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There’s no doubt that every couple dreams of having a baby who brings joy and happiness into their lives. And since you’re reading this article, you’re probably planning to get pregnant, that’s wonderful! You’re in the right place. At Total Bump, we’re happy to provide all the information and tips you need to help ensure a healthy pregnancy and baby.
Dear mama-to-be, before thinking about pregnancy, it’s essential to think about your own health — because a healthy mom means a healthy baby.
Most couples (about 90%) can conceive within one month to a year of trying, as long as they’re having regular, unprotected sex. In addition, following a healthy diet — while not a magical solution — can support reproductive health. Maintaining a healthy weight and eating nutrient-rich foods full of antioxidants can improve the quality of eggs and sperm, boosting your chances of conception. And remember, this applies to both partners. A healthy lifestyle should be something you embrace together, especially since nearly half of all infertility issues are related to male factors. For more tips and resources on fertility and pregnancy, visit the American Pregnancy Association.
Why Diet Matters When Trying to Conceive
Your diet has a powerful impact on fertility. Eating nutrient-rich foods can help balance your hormones, support healthy egg development, and get your body ready for a successful pregnancy. A balanced diet also helps maintain a healthy weight—something that can directly affect ovulation.
And it’s not just about women — men’s diets matter too. What men eat matters just as much—nutrition plays a key role in sperm quality and fertility.
Nutrient-rich foods can improve sperm count, motility, and overall quality, increasing the chances of a successful conception. A balanced diet helps reduce oxidative stress, supports hormone production, and contributes to better reproductive health. So, when trying to conceive, it’s essential that both partners fuel their bodies with the right nutrients. For additional tips on fast-tracking your pregnancy, check out our article on 10 Efficient Strategies for Conception.
15 Best Foods to Help You Get Pregnant
Leafy Greens (Spinach, Kale, Swiss Chard)
These nutrient-dense greens are loaded with folate, calcium, iron, and fiber. Folate plays a key role in ovulation and early fetal development, while iron helps prevent anemia—a common concern during pregnancy. Add them to smoothies, salads, or omelets for an easy fertility boost.
Berries (Blueberries, Raspberries, Strawberries)
Berries are bursting with antioxidants like vitamin C and polyphenols, which fight free radicals, reduce inflammation, and support egg and sperm health. They also contain fiber and natural sweetness without spiking blood sugar.
Whole Grains (Quinoa, Brown Rice, Oats)
Whole grains provide complex carbohydrates, B vitamins, and fiber to help regulate insulin and hormone levels. This balance is especially important for women with PCOS or irregular cycles. Plus, they keep you full and energized.
Avocados
Avocados are packed with healthy fats that help support hormone production and keep ovulation on track, making them a great choice when you’re trying to conceive. They also deliver folate, potassium, and vitamin K. Add avocado to toast, salads, or even smoothies for a fertility-friendly fat source.
Eggs
Eggs are one of the best sources of choline, a nutrient that supports fetal brain and spinal cord development. They also offer high-quality protein, iron, and healthy fats, making them a perfect breakfast or snack option.
Fatty Fish (Salmon, Sardines)
Fatty fish are rich in omega-3s, which can help lower inflammation, balance hormones, and keep your menstrual cycle on track—important factors when trying to conceive. Choose wild-caught, low-mercury options like salmon or sardines, and aim for 2 servings per week.
Nuts & Seeds (Almonds, Walnuts, Flaxseed)
Nuts and seeds are some of the best foods to include when you’re trying to conceive. They’re full of plant-based protein, omega-3s, zinc, selenium, and vitamin E, all of which play a role in supporting hormone health, ovulation, and sperm quality. Try adding them to your smoothies or sprinkle a handful over yogurt for a simple, nutritious boost.
Greek Yogurt
A probiotic-rich dairy product, Greek yogurt supports gut health, which is closely tied to hormone regulation. It also contains calcium, protein, and vitamin B12—important for both mom’s health and baby’s early development.
Sweet Potatoes
These are rich in complex carbs and beta-carotene, which the body converts into vitamin A—a vital nutrient for hormone production and embryo development. The fiber content also supports digestion and stable blood sugar levels.
