5 Foods You Should Be Eating to Nourish Your Body for Fertility (Especially If You Don’t Have a Period)

You don’t need fancy supplements or superfoods to restore your fertility. You need real nourishment, consistency, and enough food to make your body feel safe again. Here are the top 5 foods I recommend to every client healing from hypothalamic amenorrhea or HA and working toward pregnancy—and how to actually include them in your everyday meals.

1. Whole Carbohydrates (Like White Rice, Potatoes, Sourdough)

Carbs are not the enemy—they're your body's favorite source of energy, and they’re essential for restoring ovulation. Carbohydrates help lower cortisol levels, stabilize blood sugar, and support thyroid function, which all play a role in reproductive hormone production.

Many women with HA unknowingly restrict carbs, whether through intermittent fasting, keto-style eating, or simply choosing low-carb "clean" foods. But your body needs a steady stream of glucose to signal safety.

How to add them daily:

  • Start your day with a bowl of oatmeal topped with fruit, nut butter, and honey

  • Include roasted potatoes, sweet potatoes, or white rice at lunch and dinner

  • Snack on sourdough toast with butter and jam or banana and almond butter

This isn't about "earning" carbs. It's about fueling your body like someone who deserves to feel safe—and fertile.

2. Full-Fat Dairy (Or Dairy Alternatives with Added Fats)

Full-fat dairy is packed with saturated fat, cholesterol, and fat-soluble vitamins like A, D, E, and K2—all crucial for hormone production and ovulation. Research has even shown that full-fat dairy improves fertility outcomes compared to low-fat versions.

Plus, dairy is one of the best sources of calcium, which supports your nervous system and bone health—especially important if you’ve gone years without a period.

How to add it in:

  • Use whole milk in smoothies, lattes, and cooking

  • Choose full-fat Greek yogurt topped with granola, berries, and honey

  • Add parmesan or sharp cheddar to eggs, soups, or pasta

  • If you’re dairy-free, opt for coconut-based yogurt or cashew milk and add extra fats like nut butter or ghee

3. Animal Protein (Especially red meat, Organ Meats, Eggs, and Seafood)

Your hormones are built from amino acids, and you get those from protein—especially animal protein, which contains the most bioavailable nutrients your body needs for fertility: B12, heme iron, zinc, selenium, choline, and more. This is why we encourage a diet of regular animal proteins, like grass fed beef.

Organ meats like liver are nature’s multivitamin, and eggs contain every building block needed to create life (think about that!). Seafood offers omega-3 fatty acids that lower inflammation and improve egg quality.

How to add it in:

  • Cook eggs every morning—scrambled in butter, soft-boiled on toast, or in breakfast tacos

  • Add grass-fed, ground beef to grain bowls, pastas, or chili

  • Sneak in liver by mixing it with ground meat for meatballs or burgers

  • Enjoy wild-caught salmon and other fatty fish you enjoy for omega-3s

4. Healthy Fats (Butter, Olive Oil, Avocado, Coconut)

Fat is the foundation of hormone production. Without enough dietary fat, your body can’t produce estrogen or progesterone—which means no ovulation, no period, and no pregnancy.

Fat also slows digestion and stabilizes blood sugar, helping your body feel calm and nourished rather than constantly in a stress state.

How to add it in:

  • Cook with liberal amounts of olive oil, ghee, or butter

  • Top toast or rice cakes with avocado and sea salt

  • Add coconut milk or whole cow’s milk to curries, soups, or oatmeal

  • Snack on olives, full-fat cheese, or trail mix with coconut flakes and dark chocolate

5. Mineral-Rich Foods (Bone Broth, Sea Salt, Coconut Water)

Minerals are the unsung heroes of hormone balance. They regulate your adrenals, support your thyroid, and help your nervous system stay grounded. And when you’re under stress (hello, HA recovery), your body burns through minerals fast.

Bone broth is rich in collagen, glycine, and electrolytes. Sea salt provides essential sodium for adrenal function. Coconut water helps replenish potassium and magnesium.

Customization when it comes to minerals is important so that we know exactly the minerals you need more of, which is why with every client we work with we complete an HTMA or Hair Tissue Mineral Analysis. This allows us to take our recommendations for what minerals to consume more of to the next level.

How to add it in:

  • Sip warm bone broth in the morning or before meals

  • Salt your food generously with sea salt or mineral salt

  • Add coconut water to smoothies or drink after a walk or workout

  • Eat cooked leafy greens, squash, and root veggies for potassium and magnesium

  • Drink 1-2 mineral mocktails daily! Mineral mocktails include vitamin C, potassium, magnesium and sodium.

Bonus: The Mindset Behind the Meal

It’s not just what you eat—it’s how you think while eating it.

Are you eating while multitasking or slowing down? Are you giving yourself permission to enjoy the food, or feeling guilt and shame? Are you nourishing from a place of fear—or love?

Food is the first step in telling your body: "You're safe. It's okay to ovulate. It's okay to make a baby now."

So eat the food. Add the salt. Drizzle the oil. Go back for seconds. Let it feel good. Because your fertility begins with feeling fed.

Ready for next steps to get your period back and get pregnant? Apply here to be approved for one of the limited spots inside Premier Period Recovery for Fertility.

And don’t forget to download our free training, Restore Your Fertility in 90 Days (or Less!) here.

Podcast episodes to learn more:

  • Calories are Energy, Not the Enemy

  • Nourish Your Body for Fertility Series, Part 2: Nutrient Dense Foods

  • Nourish Your Body for Fertility Series, Part 3: Minerals Matter

Victoria MyersComment