Diet and Food Guidance for Infertility

No single food guarantees pregnancy, but a healthy, balanced diet supports hormone balance, egg and sperm health and a healthy weight.

For both partners

• Eat plenty of vegetables, fruit, whole grains, pulses, nuts and seeds.
• Include healthy fats from nuts, seeds, fish and vegetable oils.
• Choose protein from dal, eggs, fish, curd or lean meat.
• Limit refined sugar, highly processed foods and deep-fried snacks.
• Keep a healthy weight, since both extremes can affect fertility.

For women

• Folic acid (usually 400 micrograms a day) before and in early pregnancy, as advised
• Iron, vitamin B12, vitamin D and iodine from food, and supplements only if your doctor advises
• Limit caffeine, usually to around 200 mg a day, which is about 1 to 2 cups of coffee
• Avoid alcohol while trying to conceive

For men

• Foods with zinc, selenium and antioxidants, such as nuts, seeds, eggs and leafy greens
• Limit alcohol and avoid smoking

Be careful with

• High-dose vitamins and herbal fertility supplements, which can be harmful or interact with medicines
• Fish high in mercury during pregnancy planning

If you have PCOS or diabetes

A dietitian can plan meals to steady blood sugar, which may help ovulation.

Ayurvedic dietary view

Fresh, warm, nourishing and balanced food, with regular meals, is traditionally advised. This is a traditional approach with limited trial evidence.

Key point

A balanced diet supports fertility. Do not rely on a single "fertility food."

Before your appointment

Come as a couple if you can. Note how long you have been trying, cycle length and regularity, past pregnancies, surgeries, infections and medicines. Bring past reports and, if available, a semen analysis. List supplements and herbs you take, along with smoking, alcohol and exercise habits. Ask about tests, treatment options, costs, success rates and the warning signs that mean you should call 112 or 102.