Can diet help you get pregnant?
Food alone cannot guarantee pregnancy, but research links some eating habits to better ovulation: more plant protein and whole grains, fewer trans fats and refined carbs, enough iron and folate, and a healthy weight. Getting ready 3 months before you try also builds up folate, which protects your baby in the very first weeks — often before you know you are pregnant.
Best foods when trying to conceive
- Folate: spinach, methi, chana, rajma, oranges — plus a 400 mcg folic acid supplement daily
- Iron: dal, green leafy vegetables, dates, eggs, lean meat, with vitamin C
- Plant protein: lentils, beans, tofu, nuts
- Whole grains: oats, millets, brown rice, whole-wheat roti
- Healthy fats: walnuts, flaxseed, olive oil, low-mercury fish
Fertility diet with PCOS
PCOS is one of the most common causes of irregular ovulation. If you are overweight, losing just 5–10% of your body weight can bring back regular cycles. Choose “Yes” for PCOS in the generator: it adds a gentle calorie deficit when your BMI is 25 or more and swaps white rice and refined foods for low-GI whole grains.
What to avoid when trying to conceive
- Alcohol and smoking (for both partners)
- More than 200 mg caffeine a day
- Trans fats, fried snacks and sugary drinks
- High-mercury fish
Your partner’s diet matters too: zinc, folate and antioxidants from nuts, seeds, fruit and vegetables support sperm health.
Frequently asked questions
When should I start a fertility diet?
Ideally 3 months before you start trying, which is also when to begin taking 400 mcg of folic acid every day.
What foods increase fertility in women?
No single food boosts fertility, but diets rich in plant protein, whole grains, leafy greens, beans, nuts and healthy fats are linked to better ovulation.
Does weight affect fertility?
Yes. Being underweight or overweight can disrupt ovulation. A BMI between 18.5 and 24.9 gives the best chance; with PCOS, even small weight loss helps.
How long should we try before seeing a doctor?
See a doctor after 12 months of trying if you are under 35, after 6 months if you are 35 or older, or sooner if your periods are irregular.
Sources: CDC: Folic acid · Diet and ovulatory infertility (Obstet Gynecol) · 2023 international PCOS guideline (JCEM)
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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