I’m super passionate about eating for fertility because it allows us to be proactive and create a beautiful foundation of wellness for pregnancy and, ultimately, for our babies. We set the stage for our children’s health prior to conception. In addition, eating for fertility sets us up to feel better during pregnancy and postpartum.
If you are struggling with infertility, you can improve sperm and egg quality while simultaneously reducing inflammation, all through your nutritional choices—it’s magic.
In my approach, I like to focus on what we can have in abundance (which, naturally, leaves less room for things we shouldn’t be having in abundance!).
Most important when eating for fertility is eating real, whole, nutrient-dense foods in their most unadulterated state. For egg and sperm quality, I recommend focusing on high-quality protein, healthy fats, complex carbohydrates, and antioxidant-rich vegetables and fruits.
It is also important to consider how often you are eating and if you are slowing down enough to enjoy and digest your food.
Most women I work with are eating too little, too scarcely, and almost always on the go. Slowing down to be present, chew, and enjoy your food is an important part of the digestion process. Eating often enough allows our bodies to feel safe and nourished, which translates to energy for building babies!
Here are some foods I love for fertility:
Oysters, grass-fed beef liver, avocado, sweet potato, coconut milk, bone broth, traditionally fermented organic sourdough (with lots of raw, grass-fed butter—or ghee if you don’t tolerate dairy), wild-caught salmon, broccoli rabe, plantains, sardines, blueberries, bee pollen, Celtic sea salt, duck fat, olive oil, sauerkraut, pastured eggs, beets, and fish roe.
Starting the day with a protein-rich breakfast is one of the best ways to support our hormones and, therefore, our fertility.
Here’s an actionable example of a day eating for fertility:
Upon waking: Warm water with fresh lemon juice or apple cider vinegar and a scoop of high-quality collagen
Breakfast: Ham and Cheese Omelet with Sautéed Spinach and Berries
Midmorning snack: Avocado and Coconut Milk Smoothie
Lunch: Salmon Salad-Stuffed Sweet Potato
Midafternoon snack: Organic Apple with Sprouted Almond Butter
Dinner: Lamb Chops with Roasted Root Vegetables and Brussels Sprouts
Evening snack: Liver Pate with Cucumbers and Sauerkraut
*If you’re vegetarian, do not fret, but don’t discount supplementation. Think protein, iron, zinc, B12, and calcium.
Try a more protein-rich grain for breakfast, like quinoa breakfast porridge.
For lunch, a tofu stir-fry with sea vegetables will add small amounts of B12 (but a supplement is also a great idea to make sure you’re getting enough).
For dinner, a veggie-forward lentil stew for zinc, protein, and iron, with plenty of dark greens like kale for calcium.