Foods To Avoid When Trying To Get Pregnant—Optimal Fertility Diet

While numerous factors can influence fertility, one often overlooked aspect is diet. The food we consume plays a significant role in our overall health, and when it comes to fertility, making the right choices can make all the difference.

This comprehensive article will delve into foods to avoid when trying to get pregnant. We will explore foods that can decrease fertility in both females and males, discuss other lifestyle factors to steer clear of, and provide guidance on an optimal fertility diet to enhance your chances of conception.

Foods to avoid when trying to get pregnant

Let’s delve into how dietary choices and habits can impact the fertility journey for both partners.

Foods that decrease fertility in females

Your diet can significantly impact your ability to have a baby. Certain foods can mess with your hormones, mess up your periods, and even affect the quality of your eggs. Here are some foods to watch out for if you’re trying to get pregnant:

  1. Sugary and Processed Foods: Eating a lot of high-sugar foods, junk food, and processed meals can mess with your body’s insulin, a hormone that controls your blood sugar. When your insulin isn’t balanced, it can mess up your menstrual cycle, making it harder to get pregnant. Try to go for whole grains, fruits, and veggies to keep your blood sugar steady.
  2. Trans Fats: These are bad fats found in fast food, some snacks, and margarine. Trans fats can increase the chances of having trouble with ovulation, which is when your body releases an egg. Instead of these bad fats, choose healthier ones like those in avocados, nuts, and olive oil to help your fertility.
  3. Too Much Caffeine: While a little bit of caffeine is usually fine, too much caffeine intake makes it more challenging to get pregnant. It can lead to weird periods and make it harder for you to have a baby. Try not to overdo it on coffee, tea, or energy drinks.
  4. Alcohol: Drinking alcohol, especially a lot of it, can mess with your hormones and how your eggs develop. If you’re trying to get pregnant, it’s a good idea to cut back on alcohol or maybe even stop drinking it for a while.
  5. Low-Fat Dairy: Some studies suggest that eating a lot of low-fat dairy, like skim milk and low-fat yogurt, might up your chances of having trouble getting pregnant. Instead, try dairy with more fat or have it in moderation to help with ovulation.
  6. Soy Foods: Soy contains phytoestrogens, which are plant compounds that act like estrogen in your body. Having a lot of soy-based stuff like tofu or soy milk might mess with your hormones and make your periods irregular. It’s okay to have some soy, but don’t go overboard if you’re trying to get pregnant.
  7. Fad Diets: Extreme diets, super-fast weight loss, and trendy diets can mess with your hormones and make it tough to get pregnant. It’s best to have a balanced diet with plenty of nutrients to stay healthy and improve your chances of having a baby.
  8. Processed Meats: Processed meats like sausages, bacon, and lunch meats have chemicals and stuff in them that might mess with your fertility. Instead, pick lean protein sources like chicken or fish.

Remember, everyone’s body is different, so what affects one person might not affect another in the same way. If you think your diet could be messing with your chances of getting pregnant, it’s a good idea to talk to a doctor or a dietitian who knows about fertility. They can help you make the right food choices and improve your chances of having a baby.

Foods To Avoid When Trying To Get Pregnant

Foods that may reduce male fertility

When it comes to having a baby, it’s not just about the ladies – guys, your diet matters too! Some foods can affect the quality and quantity of your sperm, making it more challenging to father a child. Here are some foods and habits to watch out for if you’re trying to become a dad:

  1. Soy Products: Guys, watch your soy intake. As mentioned earlier, soy contains compounds called phytoestrogens, which are like plant-based estrogens. Too much soy, like tofu or soy milk, might affect your hormones and reduce sperm quality. A little soy is fine, but don’t overdo it.
  2. Excessive Red and Processed Meats: Burgers, sausages, and bacon – these might taste great, but they’re not your sperm’s best friends. Research suggests that eating lots of red and processed meats, especially in the form of fried foods, can lower sperm count and make your swimmers less agile. Instead, go for lean meats, chicken, or fish to support your fertility.
  3. High Mercury Fish: Certain fish, like shark and swordfish, contain high levels of mercury. Mercury is not friendly to your sperm. Too much of it can damage them and make it harder to fertilize an egg. Stick to low-mercury fish like salmon or trout.
  4. Inadequate Antioxidants: Antioxidants like vitamins C and E are sperm’s best buddies. They protect your sperm from damage and keep them healthy. If your diet lacks these vitamins, your sperm could be in trouble. Load up on fruits and veggies to get your antioxidants.
  5. Excessive Alcohol: While the occasional drink is fine, overdoing it on alcohol isn’t good for your fertility. Too much alcohol can mess with your hormones and sperm production. If you’re trying to become a dad, consider cutting back on booze.
  6. Excessive Stress: High stress levels can mess with your hormones and affect sperm quality and quantity. Finding relaxation methods, like meditation or exercise, can help reduce stress and improve fertility.

Remember, just like with females, individual responses can vary. If you’re concerned about how your diet or lifestyle might be affecting your fertility, then it’s a good idea to seek advice from a healthcare professional or a specialist in male fertility.

Other things to avoid when trying to get pregnant

Fertility isn’t solely dependent on diet. Lifestyle factors also significantly influence a couple’s ability to conceive. Here are some essential things to avoid when trying to get pregnant:

  1. Smoking: Smoking is a significant fertility disruptor for both males and females. It can harm the ovaries and lead to lower egg quality in females. In males, smoking can reduce sperm count and motility. Quitting smoking is one of the most impactful steps you can take to improve fertility.
  2. Excessive Stress: Chronic stress can wreak havoc on your reproductive system. It disrupts the hormonal balance needed for regular ovulation and sperm production. Finding healthy ways to manage stress, such as through meditation, yoga, or counseling, can help increase your chances of conceiving.
  3. Hot Baths and Saunas: Relaxing in hot baths or saunas may be enjoyable, but excessive heat can negatively affect sperm production. To safeguard sperm health, limit the time spent in hot water and avoid saunas altogether when