What is the best diet for fertility?

No single diet guarantees conception, but the Mediterranean pattern has the strongest and most consistent evidence as the best diet for fertility. Very high-glycemic, heavily processed, and highly restrictive patterns tend to be less supportive. The best approach is a sustainable, mostly whole-food pattern you can actually maintain through the preconception window and into pregnancy.

How the main patterns compare

What the research suggests

A meta-analysis comparing dietary patterns found that Mediterranean and other healthy patterns were associated with improved fertility outcomes, particularly in assisted reproduction. Reviews of the Mediterranean pattern specifically link higher adherence to better fertility markers in women and men. Research on glycemic load adds nuance: higher-glycemic eating has been associated with greater odds of infertility, which is part of why a moderate, blood-sugar-friendly version of any pattern tends to perform well.

RELATED: Can blood sugar balance impact fertility?

Practical takeaways

• Default to a Mediterranean-style pattern as the best-supported starting point
• If you reduce carbs, prioritize carb quality, choosing whole grains, legumes, and vegetables over eliminating carbs entirely
• Be cautious with very restrictive diets like strict keto or carnivore, which are not well studied for fertility and can be hard to sustain
• Keep fiber high, since it supports blood sugar and hormone balance
• Choose the pattern you can maintain for months, since consistency drives results

When to talk to your provider

If you have PCOS, insulin resistance, or a history of disordered eating, work with a provider or dietitian to choose an approach that is both effective and safe for you.

Frequently asked questions on the best fertility diet

Is keto good for fertility?
The evidence is limited and mixed. A moderate, blood-sugar-friendly pattern with quality carbohydrates is better supported than strict keto.

Is the Mediterranean diet good for men too? 
Yes. Higher Mediterranean adherence is associated with better semen quality, so it is a strong choice for both partners.

The best fertility diet is the well-rounded, whole-food pattern you can live with, and for most people that looks Mediterranean.

A note from WeNatal: personalize your starting point

The best diet is the one that fits your body and your life. Our  WeNatal quiz helps you find a starting point based on where you are in your journey, and our free guide translates the Mediterranean pattern into simple, realistic meals for the preconception window.