The Truth About Fertility Diets - and Why One Size Will Never Fit All

If you've spent any time googling 'the best diet for fertility' or on Instagram while trying to conceive, you’ve probably seen hundreds of posts claiming to have the perfect fertility diet.
“The Mediterranean Diet.”
“Cut out dairy/sugar/carbs/saturated fat.”
“Go gluten-free.”
“Go plant-based.”
“Don’t go plant-based.”
“You must eat avocado.”

So what diet is 'the best'? Well.....
No single diet works for every woman - and it never will.

Here’s why:

Your body is unique - so your fertility diet should be too

Your ideal way of eating depends on things like:

✔ your personal tastes
✔ your cultural foods
✔ your budget
✔ your metabolism
✔ your gut health
✔ your environment
✔ what’s available locally and seasonally

Even a 'healthy' food can be inflammatory for YOU if your gut isn’t tolerating it.
One woman thrives on avocado… another gets bloated and  gassy from it.

This is why I don't like to give eating plans.  Ideas and recipes yes but not a follow along eating plan. 

How to find YOUR personal fertility-supportive foods

1. Keep a food & symptom diary for 2 weeks

This is one of the most empowering tools you can use.

Track:
• what you ate
• how you felt after (mood, mental clarity)
• physical reactions (bloating, gas, skin changes, congestion, fatigue, headaches)
• your hunger patterns
• your energy levels
• menstrual symptoms

You’ll be amazed what patterns you spot once you start looking.

2. Consider a Food Sensitivity Test

If you want deeper clarity, you can also take a Food Sensitivity Test.
It helps identify foods that are creating low-grade inflammation inside your body - even when you don’t feel it immediately.

These reactions can affect:
• gut health
• inflammation
• metabolism
• hormone balance
• fertility

It’s one of the quickest ways to personalise your fertility nutrition.

So what should a fertility-friendly way of eating look like?

In my coaching, I use a pro-metabolic, bioenergetic approach inspired by Dr. Ray Peat.

This style of eating:
✔ supports your thyroid
✔ balances blood sugar
✔ nourishes your adrenals
✔ reduces inflammation
✔ restores a healthy metabolism
✔ boosts progesterone production
✔ supports egg quality

Here's what I love about it...it’s flexible, it's realistic and it's very nourishing.
Not restrictive or stressful.

The core principles of pro-metabolic eating for fertility:

1. Eat whole, digestible, nutrient-rich foods

Your body recognises REAL food. Think:
• ripe fruits
• root vegetables
• dairy (if tolerated)
• eggs
• good-quality meat
• fish
• gelatin / bone broth
• honey
• sourdough
• well-cooked veg

If your great granny would recognise it, then go for it!

2. Eat regularly & don’t let your blood sugar crash

Skipping meals or fasting is stressful for the body - and a stressed body won’t prioritise getting pregnant.

Your hormones need:
• consistent energy
• protein at each meal
• carbs paired with protein & fat
• breakfast within an hour of waking

3. Eat seasonally & locally

Seasonal foods have:
• more life force
• better nutrient density
• natural alignment with your environment
• fewer toxins
• better digestibility

Winter foods nourish warmth and minerals.
Summer foods hydrate and cool inflammation.

Your body understands this rhythm.

4. Support your gut

A well-functioning gut:
• absorbs the nutrients needed for hormones
• clears excess estrogen
• lowers inflammation
• builds a stronger immune system
• improves progesterone production

This is why gut work is a foundational pillar in my ALIGNED protocol.

Here are some lovely Winter seasonal meal ideas that align with pro-metabolic eating:

• Slow-cooked beef stew with carrots & potatoes
• Homemade chicken soup with bone broth
• Warm apple compote with cinnamon & Greek yogurt
• Roasted root vegetable traybake with salmon
• Oat flour pancakes with berries & maple syrup
• Home made egg yolk custard with honey (very progesterone-supportive!)

Inside the Aligned Fertility Starter bundle, there is a pro-metabolic eating guide as well a 120 page workbook to get you started with my ALIGNED protocol.

Check it out below.