How to Navigate Fertility-Focused Nutrition and Lifestyle

If you're trying to conceive, you've probably encountered a mountain of conflicting nutrition advice: cut out dairy, or eat full-fat dairy; avoid carbs, or embrace whole grains; go vegan, or prioritize animal protein. The confusion is real, and the stakes feel high.

Here's the truth: there are medically-backed, research-supported nutritional principles that can support fertility—but there isn't one single "fertility diet" that works for everyone. Your path will depend on your health history, your body's specific needs, your values around food, and what feels sustainable for you.

In this article, we'll break down the core evidence-based principles that fertility doctors agree on, then explore three different expert approaches to fertility nutrition so you can find the style that fits your life.

Before we dive into individual approaches, let's establish what the research consistently shows about fertility and nutrition:

Mediterranean-style eating is consistently associated with better fertility outcomes. Multiple studies, including research on IVF success, show that diets rich in vegetables, fruits, whole grains, legumes, fish, and olive oil are linked to higher conception rates and healthier pregnancies.

What you eat affects both egg and sperm quality. Diet impacts ovulation, hormone balance, inflammation levels, and even the chromosomal integrity of eggs and sperm. This matters whether you're trying naturally or using assisted reproduction.

Timing matters: the 90–120 day window. It takes about three to four months for eggs to mature from their resting state to ovulation, and sperm takes about 74 days to develop. That means the nutrition choices you make now influence the eggs and sperm that will be available months from now.

Weight matters, but not in the way you might think. Both very low and very high BMI can affect ovulation and fertility, but any diet that helps you reach a moderate, sustainable weight, if needed, can improve fertility outcomes, regardless of the specific dietary approach.

While different doctors emphasize different foods, research points to a few key nutritional themes:

Now let's see how three different fertility doctors translate this science into practical eating plans.

Dr. Lora Shahine, a reproductive endocrinologist, takes a streamlined approach focused on four evidence-based food categories. Her style is practical, flexible, and grounded in large observational studies.

Her Top 4 Fertility Food Groups:

1. Fruits - Dr. Shahine cites an Australian study of 5,000 women showing that those who ate 3–4 servings of fruit per day had a shorter time to conception. She also points to the Nurses' Health Study, which found that higher fruit intake was associated with lower risk of endometriosis—an inflammatory condition that can affect fertility.

Her advice: Eat fruit daily, but wash it thoroughly to reduce pesticide exposure. Organic can help, but washing is key regardless.

2. Whole Grains - Dr. Shahine highlights studies showing that diets rich in whole grains (versus refined grains) are linked to better male fertility, improved IVF success, and more regular ovulation. The theory: whole grains help balance hormones and lower excess estrogen levels.

3. Whole-Fat Dairy - This one surprises people. The Nurses' Health Study found that women who consumed whole-fat dairy had better fertility outcomes than those who chose low-fat or skim. High-fat dairy was also linked to improved sperm parameters in men. Dr. Shahine's take: dairy in moderation is fine—and if you're choosing it, go for the full-fat version. The vitamin D content may also play a protective role against endometriosis.

4. Antioxidant-Rich Foods - Dr. Shahine emphasizes foods high in antioxidants—like leafy greens, pumpkin, eggplant, peaches, apples, grapes, walnuts, almonds, ginger, garlic, tea, and coffee—because they protect egg and sperm cells from oxidative damage. She notes a 2012 study showing that men who ate a handful of walnuts daily had improved sperm quality.

Who this approach works for:If you want clear, simple categories and you're not dealing with specific conditions like PCOS, insulin resistance, or inflammatory issues, Dr. Shahine's four-group framework is easy to remember and shop for.

Dr. Natalie Crawford, a fertility specialist, takes a more mechanistic approach—she explains why each food matters for hormones, inflammation, and cellular health. Her framework is rooted in functional medicine principles and emphasizes the gut-hormone axis.

Her Top 5 Fertility Foods:

1. Leafy Greens (Folate Powerhouse) - Dr. Crawford emphasizes that folate is critical for cell division, implantation, and fetal neural tube development. She recommends leafy greens daily, and if you don't like salads, hide them in a smoothie. The Nurses' Health Study connection: higher leafy green intake = lower ovulation disorders.

2. Avocados (Healthy Fats + Fiber) - Avocados provide monounsaturated fats, fiber, magnesium, and folate. Dr. Crawford explains that fat and cholesterol are the backbone of sex hormones, you can't make estrogen, progesterone, or testosterone without them. Fiber supports gut health, which in turn affects hormone metabolism and reduces "leaky gut" and inflammation. She references research showing that Mediterranean diets (rich in healthy fats) improve IVF outcomes.

3. Eggs (Choline + Vitamin D) - Eggs are one of the richest sources of choline, essential for fetal brain development. They also contain vitamin D, healthy fats, and protein. Dr. Crawford notes that eating eggs doesn't significantly raise your cholesterol levels—and you need cholesterol for fertility.

4. Berries (Antioxidant Protection) - Blueberries, strawberries, and raspberries are loaded with antioxidants that protect eggs from oxidative stress and inflammation. The fiber also helps manage blood sugar and reduce insulin resistance, which is especially important for women with PCOS. Dr. Crawford emphasizes that fruit sugar is not the enemy—the fiber in whole fruit changes how your body metabolizes it.

