Fertility issues affect up to 15 percentTrusted Source of couples. The road to parenthood can sometimes be a huge challenge, but know you’re not alone in those challenges.

Luckily, there are a few natural ways to increase your fertility. In fact, food choices and lifestyle changes can help boost fertility.

1. Eat foods rich in antioxidants

Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.

One 2012 study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

2. Eat a bigger breakfast

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For moderate weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can contribute to infertility.

In addition, by the end of the 12-week study, these women had ovulated more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

Check out these ideas for healthy, delish breakfast options if you need some inspiration.

3. Avoid trans fats

Eating healthy fats every day is important for boosting fertility and overall health.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods. Some of the faves, we know.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods. Some of the faves, we know.

Studies have found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility for both men and womenTrusted Source.

4. Cut down on carbs if you have PCOS

Following a lower carb eating plan (where less than 45 percent of calories come from carbs) is generally recommended for women with PCOS.

Several studies have indicated that managing carb intake provides beneficial effects on some aspects of PCOS.

Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity.

Here’s a primer on how to eat fewer carbs in a healthy way.

5. Eat fewer refined carbs

Speaking of carbs: It’s not just the amount of carbs that’s important, but also the type.

Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI). The GI tells you if a carbohydrate-dense food will raise your blood sugar significantly.

Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Consistent elevated insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need it. This can contribute to a lack of egg maturation and ovulation.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

6. Eat more fiber

Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.

One older 2009 studyTrusted Source associated soluble fiber, such as from avocados, sweet potatoes, oats, and fruits, with lower levels of estrogen and progesterone. Soluble fiber from fruit especially had the strongest association with lower concentrations of estrogen.

Some examples of high fiber foods are whole grains, fruits, vegetables, and beans. The daily recommended intake of fiber for women is 25 grams per day and 31 grams for menTrusted Source.

One 2009 study found that eating 10 grams more cereal fiber per day was associated with a 44 percent lower riskTrusted Source of ovulatory infertility among women older than 32 years.

However, the evidence on fiber is still mixed. Another study of 250 women aged 18 to 44 showed that increasing fiber by 5 g per day decreased hormone concentrationsTrusted Source with a higher probability of anovulation (when ovulation doesn’t take place).

Check with your doctor on your current fiber intake to see if you should be eating more.

7. Swap protein sources

Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility.

A study showed that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50 percentTrusted Source.

A 2018 study concluded that eating more fishTrusted Source correlates to a higher probability of live birth following infertility treatment.

Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish. Try this coconut chickpea curry for a protein-filled dinner.

8. Choose high fat dairy

High intakes of low fat dairy foods may increase the risk of infertility, whereas high fat dairy foods may decrease it.

It found that women who consumed one or more servings of high fat dairy per day were 27 percent less likely to be infertile.

To reap these potential benefits, try replacing one low fat dairy serving per day with one high fat dairy serving, such as a glass of whole milk or full fat yogurt.

This buffalo chicken dip made with full-fat Greek yogurt is divine.

9. Add in a multivitamin

If you take multivitamins, you may be less likely to experience ovulatory infertility.

In fact, an estimated 20 percentTrusted Source of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week. Micronutrients found in vitamins have essential rolesTrusted Source in fertility. For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.

Have a chat with your doctor about supplements including any multivitamins that could help get you closer to pregnancy.

10. Get active

Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effectsTrusted Source on fertility for women and men, especially those with obesity.

Excessive exercise may change the energy balance in the body, and negatively affect your reproductive system. If you plan to increase your activity, add it gradually and make sure your healthcare team is aware.

See if your doctor is in favor of you adding these yoga poses to your routine.

Good nutrition is vital for a healthy body and reproductive system and to help you become pregnant.

Eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy. Plus, it’s just helpful to you all around.

If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today. But don’t let stress and worry get you down. Talk to your healthcare team to find the best choices for you.