Fertility issues affect up to 15% of couples.

Luckily, there are a few natural ways to increase your fertility and become pregnant faster.

In fact, diet and lifestyle changes can help boost fertility by up to 69%.

Here are 10 natural ways to boost fertility and get pregnant faster.

1. Eat a Bigger Breakfast

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For normal weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.

In addition, these women ovulated 30% more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

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2. Eat More Fiber

Fiber helps your body get rid of excess hormones and keeps blood sugar balanced.

Some examples of high-fiber foods are whole grains, fruits, vegetables and beans.

Certain types of fiber can help remove excess estrogen by binding to it in the intestines.

The excess estrogen is then removed from the body as a waste product.

One study found that eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility among women older than 32 years.

However, the evidence on fiber is mixed. In another study of 250 women aged 18 to 44, eating the recommended 20-35 grams of fiber per day was associated with a nearly 10 times higher risk of abnormal ovulation cycles.

3. Eat Foods That Are Rich in Antioxidants

Antioxidants like folate and zinc may improve fertility for both men and women.

Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells.

One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

Another study that followed 60 couples undergoing in-vitro fertilization found that taking an antioxidant supplement resulted in a 23% greater chance of conception.

Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.

4. Avoid Trans Fats

Eating healthy fat every day is important for boosting fertility.

However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.

A large observational study found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility.

Choosing trans fats instead of monounsaturated fats may increase the risk of ovulatory infertility by 31%.

Eating trans fats instead of carbs may increase this risk by 73%.

5. Eat Less Refined Carbs

It’s not just the amount of carbs that’s important, but also the type.

Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels.

Refined carbs also have a high glycemic index (GI).

One large observational study found that high-GI foods were associated with a greater risk of ovulatory infertility.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

6. Choose High-Fat Diary

High intakes of low-fat dairy foods may increase the risk of infertility, whereas high-fat dairy foods may decrease it.

One large study looked at the effects of eating high-fat dairy more than once a day or less than once a week.

It found that women who consumed one or more servings of high-fat dairy per day were 27% less likely to be infertile.

You can try replacing one low-fat dairy serving per day with one high-fat dairy serving, such as a glass of whole milk.

7. Take Time to Relax

As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.

Having a stressful job and working long hours can also increase the time it takes you to become pregnant.

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In fact, stress, anxiety and depression affect around 30% of women who attend fertility clinics.

Receiving support and counseling may reduce anxiety and depression levels, therefore increasing your chances of becoming pregnant.

8. Try a Multivitamin

Women who take multivitamins may be less likely to experience ovulatory infertility.

In fact, an estimated 20% of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week.

What’s more, one study found that women who took multivitamins had up to a 41% lower risk of infertility. For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.

Another study found that a dietary supplement including chasteberry, green tea, vitamin E and vitamin B6, improved chances of conception.

After three months on the supplement, 26% of the women became pregnant compared to just 10% of those who did not take the supplement.

9. Increase Your Iron Intake

Consuming iron supplements and non-heme iron, which comes from plant-based foods, may decrease the risk of ovulatory infertility.

An observational study including 438 women found that taking iron supplements was linked to a 40% lower risk of ovulatory infertility.

Non-heme iron was also associated with a decreased risk of infertility. Heme iron, which comes from animal sources, did not appear to affect fertility levels.

Nonetheless, more evidence is needed to confirm whether iron supplements should be recommended to all women, especially if iron levels are healthy to begin with.

However, boosting your intake of iron-rich foods may help.

Yet non-heme iron sources are more difficult for your body to absorb, so try taking them with foods or drinks high in vitamin C to increase absorption.

10. Avoid Excess Alcohol

Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect.

A large observational study found that drinking more than 8 drinks per week was associated with a longer time to get pregnant.

Another study involving 7,393 women found that a high alcohol intake was associated with more infertility examinations.

However, the evidence on moderate alcohol consumption is mixed.

One study found no link between moderate consumption and infertility, while other studies report that moderate intake can affect fertility.

For example, one study of 430 couples reported that drinking five or less alcoholic drinks per week was associated with reduced fertility.

11. Anything Else?

Good nutrition is vital for a healthy body and reproductive system.

In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy.

What’s more, how you choose to live and eat today will influence sperm and egg quality 90 days from now.

If you’re trying to get pregnant, it’s important that you begin making healthy nutrition and lifestyle choices today.

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