If you are trying to conceive, what you eat genuinely matters, and the research behind fertility nutrition is more specific than most people realize. The most compelling evidence comes from the Nurses’ Health Study II, a prospective cohort study from Harvard University that tracked 17,544 women over eight years. A peer-reviewed PMC analysis of the data found that women in the highest quintile of the Harvard “fertility diet” pattern had a 66% lower risk of ovulatory disorder infertility and a 27% lower risk of infertility from other causes, compared with women in the lowest quintile. This grocery list is built around the dietary pattern that produced those outcomes.
For a deeper look at the individual foods with the strongest research behind them, see our companion article: foods that support fertility. This grocery list focuses on the practical weekly shopping side: what to buy, what to avoid, and how to organize your kitchen around a diet that works for reproductive health in both women and men.
How Diet Affects Fertility: The Core Mechanisms
Swapping animal protein for plant protein measurably reduces ovulatory infertility risk. A Frontiers in Public Health review of the NHS-II data found that the fertility diet pattern specifically prioritizes vegetable protein over animal protein, and that every 5% of calories shifted from animal protein to plant protein was associated with roughly a 50% lower risk of ovulatory infertility.
Trans fat is the single most damaging food component for ovulatory function. The same review found that for every 2% increase in energy from trans fatty acids, women in the NHS-II had a 73% greater risk of ovulatory infertility, one of the strongest dietary risk associations in the entire fertility literature.
Full-fat dairy outperforms low-fat dairy for fertility outcomes, in a counterintuitive finding. The Harvard fertility diet included full-fat dairy specifically, not the low-fat versions typically recommended for general health, based on the theory that removing fat from dairy may alter the hormone ratios present in the milk. Women who consumed at least one serving of full-fat dairy daily had lower ovulatory infertility risk than those who chose low-fat versions.
Folate is critical before conception, not just after a positive test. A Fertility and Sterility review of diet and female fertility30428-X/fulltext) summarizes evidence that women who consumed six or more multivitamin tablets per week had a 41% lower risk of ovulatory infertility, with folate appearing to explain most of that association, and that higher pre-pregnancy folate intake was also associated with lower risk of spontaneous abortion.
Mediterranean-style eating improves fertility in both women and men. Harvard Health Publishing’s review of fertility and diet notes that diets high in unsaturated fats, whole grains, vegetables, and fish have been associated with improved fertility outcomes in women, and that semen quality in men improves with similar healthy dietary patterns.
Fertility Diet Foods List: What to Buy
Plant Proteins (Most Important Category for Ovulatory Fertility)
Best sources:
- Lentils and beans, particularly black beans and chickpeas
- Edamame and tofu
- Nuts and nut butters
- Seeds such as pumpkin, sunflower, and flaxseed
Full-Fat Dairy
This is the most counterintuitive item on the fertility grocery list given standard dietary guidance, but it is among the best-supported individual findings from the NHS-II.
Best choices:
- Whole milk
- Full-fat plain yogurt
- Full-fat cottage cheese
- Cheese in moderate portions
Folate-Rich Foods
Best sources:
- Dark leafy greens such as spinach, kale, and Swiss chard
- Lentils and beans
- Asparagus
- Fortified whole grain bread and cereal
- Avocado
- Citrus fruits
Non-Heme Iron Sources, Paired with Vitamin C
Best sources:
- Lentils and spinach
- Fortified cereals
- Pumpkin seeds
- Tofu
Omega-3 Rich Seafood
Best sources:
- Salmon
- Sardines and mackerel
- Walnuts and ground flaxseed
Low-Glycemic Index Whole Grains and Complex Carbohydrates
Best choices:
- Oats
- Brown rice and quinoa
- Whole grain bread and pasta
- Sweet potatoes
Antioxidant-Rich Fruits and Vegetables
Best choices:
- Berries
- Citrus fruits
- Broccoli and bell peppers
- Tomatoes and avocado
Healthy Unsaturated Fats
Best choices:
- Extra virgin olive oil as your primary cooking fat
- Avocado
- Nuts and seeds
Foods to Avoid With a Fertility Diet
Trans Fats
Trans fat has the most damaging association of any dietary component in the NHS-II fertility data, making this one of the most straightforward and evidence-backed avoidances on this list.
Foods to avoid:
- Partially hydrogenated vegetable oils
- Commercially produced fried foods and fast food
- Many packaged baked goods, margarine sticks, and shelf-stable processed snacks
Red and Processed Meat
Foods to limit:
- Frequent red meat consumption
- Processed meats such as bacon, sausage, and deli meats
Low-Fat Dairy Products
Based specifically on the NHS-II findings, this is a counterintuitive swap from standard dietary advice.
