Guest Writer: Carmel Cantone, Accredited Practising Dietitian

If you’ve ever searched “best diet for fertility” or “foods to get pregnant faster,” you’ve likely been met with an overwhelming mix of advice - eliminate dairy, cut carbs, avoid gluten, eat pineapple core, take ten supplements, detox your body, follow a rigid meal plan.

For individuals and couples already navigating the emotional stress of trying to conceive, this flood of conflicting information can be confusing, anxiety-provoking and, at times, harmful.

 

While nutrition can play an important role in reproductive health, fertility is complex and highly individual. Unfortunately, much of what circulates online can oversimplify this reality.

Let’s explore what Google often gets wrong about fertility nutrition - and what evidence-based guidance actually looks like.

 

Myth: There is one perfect fertility diet

One of the biggest misconceptions online is that there is a single universal fertility diet that works for everyone.

In reality, fertility is influenced by many factors including:

• Hormonal health
• Underlying medical conditions (such as polycystic ovarian syndrome (PCOS), endometriosis or thyroid disorders)
• Nutrient status
• Body composition
• Gut health
• Stress and sleep
• Lifestyle and environmental exposures
• Male partner health

What supports fertility for one person may not be appropriate for another.

For example:

A woman with insulin resistance and polycystic ovarian syndrome (PCOS) requires a different nutrition approach than someone with unexplained infertility.

A person with iron deficiency will need targeted iron support.

Someone following a restrictive diet may actually be under-fuelled, which can impair ovulation.

Evidence-based fertility nutrition is individualised, not one-size-fits-all.

 

Myth: Cutting out entire food groups boosts fertility

Many online fertility plans recommend eliminating dairy, gluten, grains, soy or carbohydrates altogether.

While certain individuals may need to avoid specific foods due to allergies, intolerances or medical conditions, blanket elimination is rarely supported by evidence and can increase the risk of nutrient deficiencies.

Unnecessary restriction may reduce intake of key fertility nutrients such as:

• Calcium
• Iodine
• B vitamins
• Iron
• Fibre
• Protein
• Healthy fats

Excessive restriction can also increase stress around food and contribute to disordered eating patterns - which itself can negatively impact hormonal health and ovulation.

A fertility-supportive diet should be nourishing, balanced and sustainable, and not driven by fear or rigid rules.

 

Myth: More supplements mean better fertility

Google searches often result in long supplement lists promising improved egg quality, sperm quality and faster conception.

However, supplements are often perceived as harmless simply because they are natural, but this is not always the case. Taking unnecessary or excessive doses can be:

• Ineffective
• Financially wasteful
• Potentially harmful
• Interfering with prescribed medications
• Masking underlying nutrient deficiencies

Some nutrients (such as vitamin A, iodine and iron) may be harmful at excessive doses.

Evidence-based fertility care focuses on:

• Identifying true deficiencies
• Using supplements when clinically indicated
• Prioritising food first
• Coordinating care with medical providers

Supplements should complement nutrition - not replace it.

 

Myth: Detoxing improves fertility

Detox teas, cleanses and restrictive juice fasts are often promoted as a way to “cleanse the body” before pregnancy.

The human body already has highly efficient detoxification systems: the liver, kidneys, lungs and digestive tract. At present, there is limited scientific evidence to suggest that commercial detox programs enhance fertility.

In fact, detoxing may:

• Reduce energy availability
• Lower protein intake
• Disrupt blood sugar control
• Increase stress hormones
• Delay ovulation
• Worsen nutrient deficiencies

Supporting the body’s natural detoxification pathways means:

• Eating adequate protein
• Including fibre-rich foods
• Staying hydrated
• Consuming a variety of vegetables and fruits
• Maintaining regular meals

Not starving or cleansing the body.

 

Myth: Fertility is only about women’s diets

Another major gap in online advice is the lack of attention to male fertility.

Sperm quality is influenced by:

• Nutrition
• Antioxidant intake
• Weight
• Alcohol
• Smoking
• Stress
• Sleep
• Environmental exposures

Male factors contribute to approximately 40–50% of infertility cases, yet many fertility nutrition articles focus solely on women.

A couple-based nutrition approach improves outcomes and supports overall reproductive health for both partners.

 

Myth: If you’re healthy, nutrition can’t be the issue

Many people seeking fertility support describe themselves as healthy - eating well, exercising and maintaining a balanced lifestyle. When conception doesn’t happen easily, nutrition is often dismissed as irrelevant.

However, subtle nutrient insufficiencies or metabolic imbalances may exist even in those who appear outwardly healthy.

Common issues seen in fertility nutrition practice include:

• Iron deficiency
• Low vitamin D
• Suboptimal iodine or B12
• Poor omega-3 intake
• Blood sugar dysregulation
• Inadequate protein intake
• High inflammatory load

These are not always obvious and may require assessment through diet history and blood tests in collaboration with a GP or fertility specialist.

 

What fertility nutrition should actually focus on

Rather than extreme or trendy advice, evidence-based fertility nutrition prioritises several key areas.

