Smoothies for Fertility (Avocado Berry Fertility Smoothie Recipe-PCOS Friendly)

Smoothies are a great way to add more fertility fueling foods into your diet. 

The best part about this Avocado Berry Fertility Smoothie recipe is that it’s not only delicious, but also super easy to make and it will nourish your body for pregnancy. 

It’s also super high in fiber, making it a great choice for individuals with PCOS to help control blood sugar levels and those wanting a great 💩. 

Make sure you download my FREE Make Ahead PCOS Smoothie Ebook for more delicious and easy PCOS and fertility smoothies you can easily meal prep.

What makes a smoothie a “fertility smoothie”?

Aren’t all smoothies “healthy” and therefore should be good for fertility, right?  Not necessarily. Have you seen the nutritional information for Tropical Smoothie?!

There are specific foods that can help improve fertility like fruits, veggies, full-fat dairy, nuts and seeds, so incorporating these foods into a smoothie really turns it into a powerful fertility food. 

Most smoothie recipes are high in carbs but low in healthy fats, protein or fiber to help balance blood sugars. 

Maintaining balanced blood sugars is critical to improving fertility in PCOS.  A fertility smoothie will have the right balance of carbs, healthy fats, protein and fiber.

If you want to learn more about what to eat for PCOS, check out this PCOS Food List.

Do Fertility Smoothies work and why?

Improving diet quality, increasing fruits, vegetables, whole grains, nuts/seeds and legumes, can help improve your fertility and your partners.

I also understand how hard making nutrition changes can be. That is why I love a good fertility smoothie recipe.

Here are the some of the important fertility fueling nutrients a smoothie can provide.

Phytochemicals

Smoothies are an easy way to add more fruits and vegetables into your diet that are rich in phytochemicals.

Phytochemicals have been found to have a positive effect on fertility in both men and women. Studies have shown that some phytochemicals can help improve egg quality by increasing its ability to be fertilized, reducing the risk of genetic abnormalities, and increasing the chances of conception.

In men, phytochemicals may help to increase sperm count and motility, leading to increased fertility.

Additionally, some phytochemicals are thought to reduce the risk of miscarriage by helping to protect cells from oxidative damage caused by free radicals.

This is especially important during pregnancy when cells are rapidly dividing and multiplying. Phytochemicals may also promote healthy hormonal balance which is essential for a successful pregnancy.

Fiber

Increasing fiber intake has been correlated with improved pregnancy rates. A fertility smoothie with fruits, veggies and seeds is an excellent source of fiber.

It can easily help you get to 30-35grams of fiber per day.

Complex, Low Glycemic Index Carbs

Carbohydrates are your body’s preferred fuel source. And the type of carbohydrate you eat can, preferably a complex carb, improve hormonal balance and reduce inflammation which can increase fertility levels in both men and women.

I always suggest that my patient trying to conceive include more complex carbs, that are high in fiber and nutrient dense into the diet.

Smoothies are perfect for adding in these low glycemic index carbs likes fruits, leafy greens, starchy veggies , oats, ect.

Folate

Folate is important for fertility in both men and women. It helps to prevent birth defects and supports healthy cell growth.

Some good sources of folate include dark leafy greens like spinach, asparagus, broccoli, Brussels sprouts, avocados, oranges, beans, lentils, and fortified cereals.

So, adding a handful of spinach or kale into a smoothie is an easy way to get more folate into your diet. Without having to eat a salad everyday!

Vitamin D

You might not thick of vitamin D when thinking about a smoothie, but it is a perfect way to get in excellent sources of vitamin D like yogurt, milk and other vitamin D fortified beverages.

Vitamin D plays an important role in reproductive health, both for men and women. It’s been linked to better egg quality in women by helping with ovulation, and implantation, and even preventing miscarriages.

In men, the vitamin helps with sperm production, motility, and morphology. Low levels of vitamin D have also been linked to infertility in both sexes.

Individuals with PCOS are at increased risk of low vitamin D levels, so I highly recommend to get your levels checked annually and supplement as needed.

Having adequate vitamin D may reduce the risk of miscarriage as well as other complications during pregnancy such as gestational diabetes and pre-eclampsia.

Want to learn more about Fueling Your Fertility? Check out the exclusive Fueling Your Fertility Nutrition & Culinary Education course inside the PCOS Meal Prep Membership.

Individuals with PCOS are at increased risk of low vitamin D levels, so I highly recommend to get your levels checked annually and supplement as needed.

Meggie Connelly MS, RDN, LDN

Need more PCOS friendly breakfast ideas? Check out this article on easy breakfast ideas for PCOS.

How-to Build a Fertility Smoothie

This “formula” makes a perfectly balanced smoothie. 

• Choose liquid base (1-2 cups)
  • Water, coconut water, whole milk, almond milk, soy milk, coconut milk, hemp milk, whole milk yogurt, kefir or non-dairy yogurt. 

• Frozen fruit and/or veggie (½ cup -1 cup fruit and/or ½ cup -1 cup veggie)
  • Blueberries, strawberries, pineapple, mango, bananas, kiwi, frozen zucchini, frozen “riced” cauliflower)

• Leafy greens (1 cup)
  • Spinach, kale, romaine, chard (Baby spinach has the most delicate flavor)

• Healthy Fat and Flavor Boosters (1-2 Tablespoons)
  • Chia seeds, cacao nibs, cinnamon, maple syrup, flaxseed, avocado, hemp seeds, nut butters

What you’ll need to make the Avocado Berry Fertility Smoothie

• Frozen zucchini, banana and berries (provides fiber, potassium, and antioxidants)

• Avocado , fresh or frozen (provides vitamins, minerals, antioxidants, a source of healthy fat and fiber)

• Almond butter (provides healthy fat, protein, Vit E, calcium, magnesium)

• Baby spinach (provides folate, iron, Vit A, Vit C, potassium and fiber)

• Almond milk (provides Vit E which is an important antioxidant)

• Whole milk yogurt, unsweetened or non-dairy alternative, if desired (provides protein, calcium and consumption of whole milk dairy is linked to increased fertility 1 ).

How to make

More Fertility and PCOS Smoothie Recipes

Check out these 13 PCOS Smoothie recipes that make for perfect fertility fueling smoothies as well.

This is the BEST PCOS Green smoothie! It’s a nutrient rich green smoothie that is full of fertility fueling ingredients.

Don’t forget to download my free Make Ahead PCOS Smoothie Ebook! Get these nourishing smoothie recipes are perfect for improving fertility and balancing hormones.

• Chocolate Covered Cherry Smoothie

• Zucchini Bread Smoothie

• Tropical Green Smoothie

• Chocolate Avocado Mousse Smoothie

• PBJ Smoothie

Fertility Smoothie Tips and Tricks for a PCOS Dietitian

Taking an inositol powder supplement? I add mine into my smoothie.

-Utilize your favorite protein powder, collagen powder or even yogurt and cottage cheese in your smoothie to hit your breakfast protein goals. I usually recommend trying to get in 30g protein at breakfast.

-Feel like you don’t have anytime for breakfast? Create individual smoothie packs, were you prep all the ingredients accept the liquids in containers and store in the freeze. When ready to make, dump, add liquid and blend.

-Don’t really like having smoothies for breakfast? It’s also a great snack or quick lunch! Work away from home? Then make smoothie and put into a cold thermos to take with you for an afternoon snack. Just shake the container before drinking.

Different variations to try

The variations you could make with this smoothie are endless.  Using fertility smoothie formula above you can create any combinations of flavors you enjoy.

-Try cashew milk instead of almond milk. 

-Use peanut butter and frozen strawberries for a classic PB&J smoothie. 

-Don’t like zucchini, try frozen cauliflower rice to boost fiber. 

-Need a chocolate fix? Add 1-2 tablespoons of unsweetened cocoa powder.

FAQs

What fruit is best for fertility?

The best fruits for fertility are fruits high in antioxidants like red currants, all berries, oranges, pineapple, plums and pomegranate.

What can I drink to be more fertile?

Adding antioxidant rich smoothies to your diet with fruits, veggies, whole milk yogurt, and healthy fats can help improve fertility by improving your diet quality overall.

Do green smoothies help fertility?

Green smoothies can help improve fertility because they usually contain antioxidant rich veggies like spinach and avocado as well as other fertility boosting foods like fruits, nuts, seeds and whole milk dairy.

What berries help with fertility?

Berries can help improve fertility because they are a rich source of antioxidants and fiber. That is why I added them to my Avocado Berry Fertility Smoothie recipe!

Do smoothies make a good snack for improving fertility?

Yes, smoothies make a good snack, especially if you follow my “smoothie formula”, because it’s a great way to get a boost of fertility fueling foods into your daily eating pattern. Check out this post for more snack ideas.

Make ahead / storage 

Smoothies can be made the night before and left in the refrigerator overnight. In the morning, just shake the container you stored the smoothie in to remix everything.

If you like to meal prep, portion all your smoothie ingredients (except the liquid) into individual containers, then freeze. In the morning, just pull the container out of the freezer, dump into the blender, add your liquid and blend.