To reduce or replace with full-fat versions:
- Skim and low-fat milk
- Low-fat yogurt and low-fat cheese
- Fat-free cottage cheese
Refined Carbohydrates and High-Glycemic Foods
Foods to limit:
- White bread and white pasta
- Sugary cereals and pastries
- Sugar-sweetened beverages
Alcohol
While Harvard Health’s review notes that alcohol appeared to have little or no effect on fertility in some analyses, heavy consumption is consistently flagged as a risk across fertility research, and avoiding alcohol entirely is the most conservative and widely recommended approach.
To limit or avoid:
- Alcohol of all kinds, particularly in the preconception period
Caffeine
The evidence on caffeine and fertility is inconsistent, with Harvard Health noting it appeared to have little effect in some reviews, while other studies flag high intake as a modest risk. Moderate caffeine, roughly one to two cups of coffee per day, is generally considered acceptable.
To moderate rather than eliminate:
- High daily caffeine intake above two cups of coffee or equivalent
Fertility Diet Grocery List by Store Section
This list covers one week for one adult in the preconception period, organized around the Harvard fertility diet pattern.
Produce
- Spinach and kale, for folate and iron (1 bag and 1 bunch)
- Asparagus, for folate (1 bunch)
- Avocado, for folate and healthy fat (3)
- Berries, for antioxidants (1 to 2 punnets)
- Citrus fruits, for folate and vitamin C (4 to 6)
- Broccoli and bell peppers, for vitamin C to boost iron absorption (1 head and 3)
- Sweet potatoes (3 medium)
Meat, Seafood, and Eggs
- Fresh salmon and sardines, omega-3 priority (3 portions combined)
- Chicken breast, in moderate amounts alongside plant protein (400g)
- Eggs (1 dozen)
Dairy
- Whole milk rather than skim (1 carton)
- Full-fat plain yogurt (1 tub)
- Full-fat cottage cheese (1 tub)
Grains and Legumes
- Lentils and black beans, plant protein and folate priority (3 to 4 cans)
- Edamame (1 bag, fresh or frozen)
- Tofu (1 block)
- Oats (1 container)
- Brown rice and quinoa (500g each)
- Whole grain bread and fortified cereal (1 loaf and 1 box)
Pantry
- Extra virgin olive oil (1 bottle)
- Walnuts (150g)
- Ground flaxseed and pumpkin seeds (200g each)
- Nut butter such as almond or cashew (1 jar)
Frozen
- Frozen salmon fillets (1 bag)
- Frozen edamame (1 bag)
- Frozen leafy greens (1 bag)
- Frozen mixed berries (1 bag)
Beverages
- Water, primary beverage
- Moderate coffee or tea if you are a regular consumer, limited to one to two cups daily
Practical Tips for the Fertility Diet
Start the fertility diet at least three months before you plan to conceive. Egg maturation takes roughly 90 days, which means the nutritional environment you create now affects egg quality at the time of conception.
Shift toward plant protein as your primary protein source most days. The 50% reduction in ovulatory infertility risk associated with shifting just 5% of calories from animal to plant protein makes this one of the highest-impact single dietary changes you can make.
Switch to full-fat dairy, even if you have been avoiding it for other health reasons. The NHS-II finding on full-fat versus low-fat dairy is consistent enough across analyses to be worth acting on during the preconception period specifically.
Take a prenatal vitamin with folate or folic acid starting now, not after a positive test. The neural tube closes within the first few weeks of pregnancy, often before you know you are pregnant, making pre-conception folate one of the most important supplements to start early.
Eliminate trans fat as completely as possible. Read ingredient labels for partially hydrogenated oils and choose whole or minimally processed foods to avoid it in packaged products.
Both partners’ diets matter. Mediterranean-style eating has been linked to improved semen quality and male fertility outcomes, so these grocery list changes are worth applying to both partners rather than just the person carrying the pregnancy.
Work with your OB-GYN or a registered dietitian, particularly if you have a condition like PCOS or endometriosis that affects fertility through additional mechanisms. Diet is a meaningful lever, but it works alongside, not instead of, medical evaluation and treatment for underlying conditions.
The Bottom Line
The fertility diet is one of the better-evidenced dietary patterns in reproductive health, anchored by a Harvard study showing women who followed it had a 66% lower risk of ovulatory infertility. Build your grocery list around plant proteins, full-fat dairy, folate-rich leafy greens, low-glycemic whole grains, omega-3-rich fish, and extra virgin olive oil, while cutting trans fat, reducing red meat, replacing low-fat dairy with full-fat versions, and limiting refined carbohydrates. Start these changes at least three months before you plan to conceive, take a prenatal vitamin with folate, and apply the same dietary principles to both partners since nutrition affects both egg quality and sperm quality.
Disclaimer: Nutritional data referenced in this article is sourced from USDA FoodData Central. This article is for informational purposes only and does not constitute medical or dietary advice. Infertility has many possible causes, and dietary changes, while meaningful, work best alongside evaluation and guidance from your OB-GYN, reproductive endocrinologist, or a registered dietitian with expertise in fertility nutrition.
