Diet plays a paramount role in supporting fertility, and knowing what to eat when trying to conceive can feel overwhelming with so much conflicting advice out there. This guide breaks down the best foods to support conception, what to limit, and how to build a simple, sustainable fertility diet.

Can diet really affect your fertility?

The short answer is yes, but not in isolation. A varied, balanced diet gives your body the nutrients it needs to support conception and prepare for a healthy pregnancy, alongside other factors like sleep, stress and weight. A healthy diet is especially important when you're planning a pregnancy, as eating well supports your baby's development once you conceive.¹ 

Eating well, alongside taking vitamins and supplements and keeping to a healthy weight, is one of the things that encourages a healthy pregnancy and supports your baby’s development.²

This is true for both partners. Fertility nutrition isn't just about the person who will carry the pregnancy. General health and lifestyle, including diet, can affect fertility for men too.⁶

Think of a good fertility diet as one part of the picture rather than a guarantee, and you'll find it much easier to stick with.

The 7 best foods to increase fertility

These are the foods that consistently show up in fertility-friendly diets, and each one earns its place for a specific nutrient. Whether you're looking at foods that increase fertility in females or supporting your partner's health too, this list is a good place to start.

1. Leafy greens – folate

Spinach, kale and broccoli are naturally rich in folate, the vitamin your body needs to help form red blood cells and support your baby's early development.⁸ Folate from food works alongside, not instead of, a folic acid supplement.

2. Oily fish – omega-3

Salmon, sardines and mackerel top the list for long-chain omega-3 fats, the nutrient linked to your baby's developing nervous system when you conceive.⁷ Build oily fish into your weekly routine, keeping portions within the limits covered below.

3. Wholegrains – fibre and B vitamins

Wholewheat pasta, brown rice and oats provide energy, fibre and B vitamins² help tackle the blood sugar spikes you get from refined, white versions. They're an easy, filling base for most meals.

4. Berries – antioxidants

Blueberries, strawberries and raspberries are packed with antioxidants and vitamin C, which supports the absorption of iron from other foods in the same meal.⁹ They're also one of the easiest fruit swaps to make for a sweet snack.

5. Nuts and seeds – zinc and healthy fats

Almonds, walnuts, pumpkin seeds and flaxseeds provide zinc and healthy fats.⁷ Walnuts and flaxseeds also offer a useful plant-based source of omega-3. Nuts and seeds are generally safe to eat unless you've been told otherwise by a doctor or midwife, or you have an allergy.³

6. Eggs – protein

Eggs are a good source of protein, and they're a versatile, affordable way to support your daily intake.² Make sure eggs are cooked thoroughly unless they carry the British Lion stamp, in which case they can be eaten softer.³

7. Beans and lentils – iron and plant protein

Beans, chickpeas and lentils provide iron and plant-based protein, and they're a good non-haem source of iron worth pairing with vitamin C-rich foods to help absorption.⁹ They're also a budget-friendly staple for bulking out meals.

Key nutrients to prioritise when trying to conceive

Beyond individual foods, it helps to know which nutrients matter most and why.

Folic acid and folate

It's recommended you take 400 micrograms of folic acid every day when you're trying to get pregnant, ideally starting 3 months before.⁴ Continue taking it for the first 12 weeks of pregnancy. It's important to take a folic acid supplement because it's difficult to get the amount you need from food alone, even with folate-rich foods like leafy greens, wholemeal bread and pulses in your diet.⁴ ⁸ Folic acid reduces the chance of your baby having a neural tube defect, such as spina bifida.⁴

Iron

Your iron levels are checked during routine blood tests in pregnancy, and low iron can leave you feeling more tired than usual.⁴ Good sources include lean red meat, pulses, dark green leafy vegetables and fortified breakfast cereals.⁹ Pair these with vitamin C-rich foods, like citrus fruit or berries, to help your body absorb the iron.

Omega-3 fatty acids

Oily fish tops the list for long-chain omega-3, a nutrient that supports your baby's nervous system development once you're pregnant or breastfeeding.⁷ Build salmon or mackerel into your weekly meals, or reach for walnuts and flaxseeds if you'd rather go plant-based.

Vitamin D

Vitamin D helps your baby's bones and teeth develop, and it's recommended you take 10 micrograms a day between early October and late March, since we can't make enough from sunlight during this time.⁴ Some people may need to take it all year round, so it's worth asking a midwife or GP for advice if you're unsure.⁴

Foods and drinks to limit or avoid when trying to conceive

Just as important as what to eat is knowing what to limit, since some of this guidance applies from the moment you start trying, not just once you know you're pregnant.

