies as I can, so I’m in need of some sort of iron supplement because I know how important iron is for the future baby and for my egg health. What do you recommend I do, or can you recommend a good prenatal that has added iron?

  25. Avatar

    pcos how to get pregnant

    • Elizabeth Willett, MA, CH

      Dear Nithya,

      PCOS is considered a complex endocrine system disorder. The main function of the endocrine system is to serve as the message center of the body coordinating the dispersal of our hormones throughout the body. When the endocrine system is not properly nourished, it is not able to properly coordinate where each hormone needs to go, which then causes hormonal imbalance.

      We have learned that because of the complexity of PCOS, it can be hard to live with and manage. PCOS requires long-term dietary and lifestyle changes and these changes often require commitment.

      While we feel The Fertility Diet an important part of every woman’s natural fertility program, there are are specific diet and lifestyle tips for those with PCOS, so please take time to read about The PCOS Fertility Diet.

      There are herbs and nutritional supplements discussed in that article as well. These are designed to support the body in promoting healthy hormonal balance, a healthy uterine lining, regular ovulation, improved estrogen metabolism, reduced cravings for sweets and improve digestion. We feel that for optimal hormonal balance, changing your diet to a PCOS Fertility Diet and making lifestyle changes are first and foremost key.

      We are also happy to work one on one with you to help you understand how to make these dietary and lifestyle changes for yourself. We offer this guidance through a Fertility Consultation. Fertility Consultations are designed to support each woman given her specific reproductive health needs.

      I hope this is helpful!

  26. Avatar

    I am a nutritionist and I was struggling with infertility for a little while and then I decided to change my diet and lifestyle habits and next thing you know, I got pregnant! I know that in some cases nutrition therapy cannot help women become pregnant, however, there are many women struggling with infertility due to their diet and health status.

  27. Avatar

    Hi, I could like to conceive with a baby boy. I read at many websites that I need to eat alkaline foods to get alkaline PH naturally. However, there are sites that suggest to take red meat which is acidic in order to conceive baby boy. I was confused. How this both gets linked up? If I take more red meat which is acidic food, how to get alkaline PH naturally? Is there any daily eating menu with the intake consumption to conceive baby boy to follow in order to avoid over eating acidic food? Please advice. Thanks.

    • Elizabeth Willett, MA, CH

      Dear Rosalind,

      There is ample amount of information available on the web offered by some couples who are convinced that they conceived a baby boy by following certain techniques. Techniques such as changing their diets, having intercourse at certain times of the month and in certain positions, and by even taking certain herbs and supplements. The truth is that these are all wives tales. There is no scientific evidence that is naturally possible to influence gender. There are however herbs, supplements and natural therapies to help improve fertility, but none that help you conceive one gender or the other.

      I wish you well!

  28. Avatar

    how do one do fertility yoga

  29. Avatar

    how do i do or Use Self Fertility Massage to Boost Your Chances of Conception

    • Elizabeth Willett, MA, CH

      Hello Biooh!

      You can learn all about Self Fertility Massage and how to best use this natural therapy to support your efforts to conceive at this link… How to Use Self Fertility Massage™ to Boost Your Chances of Conception..

      You can also check out the Self Fertility Massage DVD here…

      Take care!

  30. Avatar

    what food nutrient or diet do one need to take to treat uterine fibroid, tubal blockage and perifimbrial blockage

    • Elizabeth Willett, MA, CH

      Hello Biooh!

      The Natural Fertility Diet is designed for everyone, women and men too, who are looking to provide their bodies with the proper nutrients for fertility health, but also to boost nutrient stores overall during preconception, while pregnant (for mother and baby) and even while breast feeding.

      The Fertility Diet is a vital part of every natural fertility program. Here also are links to help you learn more about natural ways to support your body in finding balance for your fertility concerns.

      Uterine health and Fallopian tube health

      I hope this is helpful!

