By Lindsay Morris
Trying to get pregnant after 35? You’re not alone. With more women choosing to conceive later in life, fertility-focused nutrition is getting more attention than ever. While no single food can guarantee pregnancy, the right diet and lifestyle choices can support hormone balance, egg health, and overall reproductive wellness. In this guide, a fertility dietitian shares simple, science-backed ways to eat and live to support your chances of conceiving.
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Increasingly, women are choosing to conceive later in life, so it’s no surprise that questions about boosting fertility after 35 are on the rise. While many factors are beyond our control, lifestyle choices, including nutrition, play a significant role in reproductive health. That’s why so many women seek out the best fertility-supporting foods. And they’re onto something: science suggests that what we eat may either help or hinder our chances of getting pregnant.
“If you’re trying to improve your hormone health in hopes of conceiving, start by looking at what you can add to your diet to boost your nutrient levels,” says internationally based registered dietitian and certified personal trainer Elizabeth Shaw, MS, RDN, CPT, author and fertility cookbook author.
Shaw provided five simple, practical, and research-backed ways to eat right while improving your chances of getting pregnant.
Choose Healthy, Consistent Meals for Pregnancy Success
Eat regularly but mindfully, says Shaw. “If you don’t feed your body nourishing foods on a consistent basis, you can negatively impact your hormone health.”
Now, more than ever, is the time to focus on complex carbohydrates, lean proteins, and healthy fats.
Research shows that healthy carbohydrates—whole grains like brown rice and oats, starchy vegetables like sweet potatoes and squash, and legumes like lentils and beans—play a vital role in digestive health and hormonal balance.
Carbs may also affect fertility. A 2017 study involving 18,555 premenopausal, married nurses from the Nurses’ Health Study II found that carbohydrate quality, rather than quantity, influences fertility.
Women who consumed mainly simple and refined carbohydrates—high-glycemic index foods like white rice and potatoes—had a greater risk of ovulatory infertility. In contrast, those who ate mostly complex carbohydrates—low-glycemic index foods like brown rice and dark bread—had a reduced risk. The increased risk may be related to insulin resistance, a condition in which the body’s cells become less responsive to a hormone that regulates blood sugar levels.
Stable insulin levels support insulin sensitivity, essential for hormonal balance and particularly important for managing conditions like polycystic ovary syndrome (PCOS), a common cause of infertility.
Composed of building blocks called amino acids, protein from plants and animals helps the body repair and create cells. It also regulates biological processes like growth and development in children, teens, and pregnant women. How the body absorbs and uses amino acids and works together with other nutrients plays a significant role in every reproduction stage, from fertilization and implantation to placenta development and healthy baby growth. Plus, there is evidence that eating more protein could help regulate insulin levels and blood sugar and treat infertility.
“Lean proteins, like pork and chicken, can fit into a diet conducive to fertility, but so can tofu and edamame,” Shaw says.
And don’t fret about healthy fats, especially those rich in omega-3 fatty acids, like walnuts, flaxseeds, and fatty fish such as salmon. These foods help regulate hormone production, support metabolic health, and control inflammation, which has been linked with infertility.
Eating anti-inflammatory foods may support higher embryo quality and increased live births in women. A low-inflammation diet is also associated with better sperm quality in men.
Don’t Fall for Fertility Diet Myths
“There is no superfood that will make you pregnant overnight; believe me, I’ve tried!” says Shaw.
You may have heard that eating pineapple on an empty stomach can boost your chances of getting pregnant on the day of your embryo transfer. The theory? The fruit contains digestive enzymes called bromelain, which some animal and cellular studies have shown reduce inflammation, which, in excess, can make conception more difficult.
Other studies have also shown that bromelain may have anticoagulant properties, which could improve blood flow to the uterus and reduce the risk of blood clots. The reality? There’s much more involved in implantation, and so far, these studies have not been performed on humans.
Save the pineapple to flavor your water, says Shaw. While she acknowledges its nutritional benefits—including phytonutrients, important for their anti-inflammatory, antimicrobial, and cancer-protective properties—she sdds, “Eating it won’t enhance your fertility.”
Consider a Mediterranean Diet for Fertility Support
There’s plenty of evidence to suggest a Mediterranean-style diet may positively influence fertility, says Shaw.
Research published in the November 2022 issue of Nutrition Reviews explored the impact of this plant-forward diet on fertility. Drawing from a sample of about 13,000 women and 1,300 men across 11 cohort studies, researchers found that adherence to this plant-forward diet was associated with improved sperm quality and the potential for better pregnancy outcomes.
Among men, following a Mediterranean diet was linked to a 154% to 186% greater likelihood of having a healthy sperm count and concentration. For women, the diet was associated with a 19% higher chance of pregnancy and a 34.8% lower chance of a stillbirth or miscarriage, though these results varied significantly between studies. Overall, the most consistent and substantial benefits were seen in male fertility, a great reason for prospective parents to embrace a healthy diet together.
A separate review involving 103,204 women demonstrated how a Mediterranean diet during pregnancy could even protect women from gestational diabetes mellitus and preterm birth. The findings, published in December 2023 in the American Journal of Obstetrics and Gynecology, suggest that this diet may affect female reproductive health from adolescence through menopause.
“This dietary type includes a wide abundance of fruits and vegetables, which are high in antioxidants, fiber, and other important vitamins and minerals that support total body health,” explains Shaw.
Streamline Your Meals while TTc
“Life is stressful, keep your meals simple,” advises Shaw.
Women trying to conceive have enough on their proverbial plates. No need to extend that to dinner dishes!
Consider life hacks like meal prep and batch cooking, something Shaw recently introduced to a client nearing 40. “For instance, making a bigger portion of a whole grain, like bulgur, to use as a base with salad greens for a quick and easy chicken taco bowl for lunch or dinner came in handy for her busy work life,” she says.
Embrace a Whole-Body Fertility Fix
Nutrition isn’t the only piece of the fertility puzzle. Eating right can make a difference in reproductive health, especially for women over 35 who are navigating an advanced-age pregnancy journey. But increasing your conception odds goes beyond what’s on your plate.
“Supporting your fertility takes a holistic approach, highlighting what you’re eating, how you’re moving your body, and what you’re putting on your body,” says Shaw.
The American Society for Reproductive Medicine advises against alcohol abuse, recreational drug use, smoking, and high caffeine intake for their potentially negative impact on fertility. However, it’s less clear on exercise.
A June 2023 study published in F&S Reports found that two weekly hours of moderate exercise, such as a brisk walk or leisurely bike ride, improved conception rates among women with a normal body mass index (BMI) by 15%. In contrast, healthy women who engaged in two weekly hours of vigorous exercise, such as running and aerobics, were actually 16% less likely to get pregnant than their sedentary counterparts. Still, researchers found that vigorous aerobic exercise or resistance training can benefit women who are overweight or obese by improving insulin sensitivity, making it easier to regulate blood sugar, and supporting metabolic health.
The Bottom Line
Consult your physician for a plan tailored to your BMI and any underlying health conditions. With personalized guidance, you can take intentional steps to support your fertility and overall health.
While there’s no magic food or overnight fix, your daily choices—especially around nutrition—can make a real impact on your chances of getting pregnant and having a healthy baby. Boosting fertility requires a whole-lifestyle approach: nourishing your body, managing stress, prioritizing sleep, and staying active all play essential roles. Every effort you make toward balance brings you closer to your reproductive goals and enhances your long-term well-being.