Lentils & Beans
Lentils and beans are loaded with plant-based protein, iron, fiber, and folate—nutrients that support hormone balance, boost energy, and help prepare your body for a healthy pregnancy, fiber, and folate. They help boost fertility by supporting ovulation and maintaining a healthy uterine lining. Try them in soups, stews, or grain bowls.
Sunflower Seeds
Packed with vitamin E, zinc, folate, and selenium, sunflower seeds can support both female and male fertility. Vitamin E is known to improve endometrial lining, while zinc is essential for sperm health and hormone function.
Pumpkin Seeds
These tiny seeds are nutritional powerhouses, rich in zinc, magnesium, iron, and healthy fats. Zinc, in particular, plays a major role in sperm quality, egg maturation, and menstrual cycle regulation.
Dark Chocolate (In Moderation)
Dark chocolate is rich in antioxidants like flavonoids and magnesium, which may help lower stress levels—a key factor since chronic stress can throw off ovulation and make it harder to conceive. Go for small portions of good-quality dark chocolate with at least 70% cacao to get the most benefits without overdoing it.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that supports male fertility by improving sperm quality and count. They’re also rich in vitamin C and potassium, which support immune health and circulation—benefits that are important for both men and women when trying to conceive.
Water
Hydration is essential when you’re trying to conceive. Water helps regulate body temperature, supports cervical mucus production (key for sperm mobility), and aids nutrient delivery to your reproductive organs. Aim for at least 8–10 cups per day.
What Nutrients Support Fertility?
If you’re trying to conceive, getting the right nutrients can make a big difference. Here are 9 key vitamins and minerals that support fertility and help prepare your body for a healthy pregnancy:
- Folic Acid (Folate)
Folic acid is one of the key nutrients every woman should focus on when trying to conceive, as it supports early fetal development and helps prevent birth defects. Taking at least 0.4 mg daily for 3 months before pregnancy can help prevent neural tube defects and reduce the risk of anemia, while also supporting egg quality and early fetal development. - Vitamin C
A powerful antioxidant that helps protect cells from oxidative stress, supports immune health, and aids in tissue repair. Vitamin C also helps with iron absorption—another crucial nutrient for pregnancy. - Zinc
Zinc helps keep hormones in balance and supports the development of healthy eggs. It also boosts the immune system and plays an important role in fertility for both men and women. - Vitamin B6
Known for reducing morning sickness and nausea in early pregnancy, vitamin B6 also supports hormone balance and nervous system health, making it a valuable pre-pregnancy nutrient. - Iron
Essential for preventing anemia and supporting healthy blood production. Iron ensures proper oxygen delivery to reproductive organs and helps maintain energy levels during pregnancy. - Vitamin B12
B12 supports the development of the baby’s brain and nervous system and also contributes to reproductive organ health and energy metabolism in both partners. - Vitamin B3 (Niacin)
Helps improve blood circulation throughout the body, including the reproductive organs, supporting healthy function and improving the chances of conception. - Omega-3 Fatty Acids
Found in fatty fish and seeds, omega-3s help reduce inflammation, balance reproductive hormones, and support fetal brain and eye development. They’re vital for both fertility and a healthy pregnancy. - Antioxidants (Including Vitamins C & E, Selenium)
Antioxidants protect both eggs and sperm from oxidative stress, improving overall reproductive health. They also support a healthy uterine environment and enhance cellular repair.
