10 SURPRISING FOODS THAT SUPPORT FERTILITY

If you’re working on improving your fertility, you might feel like you’ve already tried everything or you’re not sure where to start.

Here’s what I want you to know: simple, consistent nutrition habits often create the most powerful results. And sometimes, it starts with unexpected things like adding a few overlooked but supportive foods to your weekly routine.

As a licensed holistic nutritionist I help my clients uncover what’s actually helping or hindering their fertility. Today, I’m sharing 10 foods that often fly under the radar but can play a meaningful role in supporting your fertility.

In this blog post, you’ll learn:

• Why these 10 foods support fertility in a gentle and realistic way

• How to begin incorporating them without overhauling your entire diet

• A sample day of meals to help you visualize how it all fits together

• Encouraging tips to stay consistent without overthinking it

Let’s jump into the list!

If you’re ready to improve your fertility, I’d love to support you inside my one-on-one program. Book a discovery call here!

Dark Leafy Greens

This food may not be the first one that comes to mind when you think about fertility support, but it’s a quiet powerhouse. Rich in folate, iron, and antioxidants, leafy greens can gently support ovulation, egg quality, and early pregnancy health.

Why it helps: 

Dark leafy greens are packed with folate, a B vitamin that plays a key role in healthy cell division, DNA synthesis, and early fetal development — especially important in the first few weeks after conception, often before someone even knows they’re pregnant. They also offer a plant-based source of iron, which supports healthy blood flow and oxygen delivery to reproductive organs — crucial for a well-functioning cycle and healthy uterine lining. Their antioxidants help reduce oxidative stress, protecting egg cells and supporting overall fertility resilience.

How to use it: 

One of the easiest ways to enjoy more leafy greens is by blending them into smoothies, stirring into soups or stews, or sautéing them with garlic and olive oil for a quick side. You can also toss a handful into scrambled eggs, lentil bowls, or wraps. Don’t forget to pair them with a healthy fat like avocado, tahini, or olive oil to enhance nutrient absorption — and make them more satisfying.

They’re easy to sneak into meals, and over time, they can make a real difference in your fertility journey.

Ground Flaxseeds

This often-overlooked food offers a unique set of nutrients that help support hormonal balance and cycle regularity.

Why it helps:

Flaxseeds are one of the most underrated fertility-friendly foods. They’re rich in lignans, which are plant compounds with gentle phytoestrogenic properties. That means they can help balance estrogen levels in the body, either by boosting estrogen when levels are low or binding to excess estrogen when levels are too high. This is incredibly helpful if you're dealing with irregular cycles, PMS, or estrogen dominance, all of which can interfere with ovulation and conception.

Flaxseeds are also a great source of plant-based omega-3s, which help lower inflammation, something many women with hormonal issues like PCOS, endometriosis, or unexplained infertility often struggle with. On top of that, omega-3s support the production of fertile cervical mucus, which is essential for sperm movement and survival.

Adding flaxseeds to your routine is a simple way to support hormone balance, egg quality, cervical mucus, and a more regular, predictable cycle — all key pieces of the fertility puzzle.

How to use it:

My favorite way to add flaxseeds daily is by blending them into smoothies, but you can also sprinkle them on oatmeal or salads, or incorporate them into baked goods and homemade energy bites.

Avocados

This nutrient-dense food offers a combination of healthy fats and fiber that can gently support your hormonal health and egg quality.

Why it helps:

Avocados are a fertility-supporting superstar thanks to their unique combo of healthy fats, fiber, and key micronutrients. They’re rich in monounsaturated fats, which are essential for building healthy hormones and supporting ovulation. These fats also help keep blood sugar stable, which is incredibly important for maintaining hormonal balance, especially for women with PCOS or insulin resistance, both of which can disrupt cycles and ovulation.

The fiber in avocados supports gut health and helps with estrogen clearance, which prevents estrogen from being reabsorbed and building up in the body — a common issue in hormone-related conditions like PMS or endometriosis. Avocados also provide B vitamins, potassium, and folate, which support egg quality, cellular health, and early fetal development.

In short, this creamy, satisfying fruit does more than just make your toast Instagram-worthy, it helps lay the groundwork for a fertile, balanced body.

