What to Eat When You’re Trying to Conceive: A Functional Nutrition Guide

If you’re actively trying to conceive, chances are you’ve Googled what to eat for fertility at least once — maybe a hundred times. And the advice can feel overwhelming, contradictory, or overly simplified.

In functional nutrition, we take a different approach. Instead of focusing on a rigid “fertility diet,” we look at how food supports hormone signaling, ovulation, egg quality, and overall metabolic health — all of which play a role in conception.

This guide is designed for women who are already trying to conceive and want clarity, not extremes.

Why Nutrition Matters When You’re Trying to Conceive

Ovulation, hormone production, and cycle regularity are all energy-dependent processes. Your body needs adequate nutrients, stable blood sugar, and low inflammation to prioritize reproduction.

When key nutrients are missing — or when blood sugar and stress are consistently high — your body may struggle to ovulate efficiently, even if your cycle looks “normal” on the surface.

Nutrition doesn’t guarantee pregnancy, but it creates a more supportive internal environment for conception.

The Foundation of a Fertility-Supportive Diet

Rather than focusing on superfoods alone, fertility nutrition starts with consistency.

A fertility-supportive diet prioritizes:

• Balanced blood sugar

• Adequate protein and healthy fats

• Micronutrients involved in hormone signaling

• Anti-inflammatory foods

Think steady nourishment, not restriction.

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Top Foods to Focus On When Trying to Conceive

1. Quality Protein (Every Meal)

Protein provides the amino acids needed for hormone production and tissue growth.

Examples:

• Eggs

• Poultry

• Grass-fed beef

• Wild-caught fish

• Greek yogurt or cottage cheese

• Lentils and beans (when well tolerated)

Aim for protein at every meal and snack to support stable blood sugar.

2. Healthy Fats for Hormone Production

Hormones are made from fat, and dietary fat supports ovulation and progesterone production.

Focus on:

• Avocados

• Olive oil

• Nuts and seeds

• Fatty fish (salmon, sardines)

• Full-fat dairy if tolerated

Avoid extremely low-fat diets while trying to conceive.

3. Complex Carbohydrates for Cycle Support

Carbohydrates fuel ovulation and thyroid function. The key is quality and balance.

Supportive options include:

• Sweet potatoes

• Squash

• Oats

• Quinoa

• Fruit

• Brown or white rice paired with protein and fat

Carbohydrates are especially important in the follicular phase and around ovulation.

4. Iron-Rich Foods

Iron plays a role in ovulation and implantation. Many women trying to conceive have low iron stores without realizing it.

Iron-rich foods include:

• Red meat

• Liver (small amounts)

• Lentils

• Spinach

• Pumpkin seeds

Pair plant-based iron with vitamin C for better absorption.

5. Nutrient-Dense Produce

Vegetables and fruits provide antioxidants that help protect egg quality and reduce inflammation.

Focus on:

• Leafy greens

• Berries

• Cruciferous vegetables

• Colorful produce of all kinds

Variety matters more than perfection.

A Simple Fertility-Supportive Day of Eating

Breakfast	Eggs cooked in olive oil with roasted vegetables and fruit on the side
Lunch	Grain bowl with chicken, rice or quinoa, avocado, and greens
Snack	Greek yogurt with berries and nuts
Dinner	Salmon, sweet potato, and sautéed greens
Optional smoothie	Protein powder, frozen berries, spinach, and healthy fat (nut butter or seeds)

Foods to Limit (Not Eliminate)

Rather than cutting foods entirely, focus on reducing frequency of:

• Highly processed foods

• Excess added sugars

• Ultra-refined carbohydrates eaten alone

• Excessive caffeine

• Alcohol

These can increase inflammation and blood sugar swings, which may interfere with hormone signaling over time.

Nutrition + Your Cycle: Why Timing Matters

Your nutritional needs can shift slightly throughout your cycle.

• Follicular phase & ovulation:Your body often benefits from more carbohydrates and antioxidant-rich foods.

• Luteal phase:Protein, healthy fats, magnesium-rich foods, and steady meals support progesterone and blood sugar stability.

Understanding your cycle helps you nourish your body with it — not against it.

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When Nutrition Isn’t the Whole Picture

If you’re eating well but still experiencing:

• Irregular cycles

• Short luteal phases

• Severe PMS

• Difficulty confirming ovulation

It may be helpful to look deeper at labs, nutrient status, and metabolic health. Nutrition works best when it’s personalized.

This is something I walk through with clients often — helping them understand what their body may be asking for and how to support it more intentionally.

Want Help Understanding Your Cycle?

If you’re trying to conceive and want more clarity:

• Start with my free cycle decoder to better understand your body’s signals

• Or book a free discovery call to see if functional nutrition support is a good fit

You don’t need to do everything perfectly, you just need the right information for your body.

Let's talk about your fertility