What is the Best Diet for Women Planning to Concieve in their Early 30’s ?

What is the Best Diet for Women Planning to Concieve in their Early 30’s ?

Ayurveda offers a holistic approach to modern fertility issues. The rate of women who are struggling to conceive is increasing every day. This is influenced by many factors like modern-day stress, pesticides, endocrine disruptors, pollution, improper diet, and lack of exercise. As per Ayurveda, following a good diet and an active lifestyle, having good metabolism are the main factors for achieving a healthy conception.

A couple should plan their conception atleast 1 year before and should start a diet and lifestyle that creates healthy reproductive tissue that can lead to healthy progeny. Ayurveda recommends a deep cleansing procedure like panchakarma 3 months before trying to conceive to eliminate any toxins from the body. One should consider the intake of rejuvenating herbs like Shatavari for women and Aswagandha for men to enhance the quality of ovum and sperm after the Panchakarma.

Good Digestion is the key! 

As per Ayurveda, reproductive tissue that is responsible for healthy ovum and sperm is called sukra. It is the last tissue formed after 6 other tissues through a series of metabolic transformations.

As the ability to digest food gives nourishment to the tissues formed before the Shukra. The health of Shukra is ultimately dependent upon the digestive capability of a person. In women, healthy Shukra dhatu gives rise to good quality ovum; in men, it gives rise to healthy sperm. Favor cooked foods and try some fennel, cumin, and coriander tea regularly. Practice a simple vajrasana; taking a walk after meals are few ways to boost your Agni/digestive fire.

Dietary recommendations

👉 Ayurveda emphasizes eating Ojas boosting foods during pre-pregnancy like a wholesome and nourishing diet. Ojas is the ultimate essence of nourishment that is formed after all the food is digested; this Ojas plays a vital role in general well-being and reproduction.

👉 Whole grains like whole oats, whole wheat, whole rye are rich in natural fiber that can boost your gut health and can keep your blood sugar levels in check.

👉 Go for nourishing foods like whole milk, ghee, and yogurt from A2 cow.

👉 Use fats like coconut oil, avocado oil, and ghee for cooking; these can aid in the production of healthy sex hormones.

👉 Nuts like almonds and walnuts are rich in antioxidants and can lower bad cholesterol; anti-inflammatory in nature. Walnuts are a rich source of omega-3 fatty acids too.

👉 Dry fruits like dates, raisins are rich in iron and can help boost iron levels in the blood.

👉 If you find it hard to digest fresh fruit: stewed apple or pear with a pinch of cinnamon is a good option for you.

👉 Include spices like cumin, coriander, fennel, ginger that can boost your metabolism.

👉 Go for boiled eggs, lean meat like chicken and fish for protein. Avoid red meat as it is difficult to digest and can cause indigestion.

Foods that should be avoided include

  • Processed foods
  • Coffee
  • Refined carbs like white sugar, white pasta & white bread
  • Carbonated drinks like diet sodas are filled with aspartame.
  • Smoking & alcohol


Studies show that stress is one of the important that affects conception in women. Manage your stress by including meditation in your daily routine; Humming bee or alternate nostril pranayama is good. Try to find hobbies that can boost positivity and happiness. Aim for atleast 20 minutes of gentle exercise thrice a week. Reading a mindful book or listening to music has a positive influence on our brain

Dr Varalakshmi Yanamandar

Ayurvedic Doctor & Gut Health Expert