How to use it:

Boost your avocado game by incorporating it into toast, salads, grain bowls, or simply enjoying it sliced with a drizzle of olive oil and sea salt or cayenne pepper for spiciness.

Cruciferous Vegetables

This group of veggies may already be sitting in your fridge, but they’re often overlooked when it comes to fertility nutrition. Used consistently, they can make a real difference by gently supporting detoxification and hormone metabolism — two key areas for improving fertility naturally.

Why it helps: 

Cruciferous vegetables contain compounds called glucosinolates, which help activate your liver’s detox pathways. That matters because your body needs to clear out excess estrogen efficiently to maintain hormonal balance, something especially important if you struggle with estrogen dominance, irregular cycles, or painful periods. These veggies are also rich in fiber and antioxidants, which support your gut and reduce inflammation, creating a healthier environment for conception.

How to use it: 

One of my favorite ways to use cruciferous vegetables is by building simple, satisfying meals around them. Try:

• Cauliflower tacos with avocado crema and a side of greens

• Shredded Brussels sprouts sautéed with eggs for a quick, high-protein breakfast or lunch

• Broccoli stir-fry with tofu or chicken and tamari for an easy weeknight dinner

• Roasted cauliflower or broccoli tossed with olive oil and spices as a meal prep staple

Organic Eggs

This everyday staple might seem simple, but it’s packed with fertility-supportive nutrients that play a major role in egg quality, hormone production, and early fetal development.

Why it helps: 

Eggs are one of the best sources of choline, a nutrient critical for supporting neural tube development in early pregnancy and often overlooked in prenatal nutrition. They also provide high-quality protein, which supports hormone production and blood sugar stability, both important for ovulation and balanced cycles. The yolk contains vitamin D, B vitamins, and powerful antioxidants like lutein and zeaxanthin, which help protect egg cells from oxidative stress and may even improve ovarian function.

Eating eggs regularly is a simple yet impactful way to nourish your body and reproductive system from the inside out.

How to use it: 

Organic eggs are incredibly versatile. You can enjoy them scrambled, poached, or boiled for breakfast, mix them into grain bowls or stir-fries for lunch, or make mini egg muffins or frittatas for quick grab-and-go snacks. They're an easy, affordable way to boost the nutrient density of any meal and they taste amazing too.

Wild-Caught Salmon

This food is rich in essential fats and can help round out meals in a way that supports inflammation control, hormone production, and egg health.

Why it helps:

Wild-caught salmon is one of the most powerful fertility-friendly proteins you can add to your plate. It’s rich in omega-3 fatty acids, which help lower chronic inflammation, a major factor in many hormone-related conditions like PCOS, endometriosis, and unexplained infertility. Omega-3s also play a vital role in hormone production and communication, supporting regular ovulation and the development of a healthy uterine lining.

Salmon is also a natural source of vitamin D and selenium, two nutrients that are often low in women struggling with fertility. Vitamin D supports hormone balance, immune regulation, and ovarian health, while selenium acts as an antioxidant that helps protect developing eggs from oxidative stress. Together, these nutrients create a more supportive internal environment for conception.

Making wild-caught salmon a regular part of your meals is a simple, nourishing way to promote egg health, hormone balance, and fertility outcomes while also being delicious and satisfying.

How to use it:

Enjoy wild-caught salmon by baking, grilling, or pan-searing it, and pair it with leafy greens, whole grains, or roasted veggies for a balanced, nutrient-rich plate. One of my favorite ways to prepare it is walnut-crusted salmon — it’s easy to make, adds an extra boost of omega-3s and crunch, and feels like a restaurant-quality meal you can enjoy at home.

Berries

This naturally sweet and colorful option isn’t just a delicious treat, it offers powerful functional benefits for blood sugar balance, skin health, and immune support, all of which play a role in optimizing fertility.

Why it helps: 

Berries are rich in antioxidants, especially anthocyanins and vitamin C, which help protect egg and sperm cells from oxidative stress — a major contributor to poor egg quality, early ovarian aging, and implantation issues. Their high fiber content supports healthy blood sugar levels, which is essential for balanced hormones and regular ovulation, especially if you're navigating PCOS or insulin resistance. Plus, they’re loaded with vitamins, minerals, and phytonutrients that nourish the reproductive system and support overall vitality.

