Top 10 Fertility-Boosting Food Swaps to Support Hormones Naturally

When it comes to supporting fertility, food is more than just fuel - it's the building blocks of your hormones and nutrients to support egg and sperm quality and your overall reproductive health. Making mindful swaps in your daily diet can have a big impact on your hormonal balance and fertility outcomes, for both women and men.

Here are 10 easy fertility-friendly food swaps to nourish your body in a nourishing, more intentional way:

1. Swap Tinned Tuna for Tinned Salmon, Mackerel or Sardines

While tuna is convenient, it’s higher in mercury- a known fertility disruptor. Try tinned salmon, mackerel, or sardines instead. They’re rich in omega-3s, great for hormone production, and much lower in heavy metals. Omega 3 has been shown to reduce ovarian ageing so upping your intake is a key fertility hack! 

2. Choose Berries or Citrus Fruits Instead of Melon or Pineapple

Melons and pineapple have a higher glycemic index (GI), which can spike blood sugar levels. Blood sugar stability is crucial for hormone balance, metabolic health and ovulation. Opt for berries or citrus fruits, which are rich in antioxidants such as vitamin C and have a gentler effect on insulin.

3. Swap Processed Meats for Grass-Fed Red Meat 

Ham and salami are often full of preservatives and nitrates. Instead, enjoy grass-fed red meat once or twice a week. It’s a key inclusion of the Mediterranean diet and a fantastic source of heam iron (which is more bio-available than plant-based iron) and complete protein - both essential for fertility.

4. Switch from Tea & Coffee to Matcha

To support fertility, limit caffeine intake to 200mcg per day, which may be as little as 1-2 cups of coffee. If you still want the caffeine hit, then consider matcha, which is a powerful green tea powder that’s rich in antioxidants, especially EGCG, which supports hormone balance and egg quality. It’s also a gentle, steady source of caffeine with added hormonal benefits, aiding detoxification.

5. Ditch Chemical Decaf for Swiss Water Decaf

Most decaf coffee is processed using chemical solvents. Instead, choose Swiss water decaf- a much more natural method that removes caffeine using only water, with no chemical residue left behind. If you are on the lookout for healthy, clean coffee then check out EXHALE coffee. For £10 off your first bag in a fully flexible, no commitment subscription (UK delivery addresses only for the discount code), use code JENNIFERWALPOLE.

6. Use Bone Broth Instead of Stock Cubes

Stock cubes and sachets often contain additives, vegetable oils and unnecessary salt. Bone broth (like Freja) is rich in collagen, amino acids, and minerals that support gut health and hormonal function- plus it’s delicious in soups and stews. Freja bone broth is a natural nordic bone broth that sells bone broth sachets, cartons and shakes. You can also get 10% off as a new customer - shop here (affiliate link).

7. Opt for Natural Protein Powders

Many protein powders contain synthetic sweeteners like sucralose, which can irritate the gut lining. Choose natural options like Wild Nutrition or a Freja bone broth shake- gentle on digestion and packed with clean protein. Get 10% off Wild Nutrition with my code JENWAL10 (affiliate code). 

8. Try Chickpea or Lentil Pasta Instead of Regular Pasta

Conventional white pasta or GF pasta is low in nutrients and can spike blood sugar. Chickpea and lentil pastas offer more protein and fibre to keep you full and your hormones stable. High-protein pastas are available at Waitrose, Sainsbury’s, and Ocado.

9. Choose Raw Nuts Over Flavoured or Salted

Flavoured nuts often use processed oils like vegetable or rapeseed oil. Raw nuts are a clean, natural source of healthy fats. Variety matters with walnuts (high in omega-3s), almonds, and hazelnuts all supporting hormones and in particular sperm health.

10. Go for Cooked Tomatoes Over Raw

Cooked tomatoes are a potent source of lycopene, a powerful antioxidant that’s been shown to improve sperm quality and motility. Cooking actually increases the bioavailability of lycopene- so load up your sauces!

Bonus Tip:

Always Read the Ingredient List - Instead of buying products with long lists full of ingredients you don’t recognise, low quality sunflower or rapeseed oils, flavourings, fillers and additives, go for minimal-ingredient alternatives, or better yet, make your own. The fewer the ingredients, the better for your body, hormones and fertility

Final Thoughts

Small, thoughtful changes to your everyday diet can make a meaningful difference in your fertility journey. These swaps aren’t about restriction, they’re about upgrading your food choices to support your body in the most natural, nourishing way.