Balanced nourishment

Including:

• Adequate protein
• Healthy fats
• Wholegrains and fibre
• Fruits and vegetables
• Dairy or alternatives
• Iron-rich foods
• Omega-3 sources

Blood sugar regulation

Supporting hormonal balance and ovulation through regular meals and appropriate carbohydrate intake.

This is particularly important for:

• Women who have PCOS
• Men who have high insulin or blood glucose levels

Anti-inflammatory patterns

Focusing on:

• Whole foods
• Antioxidants
• Healthy fats

While reducing:

• Ultra-processed foods

Reducing inflammation may be beneficial for:

• Women who have endometriosis
• Women or men who have a higher BMI

Sufficient calories

Both under-eating and over-eating can influence fertility.

Getting the right amount and type of calories for your own needs and body is essential.

Micronutrient sufficiency

Ensuring adequate levels of:

• Folate
• Iron
• Iodine
• Zinc
• Selenium
• Vitamin D
• B12
• Choline

Individual medical context

Accounting for:

• Obesity
• PCOS
• Endometriosis
• Thyroid conditions
• IBS
• Coeliac disease
• IVF or fertility treatment
• Medication use

Emotional wellbeing

Recognising the psychological burden of fertility challenges and avoiding food rules that increase stress or guilt.

Emotional eating is a common (and normal) coping mechanism when experiencing highly stressful challenges such as infertility. However, when it becomes the only coping strategy, it may become counterproductive and less helpful over time.

Working on emotional hygiene techniques can be a helpful strategy in supporting emotional wellbeing and fertility goals.

 

Why personalised support matters

The problem with Google is not that information is unavailable - it’s that it lacks context.

Online advice cannot assess:

• Your blood results
• Your menstrual cycle
• Your medical history
• Your partner’s fertility health
• Your dietary intake
• Your lifestyle
• Your emotional relationship with food

This is where working with a qualified fertility dietitian becomes valuable. A personalised, evidence-based approach allows nutrition to support - not complicate - medical fertility care.

Nutrition should complement your GP and fertility specialist, not replace them.

 

Conclusion: Less noise, more nourishment

Trying to conceive is already emotionally demanding. Fertility nutrition should provide clarity, reassurance and support - not confusion or fear.

Google often promotes extremes, shortcuts and rigid rules. In contrast, evidence-based fertility nutrition is grounded in balance, individualisation and sustainability.

There is no magic food, no perfect diet and no detox that guarantees pregnancy. But there is a meaningful role for nutrition in supporting hormone health, egg and sperm quality, and overall wellbeing on the fertility journey.

 

Working with a fertility dietitian

Nutrition is one piece of the fertility puzzle, but it can be a powerful one when approached with the right guidance.

Fertility dietitians often work alongside GPs and fertility specialists to assess nutritional status, identify potential gaps, and create practical strategies that support reproductive health.

Carmel Cantone, Accredited Practising Dietitian and founder of Nutritional You, specialises in fertility and reproductive nutrition.

If you are navigating fertility challenges and would like personalised nutrition guidance, you can learn more about Carmel’s work here.

 

References

Chavarro, J.E., Rich-Edwards, J.W., Rosner, B.A. and Willett, W.C. (2007) ‘Diet and lifestyle in the prevention of ovulatory disorder infertility’, Obstetrics & Gynecology, 110(5), pp. 1050–1058.

Gaskins, A.J. and Chavarro, J.E. (2018) ‘Diet and fertility: a review’, American Journal of Obstetrics and Gynecology, 218(4), pp. 379–389.

European Society of Human Reproduction and Embryology (ESHRE) (2023) ESHRE guideline: female infertility.

World Health Organization (WHO) (2023) Infertility prevalence estimates, 1990–2021.

Stephenson, J. et al. (2018) ‘Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health’, The Lancet, 391(10132), pp. 1830–1841.

Homan, G.F., Davies, M. and Norman, R. (2007) ‘The impact of lifestyle factors on reproductive performance’, Human Reproduction Update, 13(3), pp. 209–223.

Afeiche, M.C. et al. (2014) ‘Dietary fat intake and semen quality among men attending a fertility clinic’, Human Reproduction, 29(7), pp. 1576–1584.

Salas-Huetos, A. et al. (2017) ‘Dietary patterns, foods and nutrients in male fertility parameters’, Human Reproduction Update, 23(4), pp. 371–389.

Marshall, K. et al. (2022) ‘Nutritional considerations for optimizing fertility’, Nutrients, 14(5), 1018.

Higgins, J.P.T. et al. (2020) Cochrane handbook for systematic reviews of interventions.

Rossi, B.V. et al. (2016) ‘Exercise, energy balance and fertility’, Fertility and Sterility, 105(4), pp. 873–880.

Mitchell, M. et al. (2020) ‘Micronutrient status and female fertility’, Reproductive Biomedicine Online, 41(5), pp. 809–822.

National Health and Medical Research Council (NHMRC) (2013) Australian Dietary Guidelines.

Practice Committee of the American Society for Reproductive Medicine (ASRM) (2021) ‘Optimizing natural fertility: a committee opinion’, Fertility and Sterility, 116(2), pp. 302–310.