Introduction

Optimal natural fertility involves a complex interplay of our personal genetics, lifestyle choices, and environmental factors. 

While we often discuss medical interventions such as IVF, one of the most powerful influences on reproductive health lies in daily dietary choices. The Mediterranean Diet—long recognised for its cardiovascular and cognitive benefits—is increasingly being studied for its role in female fertility, healthy pregnancy, and optimal fetal development. In this article we take a look at the thinking behind this and explore the current Science.

The Link Between Diet, Fertility, Pregnancy, and Baby Health

Nutrition is believed to play a critical role in reproductive health. Hormone production, ovulatory function, egg quality, and fetal development are all influenced by macronutrient balance, micronutrient sufficiency, and overall metabolic health. A diet rich in whole foods, healthy fats, and antioxidants supports these processes, while highly processed foods, excessive sugar, and trans fats may hinder them (Chavarro et al., 2007). 

How the Mediterranean Diet Supports Optimal Natural Fertility

The Mediterranean Diet is characterised by a high intake of healthy fats, fiber-rich whole grains, lean proteins, and abundant plant-based foods. Research suggests that this dietary pattern may enhance fertility and promote a healthy pregnancy through the following mechanisms: 

  1. Hormonal Balance and Ovulation

A well-functioning endocrine system is essential for conception. The Mediterranean Diet, rich in monounsaturated fats (olive oil, nuts, avocado) and omega-3 fatty acids (fatty fish, flaxseeds), helps regulate estrogen and progesterone levels—two hormones critical for ovulation, successful fertilisation and implantation . A study published in Human Reproduction found that women following a Mediterranean-style diet had a significantly lower risk of ovulatory infertility (Vujkovic et al., 2010). 

  1. Reduction of Oxidative Stress and Inflammation

Oxidative stress damages reproductive cells, contributing to diminished ovarian reserve and poorer embryo quality. The Mediterranean Diet’s high antioxidant content—from foods like berries, leafy greens, and nuts—may help combat free radicals and reduce inflammation, creating a more favorable environment for conception (Martinez-Gonzalez & Martin-Calvo, 2016). 

  1. Improved Gut Health and Hormone Metabolism

Gut health is increasingly recognized as a key player in hormone regulation. The fiber-rich nature of the Mediterranean Diet supports a diverse gut microbiome, which aids in the proper metabolism of estrogen and other reproductive hormones. Additionally, fermented foods like yogurt and kefir—often included in this diet—contain probiotics that support hormonal balance (Kommagani, Singh & Chang, 2022).

  1. Blood Sugar Stability and PCOS Management

Polycystic Ovary Syndrome (PCOS) is one of the leading causes of female fertility challenges, often due in part to insulin resistance. The Mediterranean Diet’s emphasis on whole grains, legumes, and healthy fats—while limiting refined sugars—helps stabilise blood sugar levels and reduce insulin spikes, improving ovulatory function in women with PCOS (Barrea et al., 2019). 

  1. Higher IVF Success Rates

For women undergoing assisted reproductive technologies (ART) such as in vitro fertilization (IVF), diet can be a game-changer. A study in Fertility and Sterility found that adherence to a Mediterranean-style diet increased the probability of achieving pregnancy through IVF compared to a standard Western diet (Karayiannis et al., 2018). 

The Mediterranean Diet’s Role in Supporting a Healthy Pregnancy 

The Mediterranean Diet’s benefits extend beyond conception, supporting both maternal health and fetal development throughout pregnancy: 

  • Nutrient Density for Fetal Growth: The diet provides essential nutrients such as folate, iron, calcium, and omega-3 fatty acids, all crucial for fetal development. Folate, for instance, is vital in preventing neural tube defects, and its intake through leafy greens, legumes, and fortified grains aligns with pregnancy guidelines (Blumfield et al., 2013). 
  • Reduced Risk of Pregnancy Complications: Research indicates that adherence to a Mediterranean-style diet during pregnancy may lower the risk of gestational diabetes, preeclampsia, and preterm birth due to its anti-inflammatory properties and positive effects on insulin sensitivity (Chatzi et al., 2017). 
  • Cognitive and Immune Benefits for the Baby: Omega-3 fatty acids found in fatty fish and walnuts are essential for the baby’s brain development and immune function, particularly during the third trimester when these systems undergo significant growth. 