How to use it:

Add more berries to your day by tossing them into smoothies, yogurt bowls, or snack plates. For better blood sugar and hormone support, always pair them with a source of protein or healthy fat — like Greek yogurt, nuts, or chia pudding — to keep energy steady and cravings in check.

Sweet Potatoes

This grounding, nutrient-dense food isn’t just comforting. It’s also incredibly supportive for hormone balance, ovulation, and early pregnancy health thanks to its steady supply of fiber, beta-carotene, and slow-digesting carbohydrates.

Why it helps: 

Sweet potatoes are rich in complex carbs, which help keep blood sugar stable — a foundational piece for healthy hormone function and regular ovulation, especially if you deal with insulin resistance or PCOS. Their bright orange color comes from beta-carotene, which the body converts into vitamin A, a nutrient essential for luteal phase health, progesterone production, and embryo implantation. They also provide fiber, which supports gut health and the elimination of excess estrogen, helping to keep hormones balanced.

Plus, they’re deeply nourishing and easy to build meals around which can make sticking to a fertility-supportive routine feel much more sustainable.

How to use it: 

Add more sweet potatoes to your week by roasting them with olive oil and cinnamon, mashing them into warm bowls with leafy greens and eggs, or slicing them into fries and baking for a simple, feel-good side. You can even use them in breakfast hashes or nourish bowls for a hormone-friendly twist.

Pumpkin Seeds

This small-but-mighty food is a powerhouse of zinc, magnesium, and healthy fats, making it an easy and impactful addition to any fertility-focused meal plan.

Why it helps: 

Pumpkin seeds are especially rich in zinc, a mineral that plays a crucial role in egg development, ovulation, and hormone signaling. Zinc also supports healthy progesterone levels and has been shown to improve sperm quality in male partners. They’re also a great source of magnesium, which supports nervous system regulation, helps manage stress, and contributes to balanced cortisol and insulin.

The healthy fats in pumpkin seeds help stabilize blood sugar and support the production of sex hormones like estrogen and progesterone.

Including them regularly is a small shift that can support your reproductive health in a big way.

How to use it:

Add more pumpkin seeds into your day by snacking on them raw or lightly roasted, sprinkling them over salads, soups, or grain bowls, or blending them into smoothies, homemade granola bars, or energy bites. You can even try seed cycling, rotating pumpkin seeds during the follicular phase to gently support estrogen balance.

Fermented Foods

This food may seem simple, but it plays a powerful role in supporting gut health, immune function, and hormone balance, all of which are foundational for healthy fertility.

Why it helps: 

Fermented foods are rich in probiotics, the beneficial bacteria that help maintain a diverse and balanced gut microbiome. Why does that matter for fertility? Because your gut health is directly connected to your hormones. A healthy gut supports efficient estrogen metabolism, helps reduce inflammation, and keeps the immune system in check, all critical factors for regular cycles, a receptive uterus, and overall reproductive health. A disrupted microbiome, on the other hand, can lead to estrogen imbalances, poor nutrient absorption, and increased risk of hormonal conditions like endometriosis or PCOS.

How to use it: 

Add fermented foods into your day by including a spoonful of sauerkraut or kimchi with lunch or dinner, enjoying plain yogurt with berries and seeds for breakfast, or mixing kefir into smoothies. For optimal hormone support, pair them with protein, fiber, or healthy fats to help round out your meals and keep blood sugar stable.

Sample Day Using Foods That Support Fertility

Are you new to some of these foods and not quite sure how or where to add them to your routine?

Here’s an example one-day meal plan to help you begin weaving a few of these fertility-supportive foods into your daily rhythm. These small, consistent choices can gently support hormone balance, egg quality, and overall reproductive health without requiring a complete diet overhaul.

Morning: Start your day with a fertility-supportive smoothie made with ground flaxseeds, pumpkin seeds, dark leafy greens, berries, half a banana, almond butter, and your favorite plant-based milk. This combination offers a steady source of fiber, plant-based omega-3s, and antioxidants to support estrogen balance, reduce inflammation, and protect egg quality all while keeping blood sugar stable and energy steady.

