There is no single food that makes you pregnant, but research suggests the foods that increase fertility in women are part of an overall pattern: more plant protein (dals, beans, soya), whole grains and low-GI carbs, iron-rich greens, healthy fats from nuts and seeds, and less trans fat. Most of this evidence comes from observational studies, so think of food as support for your fertility, not a guarantee.
Below you will find what the science actually says, 20 Indian and global fertility foods for women, what to limit, and a 7-day sample menu you can follow while you try to conceive.
What the research really says about diet and fertility
The best-known study on this topic comes from the Nurses’ Health Study II. Researchers followed 17,544 women with no history of infertility for 8 years as they tried to become pregnant or became pregnant. They scored each woman’s diet on a “fertility diet” pattern that included:
- More monounsaturated fats and fewer trans fats
- More vegetable protein and less animal protein
- More low-glycaemic (slow-release) carbohydrates
- Some high-fat dairy
- Multivitamins and iron from plants and supplements
Women who followed this pattern most closely had a lower risk of ovulatory infertility, which is infertility caused by problems with releasing an egg. A combination of healthy diet, weight control and physical activity was linked to an even lower risk.
Why “observational” matters
This kind of study shows a link, not proof. Women who eat well may also sleep better, smoke less or exercise more, and researchers cannot fully separate these effects. The findings also relate to ovulation problems only. Diet cannot fix blocked tubes, low sperm count, endometriosis or age-related changes in egg numbers. That is why any honest list of fertility foods for women should come with this caution.
One thing that is firmly proven: folic acid. The CDC advises all women who could become pregnant to take 400 mcg of folic acid every day, because it helps prevent serious birth defects of the brain and spine. Start ideally three months before you try, alongside a folate-rich diet.
20 foods that increase fertility in women (and why)
These 20 picks fit the pattern linked with better ovulatory health. Indian options come first, with global swaps. The “why” column reflects the research above and general nutrition, not a promise.
| # | Food | Easy ways to eat it | Why it may help |
|---|---|---|---|
| 1 | Moong and masoor dal | Dal tadka, moong chilla, khichdi | Plant protein, folate, iron |
| 2 | Rajma, chole and lobia | Rajma-rice, chole with roti, bean salads | Plant protein, fibre, iron |
| 3 | Sprouts | Sprouts chaat, sprouts in poha or salad | Plant protein, folate, vitamin C |
| 4 | Soya and tofu | Soya chunk curry, tofu bhurji, stir-fry | Complete plant protein, iron |
| 5 | Millets (ragi, jowar, bajra) | Rotis, ragi dosa, bajra khichdi | Whole grain, fibre, iron (bajra), calcium (ragi) |
| 6 | Oats and daliya | Vegetable daliya, oats upma, porridge | Whole grain, slow-release carbs |
| 7 | Chana dal and besan | Chana dal sabzi, besan chilla, dhokla | Very low GI, plant protein |
| 8 | Whole-wheat roti, brown or hand-pounded rice | Swap part of white rice or maida | Whole grain in place of refined carbs |
| 9 | Spinach, methi and other greens | Palak dal, methi thepla, sarson saag | Folate and plant iron |
| 10 | Amla, guava and citrus fruits | Fresh fruit, amla chutney, lemon on dal | Vitamin C helps absorb plant iron |
| 11 | Sesame (til) and garden cress (halim) | Til chikki, halim laddoo, til chutney | Plant iron, healthy fats |
| 12 | Walnuts and almonds | A small handful as a snack | Healthy unsaturated fats, protein |
| 13 | Flax, pumpkin and sunflower seeds | Sprinkle on curd, roti dough or salads | Healthy fats, fibre, minerals |
| 14 | Groundnut, mustard or olive oil | Everyday cooking in small amounts | Monounsaturated fats instead of trans fats |
| 15 | Peanuts and avocado | Roasted peanuts, peanut chutney, avocado toast | Monounsaturated fats |
| 16 | Full-fat milk and curd | One serving a day: dahi, lassi, milk | High-fat dairy was part of the studied pattern; calcium |
| 17 | Paneer | Paneer bhurji, paneer tikka, in parathas | Protein and calcium for vegetarians |
| 18 | Eggs (well cooked) | Boiled egg, egg bhurji, omelette | Protein, choline, vitamin B12 |
| 19 | Low-mercury fish | Salmon, sardines, rohu, pomfret curry | Protein and omega-3 fats |
| 20 | Colourful vegetables and fruits | Carrot, pumpkin, tomato, beetroot, berries, pomegranate | Antioxidants, fibre, folate |
A few notes. Choose fish lower in mercury: the NHS advises pregnant women to avoid shark, swordfish and marlin and to limit tuna, and it is sensible to follow the same rule while trying. Keep dairy to a normal portion rather than adding lots of extra cream. And there is no need to buy “fertility superfoods” or supplements with big claims.
Want these foods arranged into daily meals? Our free fertility diet plan generator builds a 7-day menu around your food preferences, whether you are vegetarian, eggetarian, Jain or non-vegetarian.
Foods and habits to limit while trying to conceive
What you cut back on matters as much as what you add. In the same research, trans fats were one of the factors linked with a higher risk of ovulatory infertility.
- Trans fats: vanaspati, some margarines, and repeatedly reheated oil used for pakoras, samosas and bakery snacks. Read labels for “partially hydrogenated” oils.
- Refined carbs and sugary drinks: maida bread, biscuits, sweets and cold drinks raise blood sugar quickly. Save them for occasional treats.
