Dr. Rohan Palshetkar
28-May-2025
What to eat when trying to get pregnant? An expert answers all your questions!
Inputs by: Dr Rohan Palshetkar, Consultant IVF Specialist, Bloom IVF, Palshetkar Patil Nursing Home, Opera House
Today many couples are experiencing fertility challenges — and increasingly, the role of diet in reproductive health is coming under the spotlight. While fertility is influenced by several factors, from genetics to environment, one of the most modifiable components is nutrition. Emerging research now strongly supports that what we eat directly affects our hormonal balance, egg and sperm quality, ovulation, and even the success of fertility treatments like IVF.
The Gut-Reproduction Connection
The bacteria in the gut, which number in the trillions, control inflammation, metabolism, and even hormone production. A rich diet in whole foods — vegetables, fruits, legumes, nuts, seeds, and healthy fats — helps support a diverse and healthy gut microbiome. This, in turn, promotes hormonal stability, which is crucial for regular ovulation and sperm production.
Nutrients That Matter
Certain micronutrients play an essential role in fertility. Support in the form of folic acid, zinc, vitamin D, selenium, antioxidants, and omega-3 fatty acids aids in egg maturation, sperm motility, and implantation.
The Trouble with Processed Foods
A diet high in refined sugars, processed meats, trans fats, and artificial additives can increase oxidative stress and inflammation—two known enemies of fertility. These foods also contribute to insulin resistance, which may disrupt ovulation and increase the risk of conditions like PCOS (Polycystic Ovary Syndrome), a leading cause of infertility.
Weight and Fertility
Hormonal changes resulting from being overweight or undernourished will impact fertility in equal measure. Even a modest 5–10% reduction in body weight in overweight women can restore ovulation. For men, excess weight is linked to reduced testosterone and poor sperm parameters. A balanced diet combined with regular physical activity can significantly enhance reproductive potential.
What You Can Do
Changing to a “fertility-friendly” diet is extremely impactful for those trying to conceive. The Mediterranean diet — rich in olive oil, leafy greens, lean proteins, legumes, and nuts — has shown promising results in improving fertility outcomes for both men and women. Reducing alcohol and caffeine and eliminating smoking are also critical steps in supporting reproductive health.
While nutrition is not a silver bullet, it is a powerful, natural tool that supports fertility, enhances overall well-being, and may even reduce the need for aggressive medical interventions. If you’re planning to conceive, consider working with a fertility specialist and a nutritionist to tailor a plan that nourishes your body and boosts your reproductive health from within.
Cover Credits: Pexels
Dr. Swathi Ramamurthy