Midday: At lunch, build a colorful and satisfying bowl with shredded Brussels sprouts, roasted carrots, chickpeas, avocado, and a tahini-lemon dressing over a bed of quinoa or millet. Cruciferous vegetables like Brussels sprouts help the body metabolize and eliminate excess estrogen, while chickpeas and healthy fats from avocado support hormone production, gut health, and blood sugar regulation.

Afternoon: Snack on crunchy cucumber sticks with a generous spoonful of hummus and 1–2 Brazil nuts. The fiber and healthy fats in this snack help balance blood sugar, while Brazil nuts offer a potent dose of selenium, a mineral essential for thyroid health, egg quality, and antioxidant protection during the reproductive process.

Evening: End the day with a cozy, nutrient-dense dinner of walnut-crusted wild-caught salmon, served with roasted cauliflower and a side of herbed wild rice. Salmon provides omega-3 fatty acids and vitamin D, both crucial for hormone signaling and egg health. Walnuts add an extra dose of anti-inflammatory fats, and cauliflower rounds out the meal with fiber and detox-supportive compounds that gently aid estrogen metabolism.

Pro Tip: Pick 2–3 foods from this list and experiment with adding them to your week. You don’t need to overhaul everything at once, just start with what feels doable. Consistency is where the magic happens.

Final Thoughts

Improving your hormone health and fertility doesn’t have to mean following a strict plan or doing everything perfectly. Often, it’s the simple, consistent shifts like including a few supportive foods each week that create the biggest impact over time.

As you begin experimenting with adding new foods, here are a few things to keep in mind:

• Start with just 1–2 changes that feel doable right now.

• Focus on consistency, not perfection. Small progress adds up over weeks and months.

• Pay close attention to how your body responds and be willing to adjust as needed.

• Let go of “all or nothing” thinking. It’s perfectly okay to move at your own pace.

• If something doesn’t feel like a fit, swap it out for what works better for you, your journey is unique.

Consider this your permission slip to keep it simple, stay curious, and trust that small steps really do matter.

You don’t need to do everything at once. You just need a starting point, and this list of fertility-supportive foods could be the perfect one.

Ready to Personalize Your Nutrition Plan?

If you’re feeling overwhelmed by conflicting advice or unsure about which foods and lifestyle changes will truly support your fertility, working with a skilled practitioner can make all the difference. Together, we can uncover the unique factors affecting your cycle and hormones, create a plan tailored specifically to your needs, and provide the ongoing support and accountability that helps you stay consistent and confident.

Instead of navigating this journey alone — guessing, experimenting, and feeling frustrated — you’ll have a knowledgeable partner who listens, guides, and empowers you every step of the way.

Learn more about my 1:1 consultation packages and take the next step toward balanced hormones, improved fertility, and a greater sense of wellbeing.

Book your free discovery call here!

Disclaimer:

The information provided in this article is for educational purposes only and is not intended to replace medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or health practices, especially if you have a medical condition or are on any medications. Period pain can be a symptom of underlying health issues, so please seek guidance from a healthcare professional if your symptoms persist or worsen.

Sources:

• Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstetrics & Gynecology, 110(5), 1050–1058. https://doi.org/10.1097/01.AOG.0000287293.25465.e1

• Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American Journal of Obstetrics and Gynecology, 218(4), 379–389. https://doi.org/10.1016/j.ajog.2017.08.010

• Panth, N., Gavarkovs, A., Tamez, M., & Mattei, J. (2018). The influence of diet on fertility and the implications for public health nutrition in the United States. Frontiers in Public Health, 6, 211. https://doi.org/10.3389/fpubh.2018.00211

• Ruder, E. H., Hartman, T. J., Blumberg, J., & Goldman, M. B. (2009). Oxidative stress and antioxidants: Exposure and impact on female fertility. Human Reproduction Update, 14(4), 345–357. https://doi.org/10.1093/humupd/dmn011

• Gasull, M., de Llano, J. J. R., & Barceló, M. A. (2020). BPA, phthalates and ovarian function: A systematic review of the epidemiological evidence. Environmental Research, 190, 109964. (For antioxidants and detox support) https://doi.org/10.1016/j.envres.2020.109964

• Jahan, M., et al. (2022). Effects of cruciferous vegetables on hormones and estrogen metabolism: A narrative review. Nutrients, 14(3), 659. https://doi.org/10.3390/nu14030659