Alcohol and caffeine

If you're pregnant or planning to become pregnant, it's recommended you don't drink alcohol, to keep any risk to your baby to a minimum.⁵ For caffeine, you should not have more than 200mg a day.³ As a guide, a cup of instant coffee has around 100mg of caffeine.³ A cup of tea has around 75mg, and a can of cola around 40mg.

High-mercury fish

Shark, swordfish and marlin should be avoided completely if you're trying to get pregnant, because they contain more mercury than other fish and can affect a developing baby's nervous system.⁷ Tuna should be limited to no more than 4 cans or 2 steaks a week, and oily fish like salmon or mackerel to no more than 2 portions a week.⁷

Processed and high-sugar foods

Foods high in fat, sugar or both — crisps, biscuits, pastries and fizzy drinks — can contribute to weight gain when eaten often and in large amounts.² They're not off-limits entirely, but they're worth having less often, leaving more room for the nutrient-dense foods that actually support your fertility diet.

Building a simple fertility-friendly meal plan

You don't need a rigid diet plan to eat well for fertility. A simple approach is to build most meals around the same balance the NHS recommends for a healthy diet generally.² Aim for plenty of vegetables and fruit, a portion of wholegrain carbs, and a source of protein. Add some dairy or a fortified alternative too. A typical day might look like porridge with berries at breakfast, a bean and vegetable soup with wholemeal bread at lunch, and grilled salmon with greens and brown rice for dinner.

Simple swaps to make today

• Swap white bread and pasta for wholemeal or wholegrain versions

• Swap crisps or biscuits for a handful of nuts or seeds

• Swap one meat-based meal a week for a bean or lentil-based one

• Swap fizzy drinks for water or herbal tea, keeping herbal tea to no more than 4 cups a day³

Eating well is one step, here's what else can help

Getting your nutrition right takes time and consistency, and there will be days when hitting every nutrient from food alone just isn't realistic. That's where twoplus' female and male fertility supplements can fit in, designed to complement a fertility-friendly diet rather than replace it, so the gaps in a busy week don't have to derail your progress.

Nutrition is one part of the journey, and timing is another. The twoplus Applicator Extra is an at-home insemination device, classified as intracervical insemination (ICI), that deposits sperm close to the cervix. It's produced in a clean room and gives you a practical, private way to try at home around your fertile window. It isn't a replacement for medical treatment or a guarantee of pregnancy, but alongside good nutrition and supplements, it can be a natural next step to explore as part of your at-home toolkit.

Frequently asked questions

1. Can certain foods help you conceive? No food can make conception happen faster. What a fertility diet can do is support your general health and key nutrient levels — folate, iron, omega-3 and vitamin D.⁴ ⁷ These all matter for a healthy pregnancy.
   
   

2. Can eating certain foods really increase fertility? Food alone won't guarantee pregnancy. A varied diet is one of several things — alongside vitamins, not smoking and a healthy weight — that supports a healthy pregnancy.²
   
   

3. What foods should I avoid when trying to conceive? Alcohol is best avoided altogether,⁵ alongside shark, swordfish and marlin.⁷ Caffeine should be kept under 200mg a day, and processed, high-sugar foods are worth having less often.³
   
   

4. How long before conceiving should I change my diet? Ideally, start taking folic acid and focusing on your diet around 3 months before you begin trying to conceive.⁴ If you're already trying, it's still worth starting now.
   
   

Sources

1. NHS – Trying to get pregnant: https://www.nhs.uk/pregnancy/trying-for-a-baby/trying-to-get-pregnant/

2. NHS – Have a healthy diet in pregnancy: https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/

3. NHS – Foods to avoid in pregnancy: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

4. NHS – Pregnancy vitamins and supplements: https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/

5. NHS – Drinking alcohol while pregnant: https://www.nhs.uk/pregnancy/keeping-well/drinking-alcohol-while-pregnant/

6. NHS – Infertility: https://www.nhs.uk/conditions/infertility/

7. NHS – Fish and shellfish: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

8. Leicestershire Partnership NHS Trust / University Hospitals of Leicester NHS Trust – Are you getting enough folate: https://www.lnds.nhs.uk/Library/AreyougettingenoughfolateFeb2021LNDS124.pdf

9. Royal United Hospitals Bath NHS Foundation Trust – Iron in your diet: https://www.ruh.nhs.uk/zz_content_include/services/clinical_depts/dietetics/documents/Iron_in_your_diet.pdf