Fertility diet

Getting pregnant is not always easy, but thankfully there are some things that can help the baby making process along, such as food. While diet can't cure functional infertility problems, what you and your partner eat could have an impact on how easily you fall pregnant. There is no better time to focus on maintaining a healthier diet than when you're planning for a baby.

Changing your diet doesn't have to be a chore and you may find that you and your partner enjoy preparing and cooking a variety of healthy, fertility boosting foods together. We hope you find our fertility diet information useful. Good luck!

Michelle Bridges: Fertility

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Food for fertility

The focus on food during conception is really about optimising your chances of conceiving and then progressing to a healthy pregnancy. A diet full of nutrient-rich, unprocessed foods can be a positive way to increase fertility. We have also got tips about foods to avoid, as well as how much unhealthy options (like caffeine and alcohol) are allowed. Try our delicious range of recipes for some culinary inspiration, and get tips from real mums with their tried and tested methods.

Turn back time with an all star female fertility diet

Female fertility is strongly affected by ageing, so it might help to keep your body’s “internal age” in check by keeping to a healthy lifestyle. A generally healthy diet of unprocessed foods such as fruit, vegetables, dairy, legumes, whole grains, nuts and seeds will help get the body ready for action. So a few items to pop on your shopping list include:

  • Dairy products
  • Avocados
  • Nuts
  • Sesame seeds
  • Pumpkin seeds
  • Salmon
  • Beans
  • Honey
  • Spinach

If you and your partner enjoy a glass of vino in the evening then now could be the ideal time to cut it entirely. You’re unlikely to know straight away once you’ve conceived and the recommendation is for women not to drink alcohol at all during pregnancy. So a glass of wine during your period is probably fine but kick that and reduce caffeine when it comes to ovulation time. A few other nasties to keep out of sight and out of mind include:

  • Trans fats
  • Soft cheeses
  • Unpasteurised dairy products
  • Raw sushi

And lastly, reduce those carbs. Not only will your waist line thank you, your baby-to-be will too. Chuck the white bread, white rice and pasta in favour of wholegrains, yummy fruit, veg and protein.

Try exercising three times a week to keep your body fit and healthy – a gentle walk is great, as is swimming, a yoga or pilates class.

Male fertility diet

It takes two to tango, so he doesn’t get off that easily. When it comes to male fertility a bit of healthy eating can make a big difference. Go for unprocessed foods rich in nutrients, such as fruit, vegetables, nuts, seeds, whole grains and legumes and try to convince him to avoid any junk food binges. There are some foods thought to be “sperm friendly” including:

  • Rye
  • Oysters
  • Green leafy vegetables
  • Avocado
  • Asparagus
  • Garlic
  • Chilli
  • Walnuts
  • Citrus fruits

Supplements that include selenium, zinc and B-group vitamins are also understood to be helpful. Talk to your partner about quitting smoking and recreational drugs, drinking less alcohol and caffeine and avoiding trans-fats.

Get more fertility information

Around one in six Australian couples are described as infertile. While diet won’t cure medical infertility, it could help if you’re having a tough time getting pregnant. Check out our pages on male fertility and female fertility, as well as the chances of getting pregnant for more information.

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