Beli Prenatals are HSA/FSA eligible!

7 Best Foods To Support Fertility

There are plenty of rules about what you should and shouldn’t eat once you’re pregnant, but what if you’re trying to conceive? We now know that what we eat plays a huge role in helping our bodies function properly, and the reproductive system is no different. That means making mindful choices about the foods you eat really can help support fertility. 

KEY TAKEAWAYS

  • The foods we eat have cascading effects on our hormones, which means they also influence our fertility.
  • Prioritizing healthy fats, organic fruits and veggies, whole grains and lean protein sources can help support fertility.

A woman’s menstrual cycle seems pretty straightforward — when she ovulates, her body prepares for conception, and if she doesn’t conceive, she gets her period. But there are so many bodily functions occurring behind the scenes that are responsible for making this natural process happen. The foods we eat can affect the level of our hormones, quality of our blood and its circulation, and how well our brain is able to send messages to the rest of our body—all things that play a role our fertility. For example, if hormones such as estrogen or progesterone are even slightly out of whack, our menstrual cycles can be irregular or even non-existent, which can make creating a baby a bit difficult.

So, whether you’re just starting to think about having a family or you’ve been trying to conceive for some time, it’s important to take a look at what you’re putting in your body. A diet rich in healthy fats, organic fruits and veggies, whole grains and protein is something we should all be following, but it’s even more critical when you’re starting to prepare your body for building another human.

But let's get specific. Here are seven foods worth incorporating into your diet to support your fertility.

  1. Wild salmon. This cold water fish is an excellent source of omega-3, a healthy fat that acts as a building block for hormones. It’s also important for brain function and can even help regulate menstrual cycles. But don’t worry, if you aren’t a fish eater, there are other plant-based sources of omega-3 such as flax seeds and walnuts that are great as well.
  2. Quinoa. This naturally gluten-free grain is a fertility staple for many reasons, the most important being its ability to control blood sugar levels. When you eat quinoa or other whole grains such as brown rice or whole grain bread, it takes your body long to digest because of its high fiber and protein content, which keeps your blood sugar levels stable and your hunger at bay. When blood sugar spikes and plummets after a sugary or nutrient-sparse meal, your insulin levels get out of whack, which can affect your hormone balance. Too much fluctuation in blood sugar and insulin levels can lead to insulin resistance and even diabetes which can be problematic for fertility, pregnancy and beyond.
  3. Organic, whole fat Greek yogurt. We’ve been on the “fat free” or ‘low-fat” train for quite some time, but research is now showing that full fat dairy is the way to go to get the right balance of nutrients. Greek yogurt makes for a great breakfast or snack with protein, calcium and vitamin D. Vitamin D has been shown to play a role in regulating menstrual cycles and improving fertility by balancing sex hormones. Try and buy organic to avoid additional hormones and additives, which can mimic hormones in your body.
  4. Spinach. Spinach and other dark, leafy greens are great sources of iron and folate. Iron is super important for your cycle, especially during menstruation, and supports ovulation and healthy egg development. It’s also helpful to stock up on iron before you conceive to make sure you aren’t entering pregnancy as anemic. Folate is another critical nutrient that becomes even more critical during the first few weeks after you conceive. Folate supports brain, heart and neural tube development in baby and also helps avoid pregnancy complications.
  5. Lentils. Beans, and specifically lentils, are great sources of iron, folate and fiber. They also serve as an excellent source of protein for vegetarians and vegans. Lentils are great in salads, soups or even with some olive oil and spices, and beans in general can be added to almost any dish for an extra nutrient boost. Fiber is super important to keep your digestive tract functioning properly and helps with fertility by getting rid of excess hormones in the body.
  6. Blueberries. Colorful fruits such as blueberries, raspberries, pomegranates and strawberries aren’t just high in vitamin C, folate and fiber. They are full of antioxidants that boost fertility in both men and women. Antioxidants help to reduce damage to reproductive cells caused by environmental toxins and things called “free radicals” created in the body.
  7. Oysters. The fact that oysters are a known aphrodisiac is ironic since they are also a fertility superfood. While raw oysters should be avoided once you’re pregnant, enjoy them now while you’re trying to conceive to benefit from their high levels of zinc, a mineral that boosts fertility in both men and women. But, if the idea of slippery oysters grosses you out, pumpkin seeds are the next best thing.

