The Best Diet for Fertility and Egg Freezing
No gimmicks, no detox teas—just real food that supports your body.
When you’re prepping for egg freezing or trying to improve your fertility, it’s natural to want to do everything right. Cue: the Google rabbit hole of fertility superfoods, confusing supplements, and diets that make you want to cry into your avocado toast.
The good news? Fertility nutrition doesn’t have to be restrictive, overwhelming, or expensive. It’s not about eating perfectly—it’s about eating in a way that helps your body feel safe, nourished, and supported.
So let’s break it down: what actually works, what to skip, and how to eat in a way that feels kind, not punishing, during egg freezing.
First, Let’s Bust a Myth
There is no single “fertility food” that will guarantee you better eggs. Sorry, maca powder.
But what you can do is reduce inflammation, support hormone balance, and give your body the building blocks it needs to make healthy follicles and balanced cycles.
That means eating real food, consistently, in a way that works with your body—not against it.
The Basics: What a Fertility-Friendly Diet Looks Like
🥦 1. Focus on Whole, Anti-Inflammatory Foods
The foundation of a fertility-supportive diet is simple: whole foods, mostly plants, lots of colour.
Go for:
Leafy greens (spinach, kale, rocket)
Cruciferous veggies (broccoli, cauliflower, cabbage)
Berries and brightly coloured fruits
Sweet potatoes, squash, carrots
These are rich in antioxidants, vitamins like C, E, and folate, and fibre to support hormone detox via your gut.
🥚 2. Prioritise Quality Protein
Your follicles need protein for development, and your hormones need fat to stay balanced. That doesn’t mean chugging protein shakes—it means including high-quality sources in your meals.
Best fertility-friendly proteins:
Organic eggs (especially the yolk!)
Wild-caught fish like salmon and sardines (hello omega-3s)
Organic poultry
Lentils, chickpeas, and black beans
Tofu and tempeh (choose organic when possible)
🥑 3. Embrace Healthy Fats
Good fats are so important for hormone production and egg health. Plus, they help keep you full, reduce blood sugar spikes, and make food taste good. Win-win.
Fertility-friendly fats:
Avocados (they’re not a cliché, they’re a classic)
Extra virgin olive oil
Flaxseeds and chia seeds
Walnuts and almonds
Fatty fish (salmon, mackerel)
Ghee or grass-fed butter (in moderation)
Try to cook with olive oil and drizzle some flaxseed oil over salads for a boost.
🍚 4. Choose Complex Carbs (But Don’t Fear Carbs)
Carbs are not the enemy. Your body (and your hormones) actually need them—especially if you’re coming off birth control or under stress from fertility treatments.
Fertility-friendly carbs include:
Quinoa, brown rice, oats
Sweet potatoes
Legumes and lentils
Wholegrain bread or sourdough
Avoid processed white carbs when possible—not because they’re “bad,” but because they can spike insulin, which may impact egg quality in some women.
🧃 5. Support Your Liver + Gut (Detox, But Gently)
You don’t need a juice cleanse. But you do want your liver and gut working smoothly, because they’re key players in hormone balance and estrogen detox.
Simple ways to help:
Eat fibre daily (veggies, chia seeds, oats)
Drink warm lemon water in the morning
Add cruciferous vegetables (broccoli, Brussels sprouts)
Try fermented foods like sauerkraut, kimchi, or kefir
Take a gentle probiotic (if tolerated)
What About Supplements?
Your diet should come first, but supplements can help fill the gaps—especially when prepping for egg freezing.
Top ones to discuss with your doctor:
CoQ10 (ubiquinol) – for mitochondrial function + egg quality
Omega-3 (DHA/EPA) – anti-inflammatory, supports hormones
Vitamin D – essential for fertility, especially in darker months
Prenatal with folate (not folic acid) – even if you’re not pregnant yet
Magnesium – for stress, sleep, and hormone balance
Talk to a practitioner to make sure your stack is right for you—and try to avoid “fertility gummies” that are mostly sugar and hype.
What to Cut Back On (But Not Stress About)
This isn’t about restriction. It’s about reducing the things that add inflammation, disrupt hormones, or make your body feel like it’s under attack.
Limit (if you can):
Ultra-processed foods
Added sugar (especially fizzy drinks and hidden sugars)
Refined white carbs
Trans fats (fried foods, processed baked goods)
Alcohol (especially during stimulation)
Caffeine (limit to 1 small cup a day max—green tea is gentler)
If you need your flat white in the morning to function? It’s okay. Just reduce where you can and stay hydrated.
What I Personally Ate While Prepping for Egg Freezing
I’m not a nutritionist—but here’s what worked for me:
Morning:
Warm lemon water
Porridge with flaxseed, berries, almond butter
Herbal tea or matcha
Lunch:
Big salad with wild salmon, olive oil dressing, chickpeas, avocado
Or brown rice bowl with greens, tofu, and tahini
Snacks:
Brazil nuts (selenium!)
Apple with almond butter
A boiled egg and carrot sticks
Dinner:
Roasted veggies with quinoa + lentils
Or baked sweet potato with sautéed greens and tahini
Supplements:
CoQ10, Omega-3, magnesium, prenatal, and vitamin D
Plus: lots of water, nettle tea, and herbal infusions. I tried to eat consistently (no fasting), rested after meals, and always had protein with carbs to avoid sugar crashes.
Final Thoughts
The best diet for fertility and egg freezing isn’t a trend—it’s about nourishment. It’s about giving your body the fuel it needs to grow strong, healthy eggs while keeping your hormones balanced and your nervous system calm.
You don’t need to eat perfectly. You don’t need to cut out joy.
You just need to eat like someone who deserves to be cared for—because you do.
So yes, drink your warm herbal tea. Eat the salmon. Have the chocolate (just not the whole bar every night). And trust that small, loving choices add up.
Your body is doing big things right now. Fuel it with kindness.