Foods to Avoid When Trying to Conceive
While focusing on fertility-friendly foods is essential, knowing what to avoid is just as important. Certain foods and drinks can disrupt your hormones, impact egg and sperm quality, or make it harder for your body to support conception. Here are a few things you may want to cut back on or skip altogether:
- Trans Fats and Fried Foods
These unhealthy fats, found in many processed snacks, fast food, and baked goods, can increase inflammation and interfere with insulin sensitivity—both of which can negatively affect ovulation. Swapping them out for healthy fats like avocado, nuts, or olive oil can make a big difference. - Excess Sugar and Refined Carbs
Eating too much sugar or processed carbs like white bread, pastries, and sweet drinks can throw off your blood sugar and hormone levels. Over time, this may disrupt ovulation and even raise the risk of fertility issues such as PCOS. - Alcohol and Excessive Caffeine
While an occasional cup of coffee or a glass of wine might be fine for some, too much caffeine or alcohol can disrupt hormone levels and reduce fertility in both men and women. If you’re trying to conceive, it’s a good idea to limit caffeine to under 200 mg a day (about one 12-oz coffee), and consider avoiding alcohol altogether to give your body the best chance. - Unpasteurized or Undercooked Foods
Foods like soft cheeses, raw sushi, deli meats, or undercooked eggs may carry bacteria like listeria or salmonella. These can increase the risk of infection, which may interfere with early pregnancy or even conception.
Making mindful food choices is a simple but powerful way to support your fertility journey. And don’t worry—it’s not about being perfect. Just aiming for balance and nourishing your body with the right foods can go a long way.
Meal Planning Tips for Women Trying to Conceive
Planning your meals with fertility in mind doesn’t have to be complicated—it’s really about nourishing your body with the right balance of nutrients. Here are some simple and effective tips to help you eat in a way that supports hormone health, energy, and reproductive function:
- Choose Whole, Unprocessed Foods Whenever Possible
Think fresh fruits and veggies, whole grains, lean proteins, and healthy fats. The fewer ingredients on the label, the better. Whole foods are packed with vitamins, minerals, and antioxidants your body needs to prepare for a healthy pregnancy. - Eat the Rainbow
Try to include a variety of colorful foods on your plate. Different colors usually mean different nutrients—like beta-carotene in sweet potatoes, folate in leafy greens, and antioxidants in berries. It’s a delicious (and easy) way to make sure you’re getting a wide range of fertility-supporting nutrients. - Build Balanced Meals
Each meal should have a good mix of lean protein (like eggs, beans, chicken, or Greek yogurt), complex carbs (like quinoa, oats, or sweet potatoes), and healthy fats (such as avocado, nuts, or olive oil). This trio helps keep your blood sugar stable, which is key for hormone balance and ovulation. - Don’t Skip Meals
Eating consistently throughout the day helps support steady energy levels and hormone function. Skipping meals or going too long without eating can cause blood sugar dips, which may throw off your hormonal rhythm and affect fertility.
Meal prepping a few things ahead of time—like chopped veggies, cooked grains, or snack packs of nuts—can make it easier to stay on track during a busy week. Small, thoughtful choices each day can have a big impact over time.
TotalBump Tip: Small Changes, Big Impact
There’s no need to change everything at once. Start with small, simple changes like switching to whole grains instead of white bread or tossing some fresh berries into your breakfast. These little steps can make a big difference on your fertility journey. If you’re curious about what to look out for once you’re pregnant, check out our guide on Early Pregnancy Symptoms and Signs.
Eating well when trying to get pregnant isn’t about being perfect. It’s about fueling your body with love, balance, and the nutrients it needs to welcome new life. Share this list with someone on their TTC journey or save it for your next grocery run. Total Bump is here to support you every step of the way.
Your Top Fertility Questions, Answered
Can certain foods increase the chances of pregnancy?
Yes, foods rich in folate, antioxidants, omega-3s, and plant-based proteins can support fertility and help create a healthier environment for conception.
What should I avoid eating when trying to get pregnant?
Avoid excess sugar, trans fats, alcohol, and highly processed foods that can interfere with hormone balance and reproductive health.
Do men benefit from fertility-boosting foods too?
Absolutely! Many of these foods support sperm quality, motility, and overall reproductive health, making them beneficial for men as well.
How long should I eat fertility-boosting foods before trying to conceive?
It’s recommended to start eating a fertility-friendly diet at least three months before trying to conceive. This gives your body time to prepare for a healthy pregnancy.
Can stress impact fertility, and how can I manage it?
Yes, stress can affect hormone levels and ovulation. Incorporating stress-reducing practices, such as regular exercise, meditation, or even enjoying dark chocolate, can help maintain hormonal balance.
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