Fertility Support Grocery List π±π
how to stock your kitchen to support fertility, egg quality, and sperm health
I feel like the fertility convo often stops short at βageβ βgeneticsβ and βluckβ π
When in reality, it is way more empowering than this girlie!
there are actionable steps that can be taken that have been *proven* to support fertility
and hereβs just some of the research to back it up:
Women following the "Fertility Diet" pattern had a 66% lower risk of ovulatory infertility compared to women who didn't follow the diet closely
Men who consumed the least processed meats had an 82% chance of achieving pregnancy with their partner compared to those who ate more
Full fat dairy was more likely to boost fertility and ovulation compared to low fat dairy
Women who consumed more fruit and veg had a higher chance of pregnancy through IVF compared to those who ate less (25% higher)
Vitamin C (found in citrus fruits, bell peppers, etc) increase progesterone levels by 77% (the study looked at supplementation, but we can know we can meet this with food.
so bottom line, we know that food plays an *essential* role in fertility status, ovulation and our sex hormones
which is why we want to help ya out - cause this space can be confusing enough.
So weβre giving you the low down on what to keep in your kitchen to support fertility. Hereβs what you can expect
π The fertility boosting grocery list
π₯ The *why* behind each of these
π₯¬ Easy meals + snacks with this list
Letβs dive in shall we ππΌ
PROTEINS:
π₯ Eggs: The Ultimate Fertility Superfood
Eggs are a goldmine of nutrients, particularly choline, a key player in early fetal brain development and neural tube formation. Research shows that choline intake during pregnancy can improve early cognitive function.
π Wild-Caught Salmon: Hormone-Supportive Omega-3s
Salmon is one of the richest sources of DHA and EPA, omega-3 fatty acids that reduce inflammation, improve blood flow to reproductive organs, and enhance cervical mucus quality (critical for sperm transport). Studies suggest that omega-3s may improve egg quality and even delay ovarian aging.
π Pro tip: keep it wild to ensure lower mercury exposure and avoids farmed fish contaminants like pesticides, antibiotics, and synthetic dyes.
π Sardines: Small but Mighty
These little fish are loaded with omega-3s, vitamin D, and calciumβall crucial for hormone balance and bone health. Vitamin D plays a pivotal role in ovarian function and progesterone production, while calcium is needed for egg maturation.
π₯ Full-Fat Greek Yogurt: Gut & Hormone Support
Dairy can be a great source of fertility-supporting nutrientsβwhen itβs full-fat. Research suggests that women who consume full-fat dairy have a lower risk of ovulatory infertility. Greek yogurt delivers probiotics for gut and immune health, protein for hormone balance, and calcium for optimal egg development.
π Pro tip: always go for full fat: Stick with full-fat, high-quality sources like organic, grass-fed yogurt and cheese to support hormone production. Low-fat has been associated with skipped ovulation
π Skin-On, Bone-In Meat: Uterine & Energy Support
Pasture-raised, skin-on, bone-in meats offer collagen, gelatin, iron, and B12, essential for building a strong uterine lining, maintaining circulation, and preventing anemia-related fatigue. These nutrients support the growth of healthy endometrial tissue, crucial for implantation and pregnancy success.
π Pro tip: make sure itβs grass fed and ideally organic and animal welfare approved or certified humane.
π₯© Grass-Fed Liver: The Fertility Multivitamin
Liver is one of the most nutrient-dense foods on the planet, packed with bioavailable vitamin A, B12, iron, and folateβall critical for egg and embryo development. Unlike synthetic vitamin A (which can be toxic in excess), liver contains retinol, the active form that supports implantation and reduces miscarriage risk.
π Pro tip: a lil goes a long way. Weβre not trying to over do it. Keep it to 3-4 oz x week.
π± Organic Tofu: A Balanced Plant-Based Option
For those incorporating plant-based proteins, tofu provides phytoestrogens, plant compounds that help balance estrogen levels. Contrary to myths, moderate soy intake does not disrupt fertilityβin fact, studies suggest it may even support ovarian function and protect against estrogen dominance.
π¦ͺ Oysters: The Zinc Superboost
Oysters are one of the most powerful fertility superfoods, packed with bioavailable zinc, a mineral essential for hormone balance, egg maturation, and optimal cervical mucus production.
π Pro tip: donβt shy away from canned. Oysters arenβt really a mid-winter food, am I right? But you can bring in canned oysters, or even mussels, clams, etc., fry them up, and enjoy them from the comfort of your home
CARBOHYDRATES
π± Lentils & Black Beans: The Ovulation Supporters
Lentils and black beans are rich in folate and plant-based iron, two essential nutrients for egg quality, ovulation, and early pregnancy. Lentils also contain spermidine, a polyamine that may support egg and sperm health.
π₯£ Rolled Oats, Quinoa, and Wild Rice: GF Heros
Itβs estimated up to 6% of unexplained infertility may be due to undiagnosed celiac disease. Swapping out wheat from gluten-free grains may make a big difference.
Oats are a slow-digesting complex carb that keeps blood sugar steady, preventing insulin spikes from refined carbs. Whereas, Quinoa is one of the few plant-based complete proteins, containing all nine essential amino acids, which are key for egg quality and overall fertility. And finally, wild rice (which is actually a legume) is high in zinc, magnesium, and B vitamins, all of which play essential roles in egg quality, ovarian function, and hormone regulation.
