Researchers studied nearly 5,500 Australian women to see if what they eat affects their ability to have children. They found that women who ate healthier diets—especially ones with less inflammatory foods and Mediterranean-style eating patterns—reported fewer fertility problems. The good news? You don’t need to follow complicated diet rules. Simply eating a balanced, healthy diet following basic nutrition guidelines appears to support fertility just as well as following strict anti-inflammatory diets. This suggests that flexible, general healthy eating is a practical approach for women trying to conceive.

The Quick Take

  • What they studied: Whether eating different types of healthy diets affects women’s ability to get pregnant
  • Who participated: 5,489 Australian women ages 31-36 years old, with 1,289 reporting fertility problems and 4,200 reporting no fertility problems
  • Key finding: Women who ate more inflammatory foods had 53% higher odds of fertility problems compared to those eating less inflammatory foods. Women following Mediterranean-style diets or general healthy eating guidelines had lower odds of fertility problems.
  • What it means for you: If you’re trying to get pregnant, eating a balanced, healthy diet may help. You don’t need special or restrictive diets—just focus on eating well according to standard nutrition guidelines. However, diet is just one factor affecting fertility, and you should talk to a doctor about your specific situation.

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of women at one point in time and compared their diets to their fertility status. The women were part of a long-term Australian health study that has been tracking women since 1973. Researchers asked women about their eating habits and whether they had experienced fertility problems. They then used three different methods to measure diet quality: one that looked at how inflammatory (irritating) their food choices were, one that compared their eating to official nutrition guidelines, and one that identified common eating patterns like Mediterranean-style diets.

This approach is important because it looks at real-world eating patterns in a large population rather than testing one specific diet in a controlled setting. By using multiple ways to measure diet quality, the researchers could see if the results held true across different dietary approaches. This helps answer whether women need to follow complicated special diets or if general healthy eating is enough.

The study included a large number of participants (5,489), which makes the findings more reliable. The researchers adjusted their analysis for many factors that could affect fertility, like age, weight, exercise, and smoking. However, because this is a cross-sectional study, it shows associations but cannot prove that diet directly causes fertility problems. The study relied on women’s self-reported diet and fertility problems, which could have some inaccuracy.

What the Results Show

Women who ate diets with more inflammatory foods had significantly higher rates of fertility problems. Specifically, women eating the most inflammatory diets had 53% higher odds of reporting fertility problems compared to those eating the least inflammatory diets. On the flip side, women who followed higher-quality diets according to official nutrition guidelines had lower odds of fertility problems. When comparing women eating the best quality diets to those eating the poorest quality diets, the better-eating group had 24% lower odds of fertility problems. Women who followed Mediterranean-style eating patterns (lots of vegetables, fruits, whole grains, fish, and olive oil) also had significantly lower odds of fertility problems—about 30% lower when comparing the highest to lowest adherence.

All three methods of measuring diet quality showed similar results, suggesting that the connection between healthy eating and fertility is consistent regardless of which specific healthy diet approach women followed. This consistency across different measurement methods strengthens confidence in the findings. The study found that general healthy eating was just as beneficial as following specialized anti-inflammatory diets.

Previous research has suggested that inflammation in the body might interfere with fertility, and that certain foods can increase or decrease inflammation. This study confirms that connection in a real-world population and shows that simply eating a healthy diet—without needing specialized knowledge about inflammatory foods—appears to be sufficient to support fertility.

This study shows associations but cannot prove that diet directly causes fertility problems, since it only looked at women at one point in time. The study relied on women’s memory of what they ate and their self-reported fertility problems, which may not be completely accurate. The study was conducted in Australia, so results may not apply equally to all populations. The study couldn’t account for all factors affecting fertility, such as medical conditions, partner factors, or stress levels.

The Bottom Line

If you’re trying to conceive, focus on eating a balanced, healthy diet following standard nutrition guidelines. This includes plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats. A Mediterranean-style diet is a good example. Avoid highly processed foods and foods high in added sugars and unhealthy fats. These recommendations are supported by moderate evidence from this study and align with general health guidelines. (Confidence level: Moderate—this is one study showing association, not proof of cause-and-effect)

Women trying to get pregnant or planning to conceive should pay attention to these findings. Women with known fertility issues should discuss dietary changes with their doctor or fertility specialist. These findings also apply to women concerned about long-term reproductive health. However, diet is just one factor affecting fertility—medical conditions, age, stress, and partner factors also matter significantly.

Dietary changes typically take several weeks to months to show effects on overall health and inflammation levels in the body. If you’re trying to conceive, give yourself at least 2-3 months of consistent healthy eating before expecting to see results, as fertility is influenced by many factors beyond diet.

Want to Apply This Research?

  • Track daily servings of vegetables, fruits, whole grains, and lean proteins. Aim for at least 5 servings of vegetables and fruits combined, 3 servings of whole grains, and 2-3 servings of lean protein daily. Log these in your nutrition app to monitor consistency.
  • Replace one processed food or sugary item in your daily diet with a whole food alternative each week. For example, swap sugary breakfast cereal for oatmeal, or replace afternoon chips with nuts and fruit. This gradual approach is easier to maintain than overhauling your entire diet at once.
  • Use your app to track a ‘healthy eating score’ weekly based on adherence to nutrition guidelines. Monitor energy levels, digestion, and overall wellness monthly. If trying to conceive, track this alongside cycle tracking or fertility monitoring to look for patterns over 2-3 months.

This research shows an association between diet and fertility but does not prove that diet alone causes or prevents fertility problems. Fertility is complex and influenced by many factors including age, medical conditions, genetics, stress, and partner factors. If you are experiencing fertility concerns, consult with a healthcare provider or fertility specialist for personalized medical advice. This information is not a substitute for professional medical diagnosis or treatment. Always discuss dietary changes with your doctor, especially if you have underlying health conditions or take medications.