My Top 5 Foods for Fertility

  My Top 5 Foods For Fertility

My Top 5 Foods for Fertility

“What’s your top foods for fertility, Kathy?”

Ooh if I had a Pound/Euro/Dollar for every time I’ve been asked that I’d have a massive pile of coins by now!

Of course, I really think that eating a variety of nutrient-dense foods is the key to a fertility-friendly diet   I do have some fave foods that are tasty and provide many of the goodness we need to make and carry a healthy baby.


So, here are my top 5 foods for fertility.  They may not be everyone’s choice, but they are mine.  BUT they’re in no particular order here …


#1 Nuts and Seeds

My personal addiction is almonds, but I’m talking almonds, walnuts, pecans, hazelnuts, cashews. And their nut “butters”.  And even the oils for drizzling.

F-A-B-U-L-O-U-S sources of good fats which we need for a healthy body and mind generally.  AND as part of our stash of foods for fertility.

Almonds are a good source of zinc and the all-important FOLATE (folic acid) too which women and men need for baby-making.

Nuts also have Vitamin E which is helpful for women’s fertility and for sperm function in guys.

And what about those seeds? Also top foods for fertility. Pumpkin, sunflower, sesame. flax.

Great for fab fats and Vitamin E.  Sunflower seeds have lots of magnesium.  And that’s important for female fertility and in pregnancy.

Of course, nuts and seeds are veggie and vegan friendly too.


 #2 Beans, Peas and Lentils a.k.a Legumes

The humble legume is not so humble.

They are a great source of folate or folic acid. It’s best known for it’s role in preventing spina bifida but we now know it’s really key for fertility.

Get yours from legumes and also leafy greens, nuts and wholegrains.  AND women should supplement when trying to fall pregnant.

Beans, peas and lentils are also protein packed. And eating good quality protein with each meal and snack balances blood, sugar, energy, mood and hormones. Gotta be good, right?

And once again, suitable for vegetarians and vegans. Love those lentils!


#3 Leafy Greens

I know I always say healthy eating is not all about the kale and it ISN’T!

BUT green leafy veggies are packed with goodness. Real fab foods for fertility.

They have folate and Vitamin B6.  Vitamin B6 is needed for women’s hormones production and balance and for a healthy pregnancy.

Your Mum was right, you should eat you greens!

Remember my guidance on choosing organic veggies and fruits? Read more here.


#4  Oily Fish

As well as containing protein, oily fish – salmon, mackerel, sardines – are an excellent source of good fats.

I buy my salmon organic or wild, if I can.

Oily fish also has good levels of Vitamin B6, Vitamin B12, Vitamin E, zinc. Real powerhouses!

Eat yours for breakfast as well as lunch or dinner.


#5 Strawberries (and Other Fruits)

I usually suggest eating 7 portions of fruits and veggies daily, at least where 1-2 portions are fruits.

Strawberries are a good choice, as they are less sugary AND have Vitamin C.  Vitamin C is great for sperm health and some studies show it plays  role in ovulation.  Who knew?

Other Vitamin C foods for fertility are blueberries, kiwi fruit, mangoes, citrus fruits, red peppers, watercress, parsley and Brussels Sprouts.


Can I be sneaky and make a plea for adding a SIXTH recommendation?

Drink plenty of filtered or bottled (glass bottles only) water to flush out terrible toxins and keep you hydrated.


That’s my top 5 foods for fertility? What say you?

If you liked this blog, you’ll LURVE my FREE online programme called 7 Steps To Boost Fertility. 

It covers ALL the basics you need to know to boost your natural fertility.

It’s for you whether you’ve pee’ed on a gazillion sticks already or you’re just starting to get your head around getting baby fit.  Or if you’re choosing IVF.

It’s super easy to access from a link I’ll e mail to you.  No-one can see you signed up or see you in the online classroom. Its simple to use.  Watch at home or listen on your headphones – totes discreet.



What is a Fertility Friendly Diet?

What is a Fertility Friendly Diet?


Fertility Friendly Diet – Not Just for Baby-Making.