- Alcohol: the NHS advises not drinking alcohol if you are trying to get pregnant.
- Caffeine: during pregnancy the limit is 200 mg a day, so it makes sense to get used to that level now. The NHS puts a cup of instant coffee at about 100 mg and a cup of tea at about 75 mg.
- Smoking: it harms both female and male fertility. Ask your doctor for support to quit.
Weight, PCOS and fertility
Both very low and high body weight can upset ovulation. The NHS notes that being overweight also raises the risk of pregnancy problems such as high blood pressure, pre-eclampsia and gestational diabetes. You don’t need to hit a perfect number. A healthy, steady pattern of eating and moving is enough.
If you have polycystic ovary syndrome (PCOS), the 2023 international PCOS guideline says that losing 5–10% of body weight, if you are above a healthy weight, can improve cycles and ovulation. It also says there is no single best diet for PCOS. A sustainable pattern built on whole grains, dals, vegetables and low-GI foods, like the list above, works well. Read our detailed guide on the PCOS diet to get pregnant for more.
If you are underweight, focus on eating enough regular meals with protein and healthy fats instead of dieting. Missed periods from low weight are a signal to see your doctor.
A 7-day diet to get pregnant: sample Indian menu
People often search for a “diet to get pregnant fast”. Honestly, no menu can speed up conception on its own. But the plan below shows what eating the foods that increase fertility in women can look like on a normal week. Adjust portions to your hunger and weight.
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Mon | Moong dal chilla + mint chutney + curd | Jowar roti, palak dal, carrot salad | Guava + a few walnuts | Vegetable brown rice pulao + rajma |
| Tue | Vegetable oats upma + glass of milk | Rice, sambar, beans poriyal, curd | Roasted chana + orange | 2 rotis, paneer bhurji, lauki sabzi |
| Wed | Ragi dosa + coconut chutney | Chole, whole-wheat roti, onion-tomato salad | Sprouts chaat with lemon | Egg curry or tofu curry + bajra roti |
| Thu | Methi thepla + curd | Vegetable daliya khichdi + kadhi | Til chikki + amla | Fish curry or soya curry, rice, greens |
| Fri | Besan chilla with spinach + buttermilk | Masoor dal, brown rice, bhindi sabzi | Pomegranate + pumpkin seeds | 2 rotis, mixed veg, dal tadka |
| Sat | Poha with peanuts and peas + milk | Rajma, rice, cucumber raita | Curd with flaxseed and berries | Paneer tikka, vegetable soup, millet roti |
| Sun | 2 boiled eggs or paneer toast + fruit | Sarson saag, makki or jowar roti, curd | Almonds + banana | Moong dal khichdi with vegetables + salad |
Keep taking your folic acid tablet every day alongside this plan.
Timing, tracking and when to see a doctor
Good food works best alongside good timing. The fertile window is the few days before and on the day of ovulation. Our ovulation calculator estimates these days from your cycle length.
See a doctor together as a couple if you have been trying for 12 months without success and you are under 35, or after 6 months if you are 35 or older. Go sooner if your periods are very irregular or absent, very painful, or if you have a known condition such as PCOS, thyroid disease or endometriosis. Fertility is a two-person issue, so the male partner should be checked too.
If you are still planning, our guides on the preconception diet and foods to boost egg quality cover the months before you start trying.
Make it personal: get a free 7-day fertility-friendly menu for your height, weight and food preferences with our fertility diet plan generator.
Frequently asked questions
Which food is best to get pregnant quickly?
No single food helps you get pregnant quickly. Research points to an overall pattern: plant proteins like dals and beans, whole grains, leafy greens, nuts, seeds and healthy oils, with fewer trans fats and refined carbs. Combine this with folic acid, a healthy weight and well-timed sex in your fertile window.
Can diet alone treat infertility?
No. Diet may support healthy ovulation, but the evidence is observational and does not prove cause and effect. It cannot treat blocked tubes, endometriosis, sperm problems or low egg reserve. If you have been trying for 12 months (under 35) or 6 months (35 and over), see a doctor.
Is full-fat milk good for fertility?
In the Nurses’ Health Study, some high-fat dairy was part of the pattern linked with lower ovulatory infertility. This is an observational finding, not proof. One serving a day of full-fat milk or curd fits a healthy diet, but there is no need to drink large amounts or add extra cream.
Should my husband also change his diet?
Yes, it helps. Male fertility also benefits from a balanced diet, a healthy weight, not smoking and limiting alcohol. The same meals in this guide suit both partners. If you are not pregnant after the usual time, both partners should have fertility checks.
Do I need fertility supplements?
The one supplement recommended for all women trying to conceive is folic acid, 400 mcg a day. Many health services also advise vitamin D. Other “fertility” pills often have weak evidence. Ask your doctor before taking anything else, especially if you have a medical condition.
Sources
- Chavarro JE et al. Diet and lifestyle in the prevention of ovulatory disorder infertility, Obstet Gynecol 2007 (PubMed)
- CDC: About folic acid
- NHS: Trying to get pregnant
- Teede HJ et al. 2023 international evidence-based guideline for PCOS (PubMed)
- NHS: Foods to avoid in pregnancy
This article is for general information and is not a substitute for medical advice. Please talk to your doctor or a registered dietitian about your own health, especially if you are pregnant, breastfeeding or have a medical condition.
Clear, judgement-free explainers on the health questions women actually ask.
Medical disclaimer. This article is for general information and is not a substitute for professional medical advice, diagnosis or treatment. If you have symptoms or concerns, please see a qualified doctor.
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