Practical Tips for Incorporating the Mediterranean Diet for Fertility, Pregnancy, and Baby Health 

Transitioning to a Mediterranean-style diet does not require an overhaul of your eating habits. Here are some simple yet effective strategies: 

  • Prioritize healthy fats – Include extra virgin olive oil and snack on nuts and seeds. 
  • Choose a variety of whole grains – Opt for quinoa, brown rice, and sourdough whole wheat bread instead of refined grains. 
  • Eat more plant-based meals – Incorporate beans, lentils, and chickpeas as protein sources. 
  • Increase seafood intake – Aim for two servings of fatty fish (salmon, sardines, mackerel) per week. 
  • Load up on colorful vegetables – Aim for a variety of greens, reds, and yellows in your meals. 
  • Limit processed foods and added sugars – Focus on nutrient-dense, whole foods for optimal metabolic function. 

Conclusion 

The Mediterranean Diet is more than just a way of eating—it is a lifestyle that aligns with scientific evidence on reproductive health, pregnancy, and fetal development. By supporting hormonal balance, reducing oxidative stress, improving metabolic health, and providing key nutrients for fetal growth, this dietary pattern offers a powerful, natural approach to enhancing fertility, supporting a healthy pregnancy, and giving your baby the best possible start in life. Whether you are trying to conceive or looking to optimise pregnancy outcomes, embracing the Mediterranean Diet may be one of the most impactful choices you can make. 

If you suspect you may be experiencing any of the conditions mentioned in this article please work with your medical provider as well as your nutritional therapist to ensure you receive the best standard of care.

For further information on working with Eli Sarre or booking a consultation please contact us

Eli Sarre MA MA DipNT mBANT CNHC
Founder of Wildfare and Nutritional Therapist

References 
  1. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Dietary fatty acid intakes and the risk of ovulatory infertility. The American Journal of Clinical Nutrition, 85(1), 231-237. Link 
  1. Vujkovic, M., de Vries, J. H. M., Lindemans, J., Macklon, N. S., & van der Spek, P. J. (2010). The preconception Mediterranean dietary pattern in couples undergoing IVF/ICSI treatment increases pregnancy rates. Human Reproduction, 25(3), 667-674. Link 
  1. Martinez-Gonzalez MA, Martin-Calvo N. Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Curr Opin Clin Nutr Metab Care. 2016 Nov;19(6):401-407. doi: 10.1097/MCO.0000000000000316. PMID: 27552476; PMCID: PMC5902736. Link 
  1. Chadchan SB, Singh V, Kommagani R. Female reproductive dysfunctions and the gut microbiota. J Mol Endocrinol. 2022 Aug 4;69(3):R81-R94. doi: 10.1530/JME-21-0238. PMID: 35900833; PMCID: PMC10031513. Link
  1. Karayiannis, D., Kontogianni, M. D., Mendorou, C., Mastrominas, M., & Yiannakouris, N. (2018). Adherence to the Mediterranean diet and IVF success rate among non-obese women attempting fertility. Fertility and Sterility, 110(1), 98-105. Link 
  1. Blumfield, M. L., Hure, A. J., Macdonald-Wicks, L. K., & Smith, R. (2013). A systematic review and meta-analysis of micronutrient intakes during pregnancy in developed countries. Nutrition Reviews, 71(2), 118-132. Link 
  1. Chatzi, L., Mendez, M., Garcia, R., et al. (2017). Mediterranean diet adherence during pregnancy and fetal growth: INMA birth cohort study in Spain. The American Journal of Clinical Nutrition, 105(3), 564-571. Link