π Pro tip: Swap out water for bone broth. Cook your grains in bone broth instead of water for extra fertility-boosting minerals and gut support!
π₯ Sweet & Regular Potatoes: Progesterone Support
Sweet and white potatoes are loaded with B vitamins, vitamin C, and fiber, all of which support ovarian function, egg maturation, and a healthy menstrual cycle.
πΎ Buckwheat: The PCOS-Friendly Carb
Buckwheat is rich in D-chiro-inositol (DCI), a natural compound that improves insulin sensitivity and supports ovarian function. Itβs an ideal choice for women with PCOS or blood sugar imbalances. Plus, itβs naturally gluten-free and packed with fiber, protein, and B vitamins for hormone balance.
FRUITS & VEGGIES: Antioxidant & Hormone Support
π₯¬ Spinach & Kale: The Folate & Iron Boosters
These leafy greens provide folate, magnesium, and non-heme iron, which support ovulation, egg health, and a strong uterine lining. This vitamin is SUPER important in those first 4-6 weeks, so load on up gals
β₯οΈ Beets: Blood Flow & Uterine Health
Rich in nitrates, which help improve circulation to the uterus, supporting implantation and overall reproductive health.
π Berries: Antioxidant Powerhouses
Packed with vitamin C and polyphenols, berries help protect eggs from oxidative stress and support a healthy inflammatory response.
π Citrus Fruit & Bell Peppers: Vitamin C for Hormone Balance
These foods help support progesterone production and ovulation and promote collagen formation for a healthy uterine lining.
π Pro tip: bump up your iron. Pair citrus and bell peppers with iron-rich foods (like spinach and beets) to maximize absorption.
FATS:
π« Olive Oil: Anti-Inflammatory & Hormone Support
A fertility-friendly fat rich in polyphenols and monounsaturated fats, which help improve ovarian function and reduce inflammation.
π§ Ghee: Nutrient-Dense & Gut-Friendly
Loaded with fat-soluble vitamins A, D, E, and K, ghee supports egg quality, hormone balance, and gut health.
π₯ Avocado: The Ultimate Fertility Fat
Rich in monounsaturated fats, folate, and vitamin E, avocados help regulate hormones and improve implantation.
π₯ Walnuts: Brain & Reproductive Support
One of the best sources of omega-3 fatty acids, walnuts support brain function, egg quality, and sperm health.
π° Pumpkin, Chia & Flaxseeds: Hormone Regulators
These seeds provide zinc, fiber, and phytoestrogens, which help balance estrogen and progesterone for optimal fertility.
Weβre bing on ground flax, but chia can also provide some extra digestive support too
π Pro tip: Try seed cyclingβrotate flaxseeds and pumpkin seeds in the follicular phase, then switch to sesame and sunflower seeds in the luteal phase.
OTHER FERTILITY ESSENTIALS
π₯¬ Kimchi & Sauerkraut: Gut & Estrogen Support
These probiotic-rich fermented foods aid in estrogen metabolism, hormone detoxification, and gut health, all crucial for fertility. Theyβre also rich in probiotics, which is key for support our gut and vaginal microbiome. Check this out:
1 Tbsp sauerkraut juice: 1.5 trillion CFU
βnough said
π Dulse & Kelp: Iodine for Thyroid Function
Seaweeds provide iodine and trace minerals that support thyroid health, a key player in reproductive function.
π₯₯ Coconut Water: Hydration & Electrolytes
A natural source of potassium, magnesium, and electrolytes, coconut water supports hydration and cervical mucus production.
π΅ Chamomile & Red Raspberry Leaf Tea: Uterine & Relaxation Support
Chamomile helps with stress reduction and inflammation, while red raspberry leaf tea strengthens the uterine lining and supports a healthy menstrual cycle.
π₯ Maca Powder: Adaptogenic Hormone Balancer
Maca is an adaptogen that helps balance testosterone, estrogen and progesterone, supports libido, and may improve egg quality. Now this *may* not be for everyone, but worth looking into if youβre TTC
π Pro tip: Start with a small amount and gradually increase to assess how your body responds. A lil goes a long way when it comes to adaptogens
letβs put it all together shall we. You can copy and paste the below into your notes app, and then make it a check-list you can take with you each run to the grocery store
FERTILITY GROCERY LIST
Proteins:
Certified Humane Eggs
Wild Salmon
Sardines
Full Fat Greek Yogurt
Skin-on Bone-in Meat
Grass Fed Liver
Organic Tofu
Oysters
Carbohydrates:
Rolled oats
Sweet or regular potatoes
Quinoa
Buckwheat
Wild rice
Black beans & Lentils
Fruits & Veggies:
Spinach
Kale
Beets
Berries (blueberries, raspberries, blackberries, strawberries)
Citrus fruit (oranges, lemons, grapefruit)
Bell peppers
Fats:
Olive oil
Ghee
Avocado
Walnuts
Pumpkin seeds
Chia seeds
Flaxseeds
Other Fertility Essentials:
Kimchi or sauerkraut
Dulse or kelp
Coconut water
Chamomile tea
Red raspberry leaf tea
Maca powder
Fruits & Veggies
Spinach or Kale
Beets
Berries
Citrus fruit + Bell Peppers
MEAL INSPIRATION
okay, so you have all this on handβ¦.now what?
hereβs some meal inspo to keep you covered:
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