Fertility Support Grocery List 🌱🛒

how to stock your kitchen to support fertility, egg quality, and sperm health

I feel like the fertility convo often stops short at “age” “genetics” and “luck” 😒

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 here’s 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

4 Tips for Supporting Fertility

which is why we want to help ya out - cause this space can be confusing enough.

So we’re giving you the low down on what to keep in your kitchen to support fertility. Here’s what you can expect

🛒 The fertility boosting grocery list

🥑 The *why* behind each of these

🥬 Easy meals + snacks with this list

Let’s dive in shall we 👇🏼

PROTEINS:

🥚 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.

🐟 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.

👉 Pro tip: keep it wild to ensure lower mercury exposure and avoids farmed fish contaminants like pesticides, antibiotics, and synthetic dyes.

🐠 Sardines: Small but Mighty

These little fish are loaded with omega-3s, vitamin D, and calcium—all 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.

🥛 Full-Fat Greek Yogurt: Gut & Hormone Support

Dairy can be a great source of fertility-supporting nutrients—when it’s 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.

👉 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

🍖 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.

👉 Pro tip: make sure it’s grass fed and ideally organic and animal welfare approved or certified humane.

🥩 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 folate—all 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.

👉 Pro tip: a lil goes a long way. We’re not trying to over do it. Keep it to 3-4 oz x week.

🌱 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 fertility—in fact, studies suggest it may even support ovarian function and protect against estrogen dominance.

🦪 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.

👉 Pro tip: don’t shy away from canned. Oysters aren’t 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

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CARBOHYDRATES

🌱 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.

🥣 Rolled Oats, Quinoa, and Wild Rice: GF Heros

It’s 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.

👉 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!

🥔 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.

🌾 Buckwheat: The PCOS-Friendly Carb

Buckwheat is rich in D-chiro-inositol (DCI), a natural compound that improves insulin sensitivity and supports ovarian function. It’s an ideal choice for women with PCOS or blood sugar imbalances. Plus, it’s naturally gluten-free and packed with fiber, protein, and B vitamins for hormone balance.

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FRUITS & VEGGIES: Antioxidant & Hormone Support

🥬 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

♥️ Beets: Blood Flow & Uterine Health
Rich in nitrates, which help improve circulation to the uterus, supporting implantation and overall reproductive health.

🍓 Berries: Antioxidant Powerhouses
Packed with vitamin C and polyphenols, berries help protect eggs from oxidative stress and support a healthy inflammatory response.

🍊 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.

👉 Pro tip: bump up your iron. Pair citrus and bell peppers with iron-rich foods (like spinach and beets) to maximize absorption.

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FATS:

🫒 Olive Oil: Anti-Inflammatory & Hormone Support
A fertility-friendly fat rich in polyphenols and monounsaturated fats, which help improve ovarian function and reduce inflammation.

🧈 Ghee: Nutrient-Dense & Gut-Friendly
Loaded with fat-soluble vitamins A, D, E, and K, ghee supports egg quality, hormone balance, and gut health.

🥑 Avocado: The Ultimate Fertility Fat
Rich in monounsaturated fats, folate, and vitamin E, avocados help regulate hormones and improve implantation.

🥜 Walnuts: Brain & Reproductive Support
One of the best sources of omega-3 fatty acids, walnuts support brain function, egg quality, and sperm health.

🌰 Pumpkin, Chia & Flaxseeds: Hormone Regulators
These seeds provide zinc, fiber, and phytoestrogens, which help balance estrogen and progesterone for optimal fertility.

We’re bing on ground flax, but chia can also provide some extra digestive support too

👉 Pro tip: Try seed cycling—rotate flaxseeds and pumpkin seeds in the follicular phase, then switch to sesame and sunflower seeds in the luteal phase.

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OTHER FERTILITY ESSENTIALS

🥬 Kimchi & Sauerkraut: Gut & Estrogen Support
These probiotic-rich fermented foods aid in estrogen metabolism, hormone detoxification, and gut health, all crucial for fertility. They’re 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

‘nough said

🌊 Dulse & Kelp: Iodine for Thyroid Function
Seaweeds provide iodine and trace minerals that support thyroid health, a key player in reproductive function.

🥥 Coconut Water: Hydration & Electrolytes
A natural source of potassium, magnesium, and electrolytes, coconut water supports hydration and cervical mucus production.

🍵 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.

🥄 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 you’re TTC

👉 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

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let’s 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 hand….now what?

here’s some meal inspo to keep you covered: