What to Eat If You’re Trying to Get Pregnant

If you’re trying for a baby, understanding the effect certain foods can have on your fertility will help improve your chances of natural conception. Getting pregnant can be challenging for some and while most people will get pregnant naturally, others may need the help of a fertility specialist. However, if you’re right at the start of your fertility journey, we are going to share our top tips for getting pregnancy with healthy eating.

Nutrition is one of the most important parts of re-conception and having a fertility diet plan in place can help prepare your body for a healthy and successful pregnancy. In this article we will look at what you should be eating if you’re trying to get pregnant.

Leafy Greens

If you are trying to get pregnant, it is important to eat plenty of dark leafy greens. Green vegetables are a great source of iron, folate, and calcium. Folate is particularly helpful if you’re trying to conceive and it helps increase the chance of conception and also helps reduce the risk of certain birth defects. Try to include a generous portion of dark leafy greens such as kale, spinach or swiss chard daily.


Quinoa is a great source of fibre and is packed full of zinc, protein, and folate. Eating quinoa when you are trying to conceive is great for conception as quinoa is thought to help regulate your cycle.

Oily Fish

Oily fish, such as salmon, is a great source of Omega 3 and is important for eye and brain development. When you’re trying to get pregnant, we highly recommend eating plenty of oily fish!


Another great source of folate is avocado. This little beauty is also a great source of natural fat. Full of Vitamin K, avocados help your body absorb nutrients and potassium properly which can help regulate your blood pressure. We suggest avocado spread on toast or added to salad.


You should be eating at least a handful of nuts a day – especially if you are trying to get pregnant! Nuts are a rich source of protein and walnuts are particularly well-known for being great for both female and male fertility. High in magnesium, walnuts help boost progesterone production in women and they also help increase blood flow to the uterus. For men, walnuts help improve the shape and vitality of sperm, significantly increasing your chance of pregnancy.

Citrus Fruits

Citrus fruits are one of the best sources of Vitamin C. They are also packed full of calcium and potassium, so you should try to eat an orange and a grapefruit every day.


Berries are another great fruit to eat if you are trying to conceive. Just like citrus fruits, berries are full of folate and they are also packed full of Vitamin D. However, the added benefits berries offer is that they are loaded full of antioxidants and they have anti-inflammatory properties as a result. All of these things are important factors when it comes to improving your chances of conception.

Indulge in Healthy Fats

When you are trying to conceive, it’s important to eat healthy fats in moderation. Plant-based fats are a healthy addition to any diet, but particularly when you are trying to get pregnant. These fats can be found in nuts, avocados, olive oil, and grapeseed oil and are great for reducing inflammation in the body, promoting regular and healthy ovulation.

Enjoy Complex Carbohydrates

Complex carbohydrates are another great addition to a fertility diet as your body digests complex carbs slowly. Slow digestion has a more gradual effect on blood sugar and insulin, something that is important when you’re trying to conceive. If you consume a lot of bad carbohydrates (such as white bread, cookies, and cakes), your body quickly turns them into sugar. This causes high insulin levels that can inhibit ovulation. Enjoy feeling fuller for longer with complex carbohydrates and the slow release these provide.

Eat Plenty of Protein

When you are trying to conceive, it is important to eat plenty of protein. Chicken, pork, turkey, and beef are all fantastic sources of protein and can help increase your chances of successful ovulation. You should also eat salmon, sardines, and canned light tuna as these are an excellent source of DHA and Omega-3 fatty acids. All of these benefit the healthy development of a baby’s nervous system and help reduce your risk of having a premature birth.

Consume Full-Fat Dairy

Research suggests that women who consume low-fat dairy products have more trouble getting pregnant than women who eat high-fat dairy. However, much of the dairy sold in the supermarkets is hormonally driven. So, the best solution is to boost your intake of homemade yoghurt because the probiotic microbes will be instrumental in boosting the health of your body and your future baby.

Eat a Balanced Diet

The key to a successful and effective fertility diet is variety. Regardless of how healthy your plate looks, too much of a good thing is never good. So, be sure to eat a balanced diet. Eat plenty of the foods that are good for you but do your best to ensure your plate is balanced with something different every day. You don’t want to eat the same salad every day for a week! The more varied your diet is, the more you will be able to complete the nutrient gaps you may be missing.

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