  31. Avatar

    I am a thin woman with PCOS (5’5, 115 lbs). I struggle with acne, and amenorrhea. I have been eating a gluten free, low GI diet for the past three months, as well as doing acupuncture and taking herbs, and have not had any improvements in either of these areas. I finally ended my 4 month cycle with Provera so I can start fertility medication, but the bleeding has almost stopped after one day. Is there any dietary/herbal recommendations you can give me to build up more of a lining and increase my chances of conceiving? I’m at a loss with things to try…any advice would be helpful. Thanks.

    • Elizabeth Willett, MA, CH

      Hello Jenny!

      I am sorry that you are facing such a challenge!

      Given you have tried what you have and I am do not know the exact details, we are able to offer dietary and lifestyle recommendations and advice through a Fertility Consultation. A Natural Fertility Consultation offers a personalized holistic healing approach to your fertility needs and provides you with a step-by-step written quick guide to the best diet tips, exercise, natural therapies, herbs, supplements and stress reduction techniques for your fertility needs, as well as a recording of your herbalist explaining each step in your quick guide, as well as personally answering your questions.

      I hope you will consider and Fertility Consultation and I wish you well!

  32. Avatar

    I am 33. I have a FET transfer scheduled in 3.5 weeks. I am on bcp now. I have immune issues ,endometriosis and hypothyroidism. I am taking fertility diet. I just started including fertiligreens in my smoothie every morning. I am not sure if i can use fertilwhey, self fertlity massage and castor oil therapy while using FET medications. I have not started on FET, immune meds yet. What can i do from my end for a better chances of implantation? can i use whey, fertiligreens, do self fertlity massage, castor oil therapy while on FET meds till the transfer? please let me know.

    • Elizabeth Willett, MA, CH

      Hello Sai!

      You can add FertiliGreens and FertiliWhey as well as do Self Fertility Massage and Castor Oil Packs up until you begin the medications for the transfer at which time you would want to discontinue FertiliGreens, Self Fertility Massage and Castor Oil Packs. FertiliWhey can be consumed through the procedure and even into pregnancy.

      If you have not already read , it may also confirm this and offer guidance.

      I sincerely wish you well!

  33. Avatar

    i have 2.4 cm endometriosis. My husband and i have been trying to conceive almost 4 yrs. I am 32 y/o and my husband is turning 39 y/o. My husband, too, has a low sperm count. His varicosele had been operated in 2013. it improved but does not reach the minimum # of sperm count. Your advise will be very much appreciated. Thank you so much! God bless!

    • Elizabeth Willett, MA, CH

      Dear Maria,

      It is known that endometriosis is fueled by hormones much the same as the uterine lining (endometrium) is. It build in preparation for shedding, may shed and then rebuild again. This can cause, as you very likely know, irregular bleeding, inflammation and even pain at different times in the cycle. There are herbs and supplements to support the body in maintaining and sustaining hormone balance and they are available in the EndoWise Fertility Kit.

      There is also great information about supportive dietary and lifestyle changes to support your body in dealing with the excess hormones, inflammation and pain that may occur in the following article .

      Regarding sperm health and count, there are dietary means and supplements to support that can be learned at that link. Many of the supplements to support healthy sperm count are combined in the Male Factor Formula Kit.

      In health ~ Liz

  34. Avatar

    I need to increase my egg quality and have started doing acupuncture. I have had three cycles of IVF with no success.
    I read somewhere that taking Maca is not a good idea if you have uterine fibroids as it can make them grow bigger. can you shed any light on this?

    Thank you

    • Elizabeth Willett, MA, CH

      Dear Lisa,

      Fibroid tissue is hypersensitive to estrogen namely estrogens from lifetime exposure to xenoestrogen (bad estrogens) such as plastics, pesticides, herbicides, synthetic hormones in both meat and dairy products, or hormone replacement therapy.
      Maca may actually help with estrogen dominance by supporting the endocrine system to be healthy and balanced.
      We have found research proving it should be avoided in one has fibroids.

      Best Wishes!

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    I will defiantly try this, I’ve been trying to conceive for some time but I have Hypothyroidism so it’s making it harder.So hopefully a fertility diet will help me 🙂

    • Elizabeth Willett, MA, CH

      Dear Ashely,
      It is great that you are willing to make dietary changes to follow a Fertility Diet. We have seen is be supportive of so many women and even men.
      You might also appreciate the information offered in .
      I wish you well!

