When it comes to supporting fertility, a balanced diet plays a central role. Including quality protein, complex carbohydrates, healthy fats, and a variety of colourful fruits and vegetables ensures your body gets the nutrients it needs to thrive. Beyond the basics, there are specific areas within how you eat that can significantly impact fertility. Let’s take a closer look at three key factors: blood sugar balance, inflammation, and antioxidant support.
Blood Sugar Balance and Fertility
How Blood Sugar Control Works
When you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream. This prompts your pancreas to release insulin, a hormone that helps cells absorb glucose for energy. When blood sugar is consistently high - maybe due to frequent consumption of sugary or processed foods - your body can become less sensitive to insulin. Over time, this may lead to chronically raised insulin levels, which may disrupt hormone balance and increase inflammation.
Symptoms of Blood Sugar Imbalance
If your blood sugar isn’t well-regulated, you might experience:
Energy crashes or fatigue, especially after meals.
Intense sugar or carbohydrate cravings.
Mood swings, irritability, or difficulty concentrating.
Weight gain, especially around the middle.

3 Actionable Tips to Support Blood Sugar Balance
Pair carbohydrates with protein or healthy fats. For example, instead of eating a banana on its own, pair it with a handful of nuts to slow glucose absorption.
Focus on fibre-rich foods. Vegetables, whole grains, and legumes help slow digestion and prevent rapid blood sugar spikes.
Avoid skipping meals. Eating balanced meals regularly (every 3-4 hours) helps maintain steady energy levels.
Advanced Support
If you suspect blood sugar issues, consider using a continuous glucose monitor (CGM) to track your levels in real time. This can provide valuable insights into how your body responds to different foods and lifestyle factors. Reach out to me if you'd like support.
Inflammation and Fertility
Inflammation is a natural response to injury or infection, but when it becomes chronic, it can disrupt fertility. For some individuals, certain foods - like gluten and dairy - may contribute to inflammation. While I’m not suggesting you exclude these food groups outright, it’s worth noting that if they upset your digestion, they could be a factor. Often, people already have a sense of whether these foods affect them. (Hint - bloating and inconsistent bowel movements should never be accepted as a 'norm'. They're a sign that somethings not quite balanced.)
Other Causes of Increased Inflammation
Chronic stress.
Underlying infections or illnesses.
Medical conditions like endometriosis or PCOS.
Digestive imbalances, such as leaky gut or dysbiosis.
Blood sugar imbalances.
If you suspect inflammation is playing a role in your fertility journey, seeking professional support can help you identify and address the root causes.
3 Actionable Ways to Reduce Inflammation Now
Adopt an anti-inflammatory diet. Include omega-3-rich foods like salmon, chia seeds, and walnuts. Reduce intake of processed and fried foods.
Prioritise stress management. Practices like yoga, a breathing practice, or even a daily walk can significantly reduce stress-related inflammation.
Focus on quality sleep. Aim for 7-9 hours of restorative sleep each night, as poor sleep may worsen inflammation.
Antioxidant Support for Fertility
What Are Free Radicals?
Free radicals are unstable molecules produced naturally in the body during processes like metabolism and immune responses. While they’re normal and even necessary, an excess of free radicals may cause oxidative stress, damaging cells, including the membranes and DNA of eggs and sperm. Antioxidants help neutralise free radicals and maintain balance.
Sources of Antioxidants
Your body produces some antioxidants naturally (endogenous), but many come from your diet. Colourful fruits and vegetables, nuts, seeds, and whole grains are excellent sources.
The Impact on Sperm and Eggs
Oxidative stress may harm sperm by causing little breaks in its DNA, potentially contributing to infertility or miscarriage. For eggs, it may damage the cell membrane and DNA, affecting their quality. A sperm DNA fragmentation test may be useful if unexplained infertility or recurrent pregnancy loss is a concern.
3 Actionable Tips to Boost Antioxidant Support
Eat a rainbow. Include a variety of colourful fruits and vegetables in your daily diet to maximise antioxidant intake, especially dark berries.
Incorporate extra virgin olive oil into your meals. This healthy fat is rich in antioxidants and supports overall fertility health.
Investigate further if necessary. Tests like sperm DNA fragmentation may uncover hidden issues that may benefit from targeted interventions. You can access this test via fertility practitioners such as myself, or IVF clinics

I hope these tips have provided you with some ideas that you can go away and implement straight away to support your dietary intake and fertility.
Need More Support?
Want more tips on nourishing your fertility?
Check out my mini video series on the best foods to stock in your fridge, freezer, and cupboards for optimal fertility:
Ready to take the next step?
Book a free fertility review with me. Together, we can create a plan tailored to your unique needs:
Small changes add up, and I’m here to help you take those steps with confidence.
With warm wishes,
Sarah
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