What Is the Best Food to Eat When Trying to Get Pregnant?
If you’re trying to get pregnant, now or in the near future, you’ve probably heard lots of different advice.
“Eat this.”
“Don’t eat that.”
“Take this supplement.”
It can feel confusing and overwhelming really fast.
Food can’t guarantee a pregnancy, but it can help your hormones work better, support healthy ovulation, balance your cycle, and create the best environment for a future baby.
Here are the foods that matter most (and why your body loves them).
1. Eat Enough, your body needs fuel to make hormones
Before we get into superfoods, here’s something HUGE:
If you’re not eating enough, your body will not feel safe enough to conceive.
Your hormones need energy to work properly.
Your ovaries need fuel.
Your cycle needs stability.
Signs you may not be eating enough:
– low energy
– low mood
– irregular periods
– feeling cold all the time
– cravings
– hair thinning
Start by eating regular meals:
breakfast, lunch, dinner and snacks.
This supports steady hormones, healthy ovulation, and more energy.
2. Add more healthy fats, they support your hormones
Your body uses fat to make sex hormones like oestrogen and progesterone.
Good healthy fats include:
– avocados
– coconut
– olive oil
– nuts and seeds
– chia and flaxseed
– nut butter
These help:
– balance hormones
– support ovulation
– reduce inflammation
– help your body absorb vitamins
Try adding a spoon of nut butter, avocado, olive oil, or seeds to your meals.
3. Eat enough protein, it keeps your hormones steady
Protein helps keep your blood sugar balanced, which is key for fertility.
Good options include:
– eggs
– nuts and seeds
– chicken
– fish
– tofu
– beans and lentils
– yoghurt
Aim to include protein at every meal.
It helps build healthy cells, including the ones used to make a baby.
4. Choose slow carbs, not sugary spikes
Carbs are not the enemy.
Your body needs them for energy and a healthy cycle but the right kind.
Best choices:
– sweet potatoes
– vegetables
– brown rice
– wholegrain bread
– legumes
– oats
– fruit
These keep your blood sugar stable, which helps ovulation and reduces hormonal symptoms like PMS, acne, and mood swings.
5. Eat more leafy greens for folate
Folate is one of the most important nutrients when trying to conceive.
It supports:
– early brain development
– cell growth
– a healthy pregnancy
Foods rich in folate:
– spinach
– broccoli
– avocado
– beans
– oranges
This doesn’t replace a prenatal supplement but it boosts your levels naturally.
6. Add foods rich in iron
Iron helps support healthy ovulation and energy.
Iron-rich foods include:
– quinoa
– sardines
– pumpkin seeds
– kale
– legumes
– eggs
– apricots and raisins
Pair plant-based iron with vitamin C (like berries or citrus) to help it absorb better.
7. Focus on omega-3 fats, they help your hormones and your baby
Omega-3s are great for:
– egg quality
– healthy cycles
– lowering inflammation
– early baby development
Good sources include:
– salmon
– sardines
– flaxseed
– chia seeds
– walnuts
Many people take a supplement too, check with a practitioner about what’s best for you.
8. Add colourful fruits and veggies, antioxidants protect your eggs
Your eggs age with you, that’s normal.
But antioxidants help protect them from stress and inflammation.
Best options:
– berries
– grapes
– carrots
– tomatoes
– capsicum
– citrus
– broccoli
The more colour on your plate, the better.
9. Don’t forget your gut health
Your gut affects:
– hormones
– moods
– immune health
– nutrient absorption
Support your gut by eating:
– fibre (veg, fruit, oats, beans)
– fermented foods (yoghurt, kimchi, sauerkraut)
– plenty of water
A healthy gut creates better hormone balance.
10. Drinks to support fertility
Best choices:
– water
– herbal teas (ginger, peppermint, raspberry leaf later in cycle)
– smoothies
– coconut water
Try to reduce:
– alcohol (affects hormones and egg quality)
– energy drinks
– too much caffeine
– sugary drinks
Your body works better with gentle support.
You don’t need to eat perfectly
Trying to conceive can feel stressful, but your diet doesn’t need to be.
Start simple:
✔ add protein
✔ add healthy fats
✔ eat regular meals
✔ choose whole foods
✔ reduce ultra-processed foods
Small daily habits support your hormones more than any fertility superfood.
And if you want personalised help with hormones, gut health, and fertility support, I’d love to guide you. Book a consultation.