Does Your Diet Matter for Fertility? New Research Suggests All Healthy Eating Patterns Help
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When you're trying to conceive, the amount of dietary advice can feel overwhelming. Should you follow a Mediterranean diet? An anti-inflammatory diet? A fertility-specific diet? Or, should you cut out a whole food group?
New research published in Frontiers in Nutrition brings welcome news: simply following general healthy eating guidelines may support your fertility just as effectively as more restrictive dietary approaches.
What the Study Found
Researchers from Monash University analyzed data from 5,489 Australian women aged 31-36 to examine how different dietary patterns related to self-reported fertility problems. The study compared three approaches: the Energy-adjusted Dietary Inflammatory Index (E-DII), which measures the inflammatory potential of diet; the Dietary Guideline Index (DGI), which reflects adherence to Australian healthy eating guidelines; and dietary patterns identified through statistical analysis, including Mediterranean-style, Western-style, and plant-dominant patterns.
The results showed that following a generally healthy diet was associated with improved fertility in women and people with ovaries, whether through adherence to low inflammatory diets, Mediterranean-style eating patterns, or national dietary guidelines.
Breaking Down the Findings
Anti-Inflammatory Eating
Women with the most inflammatory diets had 53% higher odds of fertility problems compared to those with the least inflammatory diets. Higher inflammatory diet scores reflected greater intake of sodium, cholesterol, total and saturated fats, refined grains, sugars, poultry, red and processed meat, and takeaway foods.
Following Dietary Guidelines
Women in the highest quartile of adherence to Australian dietary guidelines had 24% lower odds of fertility problems compared to those with the lowest adherence. Higher guideline adherence meant consuming more fruits, vegetables, whole grains, legumes, nuts, fish, and key nutrients while limiting fats, sugars, processed meats, takeaway foods, and alcohol.
Mediterranean-Style Pattern
Consumption of a Mediterranean-style dietary pattern—characterized by fresh fruit, vegetables, whole grains, nuts, and fish—was associated with 31% lower odds of fertility problems when comparing the highest to lowest intake groups.
What Makes These Diets Work?
These dietary patterns share similar components: emphasis on plant-based foods, whole grains, fish, nuts, and seeds, while limiting red or processed meats, takeaway foods, and ultra-processed products. Rather than one "magic" dietary approach, the research suggests that the common healthy eating principles underlying all these patterns may be what truly matters for fertility.
The Mediterranean-style pattern's benefits may stem from reducing inflammation and oxidative stress while improving hormonal and metabolic regulation through components like extra virgin olive oil (rich in anti-inflammatory compounds) and fish (high in omega-3 fatty acids that promote anti-inflammatory effects and may enhance ovulation).
The Practical Takeaway
These findings suggest that general, guideline-based healthy eating can support female fertility and may offer a flexible alternative to more prescriptive dietary approaches. This is important because:
It's more achievable: Following general healthy eating guidelines may feel less restrictive than specialized diets
It's culturally adaptable: You can apply healthy eating principles within your own food culture and preferences
It's evidence-based: National dietary guidelines are developed using extensive scientific evidence in controls)
What Should You Eat?
Based on this research, focus on:
Plenty of vegetables and fruits
Whole grains instead of refined grains
Legumes, nuts, and seeds
Fish and lean proteins
Healthy fats
While limiting:
Ultra-processed foods
Takeaway and fast foods
Excessive red and processed meats
Refined sugars and sweetened beverages
Saturated fats
Important Considerations
This study has limitations worth noting. The cross-sectional design means we can't determine whether diet caused fertility problems or whether women changed their diets in response to fertility challenges. The study relied on self-reported data for both fertility problems and dietary intake, which may introduce recall bias.
Despite modest effect sizes, particularly for dietary guideline adherence, even small dietary improvements may yield clinically relevant benefits at a population level given the high prevalence of fertility problems and the feasibility of dietary change.
The Bottom Line
You don't need to follow a complicated, restrictive diet to support your fertility. Following general healthy eating principles, whether through national dietary guidelines, Mediterranean-style eating, or an anti-inflammatory approach, appears equally beneficial for supporting female fertility. Choose the approach that fits best with your lifestyle, preferences, and cultural background.
Consult with your healthcare provider or a registered dietitian who specializes in fertility nutrition to develop a personalized eating plan that meets your individual needs. Dr. Lee is a board certified acupuncturist and herbalist specializing in fertility in Portland, Oregon. She uses both East Asian Medicine and conventional nutrition recommendations to support people trying to conceive. Contact her to learn more about how to support your fertility with food.
Read the full study: Diet and female fertility: a population-based study re-evaluating the need for prescriptive dietary patterns