Fertility Diet

One of the main reasons for me launching this blog was to build a platform on which I could share my research (and there is lots of it!) with the world from the discoveries I found on my own fertility journey, including the information below for fertility diet.

Last November I turned 30 – it was a major milestone for me.  I naively thought, in my younger days, by the time I reached thirty I would be married with my first child and potentially a second one on the way, probably because this is how it was for my parents.  So when the date loomed nearer and we were still struggling to conceive the first one, and had been for nearly two years by this point. I began to have a bit of a melt down which was stupid, I know, as it’s only pressure that I have put on myself!

At this point I had already looked taking supplements, tried fertility massages, acupuncture and even quitting my job to try to de-stress!

I felt like I had tried everything.

My emotions were all over the place now too, so I decided to begin telling people what was really going on behind the scenes – which actually helped lift a huge weight off my shoulders.  The people I told were so supportive and often would tell me of their own experiences or say they knew another friend going through the same thing. I begun to realise just how many other people were suffering in silence and how important sharing the negative things are too, not just the positives painting an unrealistic picture of life.

I celebrated my 30th birthday at a rum bar in Notting Hill London called Trailer Happiness and it was that night that friend of mine, who came to my birthday, shared her struggles with me that night and said that another reason for them being in London that weekend was to visit the Fertility Show at Olympia.  Unfortunately we had no time to go and check it out that weekend, so one Sunday afternoon I took a good look around the shows website, looking at their exhibitors lists, then following through to each website to read more on the ones that I considered relevant for us at this point in our journey.

Diet became an obvious solution for natural fertility…

Eating the right foods at the right time to counteract hormone deficiencies and give your body the maximum boost possible, with all the nourishment it needs for conception was definitely something I should be doing. My deficiency seemed to be progesterone, and on top of that I was potentially not ovulating.  Could I fix both these problems through diet alone?

Thats when I put together my own fertility diet plan which I have shared with you below.

Unfortunately we have had no success ourselves with this, but at the time I was taking Clomid, a powerful drug they give to aid conception.  I have been told that this can often override anything natural that you might be trying, so now that I am off the drug I plan to try this again.

Fertility Diet Plan

I begun by splitting the month/my cycle down into the 4 parts, over 4 weeks – for what should be a standard 28 day cycle.

  1. Menstruation
  2. Follicular Phase
  3. Ovulation – where I possibly do not ovulate, or at least not every month
  4. Luteal Phase – where I lack progesterone and length

I kept track of where I was during my cycle using my basal body temperature and ovulation predictor sticks, to make sure I was eating the right foods at the right time specifically for my body, rather than following a generic plan.  I had to be ready to adapt, so planning a months worth of meals made this part easy – If I was early or late I could just refer back to the foods at that point in the plan.  I suggest doing the same for anyone else as everyones cycle is different and varies slightly from month to month.

WEEK 1: Menstration Fertility Diet Plan


  • Try to eat iron rich foods: meat, beans, fish, leafy green vegetables and seeds. Lean turkey, chicken and beef are chalk full of iron.
  • Include bell peppers, tomatoes, broccoli, kiwi, citrus and other food sources that are high in vitamin C.


Fertility diet plan - week 1


Alcohol, caffeine and spicy foods

WEEK 2: Follicular Fertility Diet Plan


  • Include nuts, seeds, green vegetables, legumes, eggs and fish in your diet this week.


Fertility diet plan - week 2


Alcohol as it can affect the hormonal balance

WEEK 3: Ovulation Fertility Diet Plan


  • Eat lots of leafy greens, whole grains, eggs, legumes, meat, fish (or fish oil supplements)
  • Drink lots of water.
  • Tip #1: Eat lots of bromelain to aid implantation – a Pineapple core is full of bromelain – cut a pineapple into 5 slices and eat the core first thing on empty stomach on the DAY OF OVULATION and 4 DAYS AFTER. More info…
  • Tip #2: Selenium, a natural antioxidant, plays a crucial role in the early stages of conception and is found in high quantities in Brazil nuts. Consume 2-3 brazil nuts per day, from the day of ovulation – until 10 days post ovulation. More info…


Fertility diet plan - week 3


Acidic foods like coffee, alcohol, meat and processed foods

WEEK 4: Luteal Fertility Diet Plan


  • Include carrots, cantaloupe and sweet potatoes in your diet this week.
  • Tip #2: Continue increasing your selenium intake with Brazil nuts.  Aim to consume 2-3 brazil nuts per day, from the day of ovulation – until 10 days post ovulation.


Fertility diet plan - week 4


Cold or raw foods, especially ice cream and frozen yoghurt.  

Fertility Diet Resources:

More nutritional reads…

Please note that I am by no means a qualified nutritionist or fitness professional, everything that I share on this blog is unofficial guidance and advice from my own personal fertility journey.


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