5. Nuts and Seeds (Omega-3s + Vitamin E) - Walnuts, almonds, Brazil nuts, chia seeds, and flax seeds provide omega-3 fatty acids, vitamin E, and selenium, all critical for hormone regulation and implantation. 

Studies show these are associated with improved fertility and IVF success. Easy add: sprinkle on yogurt, oatmeal, or salads.

Who this approach works for: If you have PCOS, insulin resistance, or inflammatory conditions like endometriosis, Dr. Crawford's anti-inflammatory, gut-focused framework can be especially helpful. It's also great if you like understanding the mechanism behind recommendations.

Dr. Randy Morris, a board-certified fertility specialist, zooms out to look at overall dietary patterns rather than individual foods. His advice is grounded in large epidemiological studies and emphasizes what to avoid as much as what to embrace.

His Key Evidence-Based Recommendations:

1. Avoid Fast Food and Highly Processed Foods - Dr. Morris cites research showing that women who ate fast food four or more times per week and consumed little or no fruit took a month longer to conceive and had a significantly higher risk of infertility (41% increased risk). The likely culprits: trans fats, refined sugars, and lack of nutrients.

2. Eat Seafood 2+ Times Per Week - A large study (the LIFE study) found that couples who ate seafood at least twice a week conceived faster and had higher pregnancy rates. By cycle 12, 92% of couples with a seafood-rich diet had conceived, compared to 79% of those who rarely ate seafood. The omega-3s in fish likely play a protective role.

3. Eat Fruits and Vegetables Daily - Women with the highest fruit and vegetable intake had significantly lower rates of endometriosis, 22% lower risk, and better fertility outcomes overall.

4. Prioritize Plant Protein Over Animal Protein (Especially if You Have Ovulation Issues) -
The Nurses' Health Study found that women who got most of their protein from plants had better ovulatory function than those who relied heavily on animal protein. Dr. Morris recommends swapping some animal protein for beans, lentils, tofu, and nuts—especially if you have ovulation disorders.

5. Follow a Mediterranean-Style Diet - Dr. Morris emphasizes that the Mediterranean diet, rich in vegetables, fruits, whole grains, legumes, olive oil, and fish—has the most robust evidence. A Greek study found that women who adhered most closely to this pattern had 66% higher pregnancy rates during IVF. Men following this diet also had better sperm count, motility, and morphology.

6. Reduce Refined Carbs if You Have Ovulation Problems - If you have PCOS or irregular cycles, Dr. Morris recommends reducing refined carbohydrates (white bread, pasta, pastries) and focusing on complex carbs that don't spike blood sugar.

7. If You're Overweight - Any Diet That Helps You Lose Weight Can Improve Fertility
Dr. Morris notes that modest weight loss (even 5–10% of body weight) can restore ovulation and improve fertility—regardless of whether you follow keto, low-carb, Mediterranean, or another approach. The key is finding something sustainable.

Who this approach works for: If you prefer big-picture guidance and want to know what dietary patterns are most strongly linked to fertility (not just individual foods), Dr. Morris's framework is ideal. It's also helpful if you're skeptical and want to see the population-level data.

Now that you've seen three different expert lenses, here's how to create a plan that works for you:

Start with the Common Ground

All three doctors agree on:

If you have PCOS or insulin resistance: Dr. Crawford's anti-inflammatory approach could be especially applicable. A focus on fiber, reducing refined carbs, and emphasizing foods that stabilize blood sugar (leafy greens, avocados, berries, nuts, whole grains).

If you have endometriosis: Be sure to take a look at Dr. Shahine's fruit and whole-fat dairy recommendations, plus Dr. Morris's focus on vegetables and seafood, all linked to lower endometriosis risk in several studies.

If you're dealing with male factor infertility: Dr. Morris's emphasis on seafood, Dr. Shahine's whole grains and walnuts, and Dr. Crawford's antioxidant-rich foods could be key (berries, nuts, leafy greens)—all shown to improve sperm parameters.

If you need to lose weight: Dr. Morris's advice applies: choose any evidence-based eating pattern that helps you achieve modest, sustainable weight loss (Mediterranean, low-carb, plant-based, etc.). The weight loss itself often restores ovulation.

If you're overwhelmed and just want to start somewhere: Consider using Dr. Shahine's four food groups as your shopping list: fruits, whole grains, whole-fat dairy (if you tolerate it), and antioxidant-rich foods. Simple, evidence-based, and easy to remember.

If you want maximum evidence and are preparing for IVF: Be sure to consider Dr. Morris's Mediterranean diet pattern as it has the strongest data for IVF success, prioritize vegetables, fruits, whole grains, legumes, olive oil, and fish while reducing processed foods.

All three doctors acknowledge that diet alone may not provide optimal levels of every nutrient. Common evidence-based supplements for fertility include:

Work with your doctor to determine which supplements make sense for your specific situation.

The most important takeaway? You don't have to follow one doctor's approach perfectly. The evidence shows that several different dietary patterns can support fertility, what matters most is:

Whether you gravitate toward Dr. Shahine's straightforward four food groups, Dr. Crawford's anti-inflammatory focus, or Dr. Morris's Mediterranean diet pattern, you're building on the same evidence-based foundation. The "best" fertility diet is the one that nourishes your body, fits your life, and feels sustainable while you're on this journey.

You don't need a perfect diet. You need a nourishing, sustainable approach that works for your body and your life. These three expert frameworks give you the evidence and flexibility to build exactly that.