This is not medical advice, and the patient must contact their provider before making any health decisions.

If pregnancy is somewhere on your mind, you may have already started looking into small changes that could help along the way. One area that comes up often is nutrition, and for good reason, since certain choices on your plate can play a role in reproductive health over time.

At Rosh Maternal & Fetal Medicine, we talk with patients about everyday habits that may support their goals. Foods that increase fertility in females are a common starting point for these conversations. Below, we’ll walk through five of them and how they fit into a bigger picture.

Foods That Increase Fertility In Females: Where To Start

Diet alone doesn’t guarantee a particular outcome, and everyone’s body responds a little differently. That said, certain nutrients show up again and again in conversations about reproductive health, things like folate, omega-3s, and antioxidants. Adding more of these to your meals is a simple, low-pressure step you can take as you think about your bigger-picture goals.

Here are five foods worth getting familiar with.

1. Fatty Fish

Salmon, sardines, and mackerel are rich in omega-3 fatty acids, specifically DHA and EPA. These fats play a role in hormone regulation, support ovulation, and may improve egg quality over time. Omega-3s also help increase blood flow to reproductive organs, which matters for overall reproductive function.

If you’re including fish in your diet, choosing wild-caught options can help limit exposure to mercury, which is worth keeping in mind if you’re trying to conceive.

2. Leafy Greens

Spinach, kale, and Swiss chard bring two important nutrients to the table: folate and iron. Folate supports healthy cell division, which becomes especially relevant in early pregnancy, while iron helps maintain regular ovulation and a steady menstrual cycle.

These greens are also easy to add to almost any meal, whether tossed into a salad, blended into a smoothie, or sautéed as a side.

3. Avocados

Avocados bring a combination of healthy monounsaturated fats, folate, potassium, and vitamin E. Together, these nutrients support the uterine lining, which can matter for implantation down the road. The antioxidants in avocados also help protect cells from oxidative stress, something that can affect egg quality over time.

A few practical ways to add avocados into your week:

• On toast: a simple addition to breakfast or a snack
• In salads: adds creaminess without needing heavy dressings
• Blended into smoothies: a less obvious but effective way to work them in
• As a swap for mayonnaise: a small change with added nutritional value

4. Eggs

Eggs provide high-quality protein, choline, and vitamin D, all of which play a role in reproductive health. Vitamin D, in particular, has been linked to fertility in several studies, and eggs are among the more accessible sources of it.

Eggs are also versatile enough to fit into almost any meal, which makes them an easy addition if you’re looking for small, sustainable changes. Many of these same nutrients, folate, iron, and omega-3s, carry into prenatal care as well, so the habits you build now don’t go to waste.

5. Legumes

Beans, lentils, and chickpeas are packed with plant-based protein, iron, and folate. Some research has suggested a link between replacing animal protein with plant-based protein and a lower risk of ovulatory infertility, though this may vary from person to person.

Legumes also bring fiber to the table, which helps regulate blood sugar, tying back to overall hormone balance.

What About Foods To Watch?

While certain foods may offer support, a few are worth approaching with some caution if fertility is on your mind:

• Trans fats: found in some fried and processed foods, linked to insulin resistance and inflammation
• Highly processed soy products: items like certain protein bars or shakes can contain concentrated soy isolates
• Low-fat dairy: processing can alter hormone content compared to full-fat versions

None of this means these foods need to disappear from your life entirely. It’s more about being aware of what you’re eating regularly and making small adjustments where it feels manageable.

Bringing Nutrition Into Your Bigger Picture

Food is just one piece of the fertility picture, alongside things like cycle tracking, overall health, and timing. If you’ve been making dietary changes and still have questions about your cycle or conception timeline, it might help to talk with an OBGYN specialist who can look at your situation more closely.

Talk To Our Team About Your Fertility Questions

Small changes to your diet won’t replace medical guidance, but they can be a meaningful part of preparing your body for pregnancy. If you’ve been thinking about fertility, nutrition, or what your next steps should look like, our fertility specialists at Rosh Maternal & Fetal Medicine are here to help. Reach out to schedule a visit and start the conversation.

FAQs

Can changing my diet really affect my fertility?

Diet is one piece of a bigger picture. Certain nutrients support hormone balance, ovulation, and egg quality, but results vary from person to person. Pairing dietary changes with cycle awareness and medical guidance tends to work better than diet alone.

Why is folate often mentioned alongside fertility foods?

Folate supports healthy cell division, which matters for egg development and becomes especially important in early pregnancy. Leafy greens and legumes are common, easy-to-add sources for most meals.

Is fish safe to eat while trying to conceive?

Fatty fish like salmon and sardines offer omega-3s that support ovulation and egg quality. Choosing wild-caught varieties helps limit mercury exposure, which is worth considering while trying to conceive.