Photography by Stylish & Hip Kids.

Any statement made on Belibaby.com has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. We recommend consulting with your medical provider before starting any new supplement.

This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Beli.

Additional Resources

Raise your hand if you already know that you have a biological clock. From age 35 and beyond, there is a natural decline in testosterone and sperm quality. Just as people lose muscle strength, flexibility and endurance with age, sperm also tend to lose their "fitness" over the life cycle. But what does that mean—and does it really matter?

Read More

It’s an easy assumption, but you’re much better off thinking that every prenatal vitamin is wildly different in terms of composition, nutrient quality and, importantly, nutrient amount. Not only is that actually true, it puts you in the smart consumer mindset of understanding what matters in a prenatal vitamin—and why.

Read More

If you have endometriosis, you can already recite its lengthy list of pretty terrible symptoms. And the standard options for managing those symptoms — medications, hormone therapy, hormonal birth control, estrogen blockers, surgery —  aren’t always great. But there is evidence that a so-called “endometriosis diet” can help.

Read More

Men really do benefit from specialized nutrition in the form of a prenatal vitamin that’s formulated to support sperm health. Here’s what that looks like, and how specific nutrients can impact a man’s fertility health before fatherhood.

Read More

Shilajit is finally getting the credit it’s due, and we’re proud to point out that our proprietary formula was the very first to include this powerful Ayurvedic compound. Here’s why shilajit is rapidly becoming the darling of the male fertility world–and what you’re missing if you’re skipping it.

Read More

Ever wondered why men produce so much darn sperm, especially if only one of them will ultimately fertilize the egg? There are millions of sperm in normal ejaculate because it increases the likelihood that one will reach the egg and seal the deal. It begs the question, what exactly happens on the journey to the egg?

Read More

Optimal nutrition plays a pivotal role in enhancing fertility and supporting a healthy pregnancy. A diet rich in essential nutrients, such as vitamins, minerals, antioxidants, and healthy fats, lays the foundation for reproductive health.

Read More

Is there anything unsexier than scheduled, pressure-ridden, trying-like-hell-to-conceive sex? But good news. We’ve found handy workarounds and tricks of the trade, so forget the basal temperature chart for a second and read on for four ways to keep things hot when you’re TTC.

Read More

Just as women’s bodies need to be prepared for pregnancy, men’s bodies need to be ready to contribute healthy sperm for conception. Nutrients are the foundation that support the normal structure and function of sperm and men's fertility health. Taking Beli’s male prenatal supplement is a proactive way to strategically fuel your body to optimize fertility contributing to your overall chances of conceiving and supporting a healthy pregnancy.  

Read More

Diet has been suggested to have an influence on the quality and function of human sperm. More specifically, the results of a randomised trial have shown that including nuts as a component of a regular diet improved the quality and function of human sperm.

Read More

A shot to the balls may be played for laughs on screen, but testicular impacts really aren’t a joke. Worse case scenario, getting hit in the balls can affect fertility thanks to complications like sexual dysfunction, low testosterone and other issues. Let's discuss.

Read More

With the New Year upon us, there are all kinds of articles and videos making the rounds with predictions of the Zodiac signs most likely to get pregnant in 2024. But here at Beli, we take a much more scientific approach to conception. Here are the top eight things people will do to get pregnant in 2024.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

When it comes to becoming parents, good habits really will take you where you want to go. Now, new science is giving us insight into exactly how long it takes to form those good habits. We're breaking down all the ways you can build healthy habits to boost your chances of conception. Think of it as life-hacking, but for grown-ups.

Read More

Preparing for a baby means doing everything in your power to nourish your fertility health. If you’re totally on board but wondering what that actually means, we’re breaking down the do’s and don’ts for planning a pregnancy.

Read More

Somewhere between the “let’s have a baby!” conversation and seeing those two pink lines, you’re going to end up researching prenatal vitamins. And trust us when we say you’re going to have a ton of options to wade through. Consider this your handy guide to the best prenatal vitamins for men and women in 2024.

Read More

Here at Beli, we’re working hard to raise awareness of the important role men play in the baby-making equation, which brings us to today’s topic of men’s preconception health and specifically, sperm health. Knowing what you’re working with can save you a lot of time, but is at-home sperm testing considered an important part of men’s preconception health? Let’s break it down.