I could write a book on preparing to try for a baby and eating for fertility and hormone health (one day!).  And when I’m talking about a fertility friendly diet, don’t switch off if you’re NOT baby-making at the moment – oh no.

Eating for fertility is important if you’re planning a baby right now or in the future. And whether you’re struggling to fall pregnant or not.

Heck, even if you think you might never want children, eating this way will help protect your hormonal and general health.

This is about protecting fertility and health as well as boosting it.  And I’m here to show you the basics. And that the basics don’t suck.

So What IS a Fertility Friendly Diet?

Making a baby needs a strong sperm, the release of a healthy egg, the right timing of sex and a healthy Mum to carry that baby.

The food we eat affects every single cell in our bodies, every body system and every body process. No surprise then that food is important for fertility, conceiving and pregnancy.  AND the health of children born. Food is fuel and food is medicine.

A fertility friendly diet is one that boosts overall health to improve fertility.  It’s basic good nutrition. Basically good for ALL of us,  including any potential baby-makers.

As I said I could write a book…but that would make for a l-o-n-g and overwhelming blog post.

And generally I like to show you the baby steps first (no pun intended). Then women and couples can take away some small changes they can make right here, right now to make a big difference over time.

On the subject of time, don’t think that eating 5 a day (it’s SEVEN a day, at least, by the way) from Monday means you should get down to business by Friday.  It takes a while for changes to make a difference, so please make changes for at least 4 months before trying to get pregnant. Those 4 months are the foundation of your baby’s health.

So here are the very basics to get you started…

The Basics of a Fertility Friendly Diet

1. Balance your blood sugar by eating regularly and having good quality protein with every meal and snack.  Protein sources include nuts, seeds, legumes, eggs, fish, poultry, meat, dairy. For other fertility-protecting reasons, go easy on red meat and dairy.

2. Choose organic food as far as possible – certainly for any meat or poultry, dairy and the “dirty dozen” veggies and fruits. See the EWG’s list of the Dirty Dozen, pesticide residue covered veggies and fruits.

3. Eat a variety and plenty of vegetables and fruits – much more veggies than fruits and include leafy greens. Have at least seven portions of veggies and fruits daily.   Yes, SEVEN.

4. Eat good fats – nuts, seeds, avocados, oily fish. Reduce saturated fats from meats and trans fats from processed foods.

5. Choose unrefined carbs for fibre and nutrition – brown rice, quinoa, chia seed, oats, rye, spelt, buckwheat, legumes and if you have wheat eat sparingly and have wholegrain. You need LOTS of fibre for digestive and hormonal health.

6. Avoid – or vastly reduce – caffeine, alcohol, sugar and artificial sweeteners, processed and refined foods.

And this applies to men as well as women. Guys, it take two to tango.

Does a Fertility Friendly Diet Suck?

And if you read that and still think it’s all about the kale, it’s not.  Well, kale is good for you no doubt, but you don’t need to turn into a kale quaffing food bore when you’re following a fertility friendly diet.

You don’t necessarily have to give up all the things you like …unless you ONLY like the items in point 6. of my list, that is.  There are plenty of really healthy and delicious things you can eat. And I do believe that the very occasional indulgence can make for a happier life, if going cold-turkey is just too stressful.

Anyway, you might discover new foods and recipes that you love. Variety is the spice of life. (I’m pun-tastic today)

There are so many recipes sources online and shelves full of books on healthy eating. I even share my own kitchen creations with you regularly for inspiration. *whispers – some are “fakeaways * i.e. I find healthier alternatives to takeaway food and “junk” food for those who enjoy chicken nuggets or kebabs.

Maybe you’ll be inspired to get into the kitchen and cook up a superfood storm?

Fertility Friendly diet anyone? Or EVERYONE?

If you liked this blog, you’ll LURVE my FREE online programme called 7 Steps To Boost Fertility. 

It covers ALL the basics you need to know to get baby-fit and boost fertility.

It’s for you whether you’ve pee’ed on a gazillion sticks already or you’re just starting to get your head around getting baby fit.  And suitable if you’re trying naturally or IVF.

It’s super easy to access and use.  And it’s totally private. No-one knows you signed up and watch/listen discreetly at home or on headphones.