The Ultimate Fertility Diet

What is the ultimate fertility diet?

I get asked this question all the time. In clinic, we always tailor nutrition advice to suit each individual — because your body, lifestyle, and reproductive journey are uniquely yours. But across all of that personalisation, one consistent theme emerges from the research:

The Mediterranean diet is the ultimate fertility diet.

Why the Mediterranean Diet?

It’s rich in:

• Healthy fats (olive oil, avocado, oily fish, nuts)

• Fresh fruits and vegetables

• Wholegrains

In short: it’s nutrient-dense, anti-inflammatory, and incredibly supportive of hormone production — which is key for both egg and sperm quality.

“To eat figs off the tree in the very early morning, when they have been barely touched by the sun, is one of the exquisite pleasures of the Mediterranean.”
– Elizabeth David

What the Research Says

🧪 Study 1 (2018)
Women under 35 who followed a Mediterranean diet had higher clinical pregnancy and live birth rates compared to those who didn’t.

🧪 Study 2 (2019)
While live birth outcomes were similar between both groups, women on the Mediterranean diet had more oocytes (eggs) retrieved and a higher number of fertilised embryos.

🧪 Study 3 (2020) – Men & Fertility
A study in Italy found men who followed a Mediterranean diet had higher sperm concentration and total sperm count than those eating a low-fat diet.

The Power of Good Fats

Hormones are transported through your bloodstream attached to cholesterol, which means:

• Good fats = good hormone support

• Bad fats (like trans fats) = inflammation, disrupted hormone pathways

The Mediterranean diet delivers all the good fats your body needs — including:

• Avocado

• Extra virgin olive oil

• Oily fish (like salmon, mackerel, sardines)

• Nuts and seeds

Start With What’s On Your Plate

You don’t need to overhaul your entire life to begin improving your fertility.
Just start by crowding out the bad — fill your plate with nutrient-dense, colourful, whole foods first. You’ll naturally reduce your intake of low-quality food without feeling like you're sacrificing enjoyment.

Need Personalised Nutrition Support?

Our practitioners offer 1:1 support in St Leonards, Dural, or via video call.
We’d love to help you optimise your diet and support your journey to parenthood — wherever you are in the world.