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    which food are essential to get ride of pid and scars tissue and get pregnancy

    • Hi mimi,

      Include anti-inflammatory foods in your diet such as Alaskan salmon, dark leafy green vegetables, pungent herbs like turmeric and garlic, and ground flaxseed, to help keep scar tissue formation at bay. I urge you also to learn more about Wobenzym N as part of Systemic Enzyme Thearpy, which helps support the body in mediating inflammation response, which in-turn helps to reduce excessive fibrin (the make-up of scar tissue) formation.

      Other therapies to look into are Self Fertility Massage, Castor Oil Packs and the herbal blend Women’s Best Friend. You can learn more about these therapies by reading about our FallopianWise Fertility Kit in our Natural Fertility Shop online.

      Best Wishes!

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    Very helpful topic am just worried am 38 till what age can I be fertile and also candidate for iVF

  38. Hello, can you give me some advice on staying predominantly vegan while trying to get pregnant. I’ve been adding some local cheese and eggs but not doing so well eating these foods again. Is it possible to eat vegan and still get pregnant. I am willing to keep 1 egg a day if you think this would benefit me. I do enjoy the eggs, but any other animal product isn’t making me feel good. Also I enjoy peanut butter and favour this over the seeds is this ok to include?
    Also how much water a day should I be drinking. Sometimes I feel I might be over hydrating… Thanks.

    • Hi Kristy,

      There are certain nutrients that are required for conception and pregnancy that may be difficult to obtain by being a vegan, for some people. Eating extremely well is vital if you are vegan. You might enjoy reading my comment to another vegan reader, that I posted in this Fertility Q&A, as it addresses some important things to think about.

      Key areas of focus..
      -Getting enough high quality fats and essential fatty acids, these are require to manufacture hormones
      -Getting enough protein (you need to consume at least 40-50 grams per day, that greatly increases in pregnancy.
      -Eating a balanced diet, that isn’t full of processed foods and carbohydrates.
      -Drink 8 full glasses of filtered water daily.

      Nut butters are fine in place of raw nuts. Click here to learn what to eat during pregnancy, this can help you see what foods are important! I am going to be honest here, I only know of a couple vegans who could make it through pregnancy without animal products in their diet. You may want to contact Angela Stokes-Monarch about eating vegan and raw vegan through pregnancy and beyond. She is part owner of The Raw Food World.

      I hope this helps you get started!

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    I have married past 1 year now, but I can impregnate my wife, I don’t known that I have been nursing low sperm count. I don’t known if you can recommend any drug for me. Thanks.

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    i am 29years old i had one of my ovary remove due to an ovarian cyst 7year ago i have been trying to get pregnant for the past year and nothing is happening can u please help me by recommend some herbal treatment for me

    • Elizabeth Willett, MA, CH

      Dear Marsha,

      When fertility issues are present, we often advise beginning a natural fertility program with a Fertility Cleanse. This “cleans the slate” so to speak allowing the body to better utilize the others herbs, supplements and natural therapies you might try in support of the fertility issue you are dealing with. Do you know if you have additional ovarian cysts? Is your remaining ovary and fallopian tube functioning properly? Knowing a bit more about your issues will help us help you to the best of our ability. Can you share more?

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    I have been trying to get pregnant for the past year and a half, went to go see a fertility specialist put me on clomid, follistim, did IUI and no luck. I am 40 years old, I have regular periods, I do ovulate monthly. I was told it was due to my egg quality. The RE wanted to keep me on follistim but it is too expensive. So what do you recommend for me to take that can improve my egg quality?
    Thank you

    • Elizabeth Willett, MA, CH

      Hello Sdgaby!
      I am sorry you went thru all of that without success. It is wonderful that you have learned about the Fertility Diet. This is your first line of defense! There are incredibly valuable nutrients including antioxidants to protect and boost cell health (remember eggs and even sperm are cells) in the whole, organic foods we eat.
      We also have the OvaWise – Egg Health Kit which is designed to support egg (ovum) health in preparation for conception. This kit includes nutritional supplements, herbs and superfoods to help support healthy circulation to the reproductive system, protect the body from free-radical damage and promote general egg health.

