Mediterranean Diet for Fertility

If there's one dietary pattern with strong evidence behind it for fertility, it's the Mediterranean diet. It's the approach I recommend to all of my patients who are trying to conceive, whether naturally, through IVF, or with unexplained infertility. Here's why, and how to make it work in an Australian context.

What Is the Mediterranean Diet?

The Mediterranean dietary pattern is characterised by:

• Abundant vegetables, legumes, and whole grains
• Olive oil as the primary fat source
• Regular fish and seafood consumption
• Moderate amounts of poultry, eggs, and dairy
• Limited red meat and processed foods
• Plenty of nuts, seeds, and fresh herbs

What the Evidence Shows

A randomised controlled trial has demonstrated that greater adherence to the Mediterranean dietary pattern is associated with significantly increased rates of implantation, clinical pregnancy, and live birth in women undergoing assisted reproductive treatment.

For men, increased adherence to the Mediterranean diet is associated with high sperm quality parameters, including total sperm count and motility. This makes it one of the few dietary patterns with strong evidence for both male and female fertility.

I recommend this dietary pattern for all men and women trying to conceive, and particularly for those with unexplained infertility.

Why Does It Work?

The benefits of the Mediterranean diet on fertility appear to be multifactorial. The key mechanisms include:

• Lipid-lowering properties, the fat profile (rich in unsaturated fats, low in trans fats) supports hormonal health and reduces inflammation.
• High dietary fibre, supports gut microbiota diversity, which plays an emerging role in reproductive health.
• Rich in antioxidants, the abundance of vegetables, olive oil, and legumes provides antioxidants that reduce oxidative stress, a known factor in reduced egg and sperm quality.

What About Wine? An Australian Adaptation

The traditional Mediterranean dietary pattern includes a moderate intake of red wine, mainly as a cultural inclusion. However, the fertility benefits of this eating pattern persist without the alcohol component.

For both partners trying to conceive, limiting or eliminating alcohol is recommended to optimise egg and sperm health. This is particularly important:

• In the lead-up to egg or sperm collection during IVF
• During the transfer phase, to support implantation
• Following a positive pregnancy test

The good news is that you get all the benefits of this dietary pattern through the food components alone. You do not need to include wine to follow an effective Mediterranean-style fertility diet.