Fertility-Friendly Nutrition Myths, Busted

Eat pineapple. Cut out dairy. Avoid carbs. Only eat carbs. Go vegan. Try maca root. 

It’s a lot. 

At The Fertility Wellness Institute of Ohio, we know this phase can feel overwhelming—and the last thing anyone needs is another set of rigid rules. This blog is here to cut through the confusion, gently challenge the most common fertility food myths, and offer grounded, realistic tips based on what research actually supports. 

There’s no magic menu. But there is a way forward that feels nourishing instead of stressful. 

Common Fertility Nutrition Myths and What the Research Actually Says 

Let’s untangle a few of the most common myths we hear. You might find yourself exhaling as the facts come into focus.  

Myth: You Need to Follow a Strict Fertility Diet 

There’s no one-size-fits-all “fertility diet” that guarantees results. But there are patterns of eating that support hormonal health, reduce inflammation, and fill common nutritional gaps. 

Many providers point to Mediterranean-style or plant-forward diets, which include ingredients like leafy greens, legumes, fish, nuts, and whole grains. These approaches aren’t about elimination—they’re about balance, consistency, and making space for joy in your meals. 

Myth: Carbs Are Bad for Fertility 

This one’s deeply rooted in outdated diet myths. In reality, complex carbohydrates can play a supportive role in regulating blood sugar and hormone levels, especially for those with PCOS. 

Instead of cutting out carbs altogether, focus on quality: 

• Oats 
• Quinoa 
• Lentils 
• Berries 
• Sweet potatoes 

These slow-digesting, fiber-rich foods help stabilize insulin and keep energy steady. 

Myth: You Must Avoid Dairy and Soy 

The truth? Moderate amounts of full-fat dairy and whole soy foods can be part of a healthy preconception diet. There’s no strong evidence that they disrupt fertility—and some research even shows protective effects. 

The key is quality and moderation. Plain yogurt, tofu, tempeh, and edamame can be nourishing additions to your meals—especially when they fit your culture, lifestyle, and taste preferences. 

Myth: Certain Foods Can Magically “Boost” Fertility 

Pineapple cores. Fertility smoothies. Maca powders. 

These trends are popular, but no single food or supplement can guarantee better fertility outcomes. Instead, research consistently points to overall dietary patterns that emphasize variety, nutrient density, and low inflammation.  

Diets that focus on plant-based proteins, full-fat dairy, and low-glycemic carbohydrates have been associated with better hormone balance and ovulatory function—making them a supportive choice for many individuals navigating fertility care. For sperm health, antioxidants like vitamin C and E, zinc, selenium, and healthy fats are all supportive. 

What Really Matters in a Fertility-Friendly Diet 

Across different studies and health profiles, several themes emerge. A supportive, nourishing approach typically includes: 

• Whole, minimally processed foods across all food groups 
• Anti-inflammatory ingredients like omega-3s and antioxidants 
• Balanced sources of protein, fat, and fiber 
• A flexible mindset that focuses on nourishment over perfection 

If you're in the preconception phase, it may also help to check in on nutrients like folate, iron, and vitamin D, which can influence early pregnancy outcomes. Explore more in our blog on healthy lifestyle changes that affect fertility. 

The Role of Mitochondria and Energy Production 

Egg and sperm quality are closely tied to cellular energy production. At the center of that process are mitochondria—the tiny structures within each cell responsible for generating energy. A nutrient-rich diet supports mitochondrial function, which in turn helps maintain healthy egg and sperm development. 

When your body has access to a variety of whole foods—especially those rich in antioxidants, healthy fats, and essential nutrients—it’s better equipped to power the complex systems that support fertility. 

Realistic Tips for Gentle Lifestyle Shifts 

Supporting your fertility through food doesn’t require a massive overhaul. Start with simple, doable shifts: 

• Prep a batch of whole grains (quinoa, farro, brown rice) to use throughout the week 
• Add an extra fruit or vegetable to one meal a day 
• Swap packaged snacks for nourishing options like nuts, hummus, or hard-boiled eggs 

These changes may seem small, but over time, they lay a strong foundation. 

Special Considerations: PCOS, Gut Health, and Weight Myths 

Nutrition and hormones are closely linked, especially for those managing PCOS or insulin resistance. But here’s a fact that surprises many: 

Up to 75% of women with a normal BMI and 95% of those with a higher BMI who have PCOS also experience insulin resistance (source). 

This isn’t about weight—it’s about hormonal imbalance, and it can be supported with food, movement, and stress reduction. The same is true for gut health, which plays a growing role in fertility research. A diverse microbiome supported by fiber and fermented foods helps regulate inflammation and hormone metabolism. Learn more in our full post on how gut health affects fertility.