      We also have a great article on How to Increase Your Egg Health in 90 Days that will share more with you about why that which we suggest above may be beneficial.

      In additional to supporting egg health there are also additional therapies to consider when preparing for conception over 40 that you can learn here…

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    Thank you once again especially for listing fertility diet and how to eat them.Please Sonia is dried skinned milk and green tea good to be taken during pregnancy.
    Thank you for your time

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    would a fertility diet benefit me? i came off birth control pill last july didnt have a period untill september then didnt have another period till january and still not had any period since january 🙁 i have had blood tests done and all show ok apart from thyroid is borderline? have been taking folic acid daily and started taking agnus castus tincture for past month
    what would you reccomend i can do to help?

    • Hi anonymous,

      Yes, a Fertility Diet will greatly help, especially to boost vitamin and mineral loss from the hormones in the pill. Consider skipping the folic acid supplement alone and switch to a whole food preconception multivitamin. We like Fertilica’s Fertile Woman One Daily. This will help to ensure you are getting all the necessary nutrients needed to get pregnant. It includes 400mcg of folic acid.

      Be patient and consistent with Vitex. This herb takes many months to be effective, so give it some more time. Thanks for contacting us!

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    I hope this is not a silly question…. you mention that foods to be avoided are caffeine… and you recommend green tea….. I was under the impression that green tea contains caffeine. Soni am a bit confused

    thank you fir your time

    • Elizabeth Willett, MA, CH

      Thank you for asking Jordana!
      We understand that for many, caffeine can be hard to just omit entirely… whether it is consumed for the energy, social aspect, taste, etc. Green tea therefore can be an adequate and much healthier replacement or substitute for soda and energy drinks especially, possibly even coffee, when consumed in moderation. Have you watched our Caffeine & Fertility Video?

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    hello ladies. 1 day back also i posted regarding where to buy vitex and which vitex for fertitilitiy?i live here in Abu Dhabi United arab emirates .. can i buy online from Natural Fertility shop? will they deliver me vitex here in abud habi is it possible?also plz tell me how to use it for booosting fertility. who ever sees my post kindly reply ASAP i am really in need. 🙁 🙂

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    Great post! (Please look into the difference between synthetic folic acid and folate. Our bodies need folate and folate vitamins while folic acid is synthetic and does not break down properly with some women.)

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    Is it okay to eat raw farm fresh eggs while pregnant? I would like to add them to my smoothy as you suggest but I keep reading that it is not safe. I keep reading it other places than on your website. I am confused but hopeful that maybe I can!

    • Hi Kathy,

      I think this is a personal decision. There are risks associated with consuming raw meat or dairy products in general, but especially in pregnancy, since you are also caring for another life. If you are worried, perhaps it is best to avoid them. I really can’t say for sure if it is safe or not.

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    Thank you so much for posting this info. I was looking for info on how to reduce uterine fibroids naturally through diet etc. and found to your site. It is full of great information related to reproductive health and although I’m just about past that stage of my life, the info is still relevant. Will pass your site and info on to my adult nieces and nephews.

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    I’m a bit confused. I thought you are not supposed to eat liver when trying to concieve as it contains high amount of vitamin A which is harmful for the baby.

    • Elizabeth Willett, MA, CH

      Hi Gloria!
      Some studies have shown that consuming too much vitamin A may cause birth defects. This only happens with synthetic forms of water-soluble forms of vitamin A, when consumed in very high amounts. Liver is a whole food source of vitamin A, in a natural form. When vitamin A is taken as a whole food source it is not toxic to developing babies. When vitamin A is combined with vitamin D, it has been shown that the vitamin D protects the body from vitamin A toxicity. This allows the human body to withstand higher levels of vitamin A.

      Primitive human diets have been found to have 10 times higher vit. A and D than modern diets.

      Vitamin A is essential for:
      Proper development of the retina and vision
      Gene transcription
      Immune function
      Reproductive health
      Embryonic development
      Skin and cellular health
      Antioxidant activity

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    Wondering about exercise…
    Jogging when trying to conceive?