Best Foods When TTC – Tips from Dr. Joelle Karch (Taylor)

When you’re trying to conceive, nourishing your body with the right foods is one of the most powerful ways to support your fertility. What you eat can positively influence hormone balance, egg quality, inflammation levels, and overall metabolic health. All are important factors when preparing for treatment or trying naturally. 

Dr. Joelle Karch (Taylor) recommends focusing on whole, nutrient dense foods that stabilize blood sugar, reduce inflammation, and provide the vitamins and minerals essential for reproductive health. A simple rule to follow? 
Stick to the perimeter of the grocery store. That’s where you’ll find fresh produce, meats, dairy, and whole foods with minimal processing. 

Below are the top fertility friendly foods she recommends, and how each one supports your health. 

Clean, Organic or Grass-fed Proteins 

Beef, Fish, Chicken, and Turkey 

Protein is essential for hormone production, blood sugar stability, and building healthy cells. 

Fertility benefits: 

• Grassfed beef provides iron, zinc, B-vitamins, and omega3s, which support ovarian function and healthy ovulation. 

• Wild fish (like salmon) contains DHA + EPA fatty acids that reduce inflammation and support hormone regulation. 

• Organic chicken and turkey offer lean protein that helps stabilize insulin levels which is important for patients with PCOS or metabolic sensitivity. 

Choosing grassfed or organic options minimizes exposure to added hormones and antibiotics. 

“Good” Carbs 

Whole, Fiber Rich, Blood Sugar Friendly 

Not all carbs are created equal. When TTC, the best choices help keep blood sugar steady and support healthy hormone signaling. 

Examples include: 

• Sweet potatoes 

• Quinoa 

• Beans and legumes 

• Whole fruits 

These foods provide long lasting energy without the blood sugar spikes that processed carbs create. 

Why this helps fertility: Stable blood sugar → stable insulin → balanced hormones → improved ovulation. 

Whole Grains 

Oats, Quinoa, Brown Rice, Farro 

Whole grains are rich in fiber, B-vitamins, magnesium, and antioxidants. These nutrients support healthy hormone production and egg quality. 

Benefits for TTC: 

• Reduce inflammation 

• Help regulate menstrual cycles 

• Support gut health, which influences estrogen metabolism 

• Maintain balanced energy levels 

Whole grains also support healthy digestion, which aids nutrient absorption. 

Green Leafy Vegetables 

Spinach, Kale, Broccoli, Brussel Sprouts 

If there were a fertility superfood category, leafy greens would be at the top. 

They’re packed with: 

• Folate, essential for early embryo development 

• Iron, which supports healthy ovulation 

• Calcium + magnesium, key for hormone balance 

• Antioxidants, which help protect eggs from oxidative stress 

They also support liver function, which helps the body process and eliminate excess estrogen. 

Berries 

Blueberries, Strawberries, Raspberries 

Berries are one of the best fertility foods because they’re rich in antioxidants that help protect both eggs and sperm. 

Why berries matter: 

• Reduce inflammation 

• Support egg quality 

• Help regulate blood sugar 

• Improve skin, gut health, and immunity 

Frozen berries work just as well as fresh and are perfect for smoothies! 

Healthy Fats 

Healthy fats are essential for producing sex hormones like estrogen and progesterone. 

Avocados are rich in: 

• Monounsaturated fats (supports hormone production) 

• Folate (supports early pregnancy development) 

• Fiber (helps stabilize blood sugar) 

• Potassium (reduces bloating + supports cellular health) 

They’re one of the easiest fertility foods to add to your plate, on toast, in smoothies, with eggs, or in bowls. 

Sauerkraut 

Probiotics for Gut + Hormone Health 

Your gut health and hormone health are deeply connected. 

Fermented foods like sauerkraut help support: 

• Better nutrient absorption 

• Improved digestion 

• A healthy immune system 

• Balanced estrogen levels 

• Reduced inflammation 

Even a few tablespoons a day can improve gut microbiome diversity which helps your body process and balance hormones more effectively. 

A Simple Grocery Store Rule: 

Stick to the Perimeter 

Most fertility friendly foods live on the outer edges of the grocery store: 

• Produce 

• Fresh proteins 

• Eggs and dairy 

• Fermented foods 

• Whole grains in bulk sections 

The center aisles are where you’ll find processed foods that can spike blood sugar and increase inflammation, two things we want to minimize when TTC. 

Final Thoughts 

Fueling your body with whole, nourishing foods is one of the simplest and most empowering steps you can take when trying to conceive. These recommendations from Dr. Joelle Karch (Taylor) support balanced hormones, improved egg quality, reduced inflammation, and overall wellbeing. 

You don’t need a complex diet to support fertility—just real, whole foods and consistency. 

Ready to start your journey? Contact us to schedule an initial consultation and take the first step towards your family building goals.