The Best Foods to Eat When You're Trying to Get Pregnant

Learn how to boost your odds of conception by incorporating these nutrient dense fertility foods.

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Tips for Trying to Conceive

If you are trying to get pregnant in the next three to six months, then planning for pregnancy is one of the best steps you can take to boost your fertility and increase your odds of conception. While there are foods that may help boost your fertility, keep in mind there is no one specific magical food that will get you pregnant. For example, a Mediterranean diet is one eating pattern that has been shown to boost odds for conception, but it may not work for everyone. You'll also want to add a prenatal vitamin to your daily regimen, and stop using hormonal birth control, if you're on one. Hormonal birth control can contribute to nutrient deficiencies, particularly B vitamins such as folate, so taking the time to rebuild those nutrient reserves is key when planning for a healthy pregnancy.

Finally, remember that "it takes two to tango," so preconception and nutrition counseling is important for both partners. This is a period to evaluate not only your nutrition, but your overall lifestyle including sleep, movement, bloodwork, stress, and smoke and alcohol consumption as these can significantly impact your odds of conception and a healthy pregnancy and baby.


Eggs are an excellent source of choline, a nutrient that is important for fetal neural tube and brain development. Eating two eggs provides 200 mg of choline, which is 50% of your daily’s choline needs. Pasture raised eggs can also be a source of vitamin D and omega 3 fats.


Salmon is a great source of omega 3 fatty acids, specifically EPA and DHA, which are important for baby brain, eye and neural tube development. Consuming salmon and other low mercury fatty fish two to three times per week (up to 12 ounces) helps meet your nutrient requirements. If this is a challenge then consider a fish oil supplement, or for a vegan option you can supplement with microalgae oil.

Fermented Foods

These foods are rich in probiotics which are the good bacteria that live in the intestinal tract and are a part of your microbiome that you pass on to your baby. Sources of probiotics include yogurt containing live active cultures, kefir, sauerkraut, kimchi, pickles, and sourdough bread.

Leafy Greens

Green leafy vegetables, such as kale, spinach and swiss chard, are high in antioxidants, as well as a plethora of nutrients such as vitamin A, C, K, folate and fiber. Enjoy in salads, sauté with some olive oil and spices for a side dish, or throw into your favorite smoothie.

Extra-Virgin Olive Oil

A hallmark of the Mediterranean diet, extra virgin olive oil is rich in vitamin E and monounsaturated fats, which are anti-inflammatory fats key for a fertility diet. You can use olive oil for low to medium heat cooking, or otherwise drizzle on salads, dips, vinaigrettes and marinades.


Walnuts are higher in plant-based omega 3 fats than any other nut. They are also a great source of protein and key nutrients like vitamin E, selenium and folate. Sprinkle walnuts on your oatmeal, yogurt bowl, or salad for a fertility boost.

Bone Broth

Bone broth is rich in the protein collagen, which is the most abundant protein in the body and contains the amino acid glycine, an important nutrient for fetal development. It also contains gelatin, calcium, magnesium, potassium, iron, and zinc. To make homemade bone broth, simply simmer some meat, bones, skin, connective tissue, vegetables and spices on low heat for a few hours, then strain and enjoy as a drink or soup. You can add bone broth to other recipes and easily freeze leftovers.


Chickpeas (also known as garbanzo beans) are rich folate, B vitamins, fiber and protein. One cup of cooked chickpeas provides up to 14 grams of protein so it’s a great way to boost your plant-based protein in your diet. Add chickpeas to salads, make into hummus, or enjoy roasted for a delicious snack.

Greek Yogurt

Greek yogurt is a great source of protein, calcium, vitamin A and vitamin D. Calcium and vitamin D are essential for normal fetal bone development. Protein provides the building blocks for fetal development and is important for balancing blood sugars. Enjoy Greek yogurt with some berries for a quick breakfast or snack, or incorporate into marinades, dips, and salad dressings.


Blueberries are rich in antioxidants, specifically anthocyanins, which provide its rich blue-purple color. They are also a great source of vitamin C, potassium, folate, and fiber. Add to smoothies, pancakes, or enjoy as is for a quick and easy snack!

Rahaf Al Bochi, RDN, LD is a Registered Dietitian Nutritionist and founder of Olive Tree Nutrition LLC. She is a media expert and has appeared in numerous national media outlets. She specializes in fertility, prenatal nutrition, and the Mediterranean Diet.

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