Do you have conception issues? If yes, it is sure you will see a fertility expert to get the required help. And the expert will recommend the most suitable treatment and a diet to improve fertility after going through the reports of the advised tests. Making a few changes in your lifestyle and a focus on a healthy diet will help you. Here are some foods that can help you to improve your fertility:

Anti-inflammatory foods

Antioxidants such as folate and zinc are helpful in increasing fertility in males and females. Having foods rich in antioxidants can help you minimise free radicals and egg as well as sperm harm. 

Low carb intake if you have PCOS 

Your doctor may recommend you to follow a lower carb eating plan if you have polycystic ovarian syndrome. As per a study published in the International Journal of Endocrinology, managing carb intake is highly beneficial for females with PCOS. With a lower carb intake, you can 

  • Lower insulin levels
  • Maintain a healthy body weight
  • Accelerate fat loss
  • Regulate your menstrual cycles

More fibre rich foods 

Enough fibre intake facilitates your body to keep your blood sugar balanced and regulate your hormone levels. According to a 2009 article published in the National Library of Medicine, soluble fibre consumption helps in lowering progesterone and oestrogen hormones. You should eat the following fibre rich foods to boost your fertility:

  • Avocados 
  • Oats 
  • Sweet potatoes 
  • Fruits 
  • Whole grains 
  • Beans 

High fat dairy products 

Too much consumption of low fat dairy products like milk and cheese might accelerate your infertility risk. On the other hand, high fat dairy products can help you increase your fertility. As per a study published in the Oxford Academic, women who consume more than one serving of high fat dairy products have around 27% low chances of infertility.  

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Garlic has selenium as an antioxidant. Due to the presence of selenium, consuming garlic can facilitate you in your fertility enhancement journey. It regulates oestrogen hormone levels in your body. And hence, it increases your conception chances. 


Caffeine consumption and fertility have no conclusive association. According to a 1997 study of the National Library of Medicine, consuming more than 500 milligrams of caffeine a day may delay conception. However, other studies do not find any link between caffeine intake and fertility. For better conception chances, you should limit your caffeine intake and keep it lower than 200 milligrams a day.     

No trans fats 

Trans fats are not healthy for your fertility. You must avoid it when you are trying to conceive. It is as consuming trans fats can leave negative effects on your insulin sensitivity. To boost your fertility, you should avoid consuming foods rich in trans fats. The foods you should avoid are as follows:

  • Fried foods 
  • Vegetable oils 
  • Baked food items 
  • Processed food products 

Alternative protein sources 

Your fertility gets affected if you consume animal based proteins like meat, eggs, and fish. To boost your fertility, you should focus on alternative protein sources like beans, seeds, and nuts. According to a study, your ovulatory infertility goes down to 50% by consuming plant-based proteins instead of animal-based proteins.  

Sunflower seeds 

If you have pregnancy delays due to male factor infertility, request your male partner to eat sunflower seeds. Consuming sunflower seeds improves sperm count and motility in males. Your male partner can consume it by sprinkling it on salads. Further, he can opt for sunflower seed butter. 


Diet plays a crucial role in maintaining general as well as reproductive health. As a couple, you should eat a highly balanced and healthy diet each time. Such a diet includes whole grains, seeds, beans, plant-based proteins, unsaturated fats, etc. Your doctor can help you have a fertility-boosting diet plan.

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