I’m a Fertility Expert — These Are the 5 Foods You and Your Partner Should Eat If You Want to Get Pregnant

I’m a fertility expert – these are the 5 foods you and your partner should eat if you want to get pregnant

A FERTILITY expert has revealed the five foods he tells couples to prioritise when they’re trying for a baby – after a viral TikTok trend claimed Brazil nuts are essential for boosting fertility.

From bone broth cleanses to supplement stacks, social media is packed with claims about “fertility foods”. But experts say the real evidence points to a handful of everyday staples that support egg quality, sperm health and hormone balance – and crucially, they’re foods both partners should be eating.

Alpesh Doshi, consultant clinical embryologist and co-founder of IVF London, insists diet plays a far bigger role in fertility than many couples realise.

“Food won’t guarantee pregnancy,” he said. “But it absolutely influences the foundations – egg health, sperm quality, ovulation and the early environment an embryo develops in. Fertility is very much a couple’s issue, not just a women’s one.”

These are the five foods he recommends most.

1. Brazil nuts (in moderation)

Brazil nuts have gone viral for fertility – and for good reason. “They’re one of the richest dietary sources of selenium,” Mr Doshi said. “Selenium plays a role in antioxidant protection and is particularly important for sperm health.”

However, he warned couples not to overdo it. “One or two Brazil nuts a day is enough. Selenium is powerful, but too much can be harmful,” he added.

2. Oily fish

Salmon, sardines and mackerel are high on Mr Doshi’s list.

“Omega-3 fatty acids help reduce inflammation and support cell membranes,” he said. “That matters for both egg and sperm quality.” Research has linked omega-3 intake with improved sperm parameters and overall reproductive health.

3. Eggs

Eggs are a simple but powerful fertility food.

“They’re rich in protein, choline and essential micronutrients,” Mr Doshi explained. “Choline in particular supports early cell development, which is important in the earliest stages of pregnancy.”

He added that eggs are easy to include without radically changing diet habits.

4. Leafy greens and pulses

Spinach, broccoli, lentils and chickpeas play a key role in pre-conception nutrition.

“These foods provide folate, fibre and plant compounds that support hormone regulation and reproductive health,” Mr Doshi said. He stressed that while supplements are still recommended, diet provides a vital baseline.

5. Unprocessed red meat (the surprising one)

Red meat often gets bad press – but Mr Doshi said moderate amounts of unprocessed red meat can support fertility.

“It’s one of the best sources of heme iron, zinc and vitamin B12,” he said. “Iron deficiency has been linked to ovulatory issues, while zinc is critical for sperm production and testosterone.”

He emphasised quality and moderation, adding: “This isn’t about processed meats or excess, it’s about small amounts of good-quality red meat as part of a balanced diet.”

Mr Doshi’s final message is clear.

“If you’re trying for a baby, make dietary changes together,” he said. “The couples who do best see fertility as a shared project – not something one person has to fix alone.”