The Mediterranean Diet is a Fertility Diet

Jan 29, 2020 | Fertility, Nutrition, Recipes

You’ve probably heard that the Mediterranean diet promotes heart health, protects against diabetes and increases longevity. Research shows that the Mediterranean diet is a fertility diet too,  increasing the chance of IVF success.

So what do you eat on a Mediterranean diet? Lots of fruits, vegetables, beans, whole grains and olive oil. Less dairy, eggs and poultry. Even less red meat. And forget fast food.

3 Easy Ways to Start Eating a Fertility Friendly Mediterranean Diet

  1. Add a salad or a side of steamed or roasted veggies to each meal. Dress with olive oil and lemon.
  2. Start adding beans to your diet. For starters, think hummus, chickpeas tossed into a salad or lentil soup.
  3. Swap out a burger for a wild salmon burger.

Need more fertility diet inspiration? Try this easy recipe:

White Bean and Collard Green* Stew

Prep Time 10 mins
Cook Time 40 mins
Course Main Course
Servings 2


  • 1 TB Olive Oil
  • 1 Small Yellow Onion, peeled and chopped
  • 2 Carrots, peeled and chopped
  • 1/2 tsp Thyme
  • 1 tsp Sea Salt
  • 1 tsp Black Pepper
  • 2 Garlic Cloves, minced
  • 1 Bunch Collard Greens, washed, de-stemmed, cut into thin ribbons
  • 1 14.5 oz Can White Beans, rinsed and drained
  • 4 Cups Chicken or Vegetable Broth
  • 1 tsp lemon juice or vinegar optional


  • Heat a soup pot over medium-low heat. Add olive oil, onion and carrot. Season with salt, pepper and thyme. Sauté until the onion is fragrant and translucent.
  • Add the garlic and collard greens, and cook until greens are starting to wilt.
  • Add beans, tomatoes and broth and bring to a simmer. Simmer for 15-20 minutes until the carrots are cooked through. Taste and adjust seasoning.
  • Just before serving you can stir in 1 tsp of vinegar or lemon to brighten the flavors.


*If you're not a fan of collard greens, feel free to sub kale or chard.

Need more convincing that diet and fertility are related? Another study showed that a diet lower in fruit and higher in fast food was associated with modest increases in the amount of time it takes to get pregnant and infertility.



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