Read More

Most births occur between June and early November. Count back nine months, and you’ll see that places most conceptions in the fall and winter. So what’s the deal? Is it the cold weather, all the festivities, or something else driving us between the sheets? That ugly sweater is pretty cute, but you can chalk this up to reproductive seasonality. Here’s what that means, why it matters, and what to do to use it to your advantage.

Read More

There’s a certain magic to the holiday season, whether you’re all-in on the decorations and the family time or a self-proclaimed Scrooge from mid-November to the New Year. But when you’re trying to conceive, it can be a challenging time.  We’re sharing five tips for managing the holidays when you’re trying to conceive.

Read More

Everyone knows that alcohol and pregnancy don’t mix. But what about before you’re pregnant, during the trying-to-conceive stage? There’s no evidence that the occasional drink—i.e. one or two a week—is going to torpedo your chances of parenthood. But it is true that the more you drink, the greater the likelihood it will have an effect on your health. Here’s what the research says about alcohol and your fertility.

Read More

You’re clear on the mechanics of making a baby, but how much do you really know about conception and fertility? There are a lot of wild stories, downright falsehoods and notions that are actually rooted in a kernel of truth out there. In the interest of sticking to the facts, we’re debunking 15 of the most common myths about conception and fertility.

Read More

When you’re knocking boots in an effort to get knocked up, timing is everything. Your best chance of conceiving is during the most fertile time of your menstrual cycle—when you ovulate. The key is figuring out exactly when that happens. Fortunately, you have a few ways of detecting ovulation. Here’s what to know about understanding ovulation and timing sex for pregnancy.

Read More

You have big plans for parenthood in 2024, which means this is the time to start laying the groundwork for everything to come. While so much of conception is beyond our control, there are actionable steps you and your partner can take right now to support and nourish your fertility.

Read More

Is there anything worse than the two-week wait? All the listicles out there sensibly advise keeping busy and journaling and talking it out, but we’re sharing more specific recommendations collected from the Beli community. Read on for seven tips for surviving the two-week wait without losing your mind.

Read More

Heard the one about ice baths and testosterone? Spoiler: there's little to no research behind that idea. Here’s what to know about cold plunges and male fertility, according to the research, plus where you should really focus your efforts if you’re trying to improve sperm health.

Read More

As a society, we’re an impatient bunch, and that applies to pregnancy, too. The second you decide it’s time to try for a baby, you’re ready to see those two pink lines. If you’ve recently tossed the birth control and you’re wondering how long it should take to get pregnant, here's what to know.

Read More

Jimmy Fallon. Hugh Jackman. Mark Zuckerberg. Keith Urban. Gordon Ramsey. Kyle Busch. Besides immediate name recognition, what else do these men have in common? They’ve all struggled with infertility issues—and it’s something they’re all talking about publicly. Here's why that matters.

Read More

There’s a persistent misconception that a woman’s egg quality is largely untouchable—you get what you get, and the rest is out of your hands. But for women actively planning on becoming mothers, there are a handful of best practices that can go a very long way. So, can you improve egg quality in 90 days?

Read More

Can weight loss improve your fertility? That depends on what you read. In today’s post, we’re running through all the latest data on weight loss and fertility, and clarifying why the focus should be less on pounds lost and more on prioritizing habits that support your health as a whole.

Read More

Perimenopause is a transitional time that’s pretty wild in its own right, with hormonal changes similar to a roller coaster and major changes to your cycle. Balanced hormones are, of course, key to successfully becoming pregnant and it’s certainly reasonable to wonder whether it’s possible to get pregnant during perimenopause. The short answer is oh yes. 

Read More

While it’s true that popular hair loss meds work minor miracles on that receding hairline and back-of-the-head bald patch, it’s also true that it can come with side effects—some of them sexual. So, what does that mean in terms of male fertility? Here’s what couples should understand about the effects of popular hair-loss medications on sperm health.

Read More

A few years ago, the keto diet was all the rage—a high-fat, low-carb way to shed pounds quickly. While it’s lost a bit of its luster, as all diet trends do, interest in the keto diet remains. Specifically, those hoping to become parents wonder whether following this way of eating could support fertility. Is a diet high in fat and low in carbs the answer? It’s possible. Here’s what to know about the keto diet and whether it might help support fertility.

Read More

When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? Can too much caffeine affect your chances of conception as a couple? It's a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine in your diet.

Read More