Fertility boosting food for women.
Why Food Matters for Fertility (And What Most Get Wrong)
If you’ve been trying to conceive, chances are you’ve been bombarded with advice about what to cut out—gluten, dairy, sugar, nightshades… the list goes on. But what if the secret to supporting fertility isn’t in what you remove, but what you add in?
At Liv Nourished, we take a different approach—one that focuses on nutrient-seeking, not deprivation. Because your body isn’t just looking for the absence of “bad” foods—it’s craving the right foods to fuel hormones, ovulation, and overall reproductive health.
Why Undereating (Not Overeating) Can Be the Bigger Problem
One of the biggest fertility misconceptions is that eating “clean” and cutting out entire food groups will automatically improve hormone balance. But here’s the thing: hormones need fuel. Your body requires key nutrients to regulate your cycle, support egg quality, and create the optimal conditions for pregnancy. And often, fertility struggles come not from eating too much—but from not eating enough of the right things.
That’s why I encourage my clients to stop focusing on restriction and instead shift to inclusion. Let’s dive into the foods that can truly make a difference.
Fertility-Boosting Foods: What to Include in Your Diet
Instead of fixating on what to remove, focus on adding in these powerhouse foods that nourish hormones and reproductive health:
1. Healthy Fats – The Building Blocks of Hormones
- Avocados
- Extra virgin olive oil
- Wild-caught salmon
- Nuts and seeds (flax, chia, walnuts)
Healthy fats are non-negotiable for hormone production. Your reproductive system thrives on cholesterol and essential fatty acids that support ovulation and hormone balance.
2. Quality Proteins – Essential for Egg Health & Ovulation
- Pasture-raised eggs
- Grass-fed beef
- Organic poultry
- Lentils & beans
Protein helps stabilize blood sugar, which plays a direct role in ovulation and hormone balance. Plus, amino acids from protein are the building blocks for optimal egg health.
3. Micronutrient Powerhouses – Small But Mighty Fertility Boosters
- Dark leafy greens (spinach, kale, Swiss chard)
- Shellfish (oysters, shrimp)
- Seeds (pumpkin, sesame, sunflower)
These foods are packed with fertility-friendly nutrients like zinc, folate, and magnesium—all critical for reproductive health and implantation.
4. Blood Sugar Stabilizers – Keep Hormones in Check
- Root vegetables (sweet potatoes, beets, carrots)
- Whole grains (quinoa, buckwheat, brown rice)
- Legumes (chickpeas, lentils)
Blood sugar fluctuations can throw off ovulation and hormone balance. Eating fiber-rich, complex carbs helps keep hormones steady and supports a more predictable cycle.
5. Gut-Supporting Foods – Because Digestion Impacts Fertility
- Bone broth
- Fermented foods (sauerkraut, kimchi, kefir, yogurt)
- Prebiotic-rich foods (onions, garlic, asparagus)
Your gut is responsible for absorbing nutrients and eliminating excess hormones—meaning a healthy gut microbiome plays a direct role in fertility.
Real Stories: How Nutrient-Seeking Changed the Game
When Sammy came to me, she had just experienced a failed transfer while trying for baby #2. With her first pregnancy through fertility treatments, she followed a highly restrictive diet—eliminating dairy, gluten, high-histamine foods, alcohol, and sugar. But this time, she wanted a different approach—one that supported her fertility without intense restrictions.
By shifting her focus to nutrient inclusion and prioritizing foods that nourished her fertility instead of fearing what to remove, her cycle became more predictable—and she finally got the positive pregnancy test she’d been hoping for, this time, naturally.
You can read more about Sammy’s experience here on my fertility testimonials page.
Why This is Just Step 1 in The 3-Step Fertility Blueprint
Nourishing your fertility starts with food—but it doesn’t end there.
Step 1: Build a Solid Fertility Foundation is about more than what’s on your plate. It’s also about how you move, think, sleep, and navigate your day-to-day experience.
But here’s the thing—you need all three steps of the blueprint to bring your fertility picture together. That means understanding and working with your cycle, as well as uncovering the root cause barriers holding you back from pregnancy.
Nutrient-seeking is just one part of Step 1.
If you want the full picture of how to support your fertility—no matter where you are on your journey—
Tune into The 3-Step Fertility Blueprint private podcast to learn exactly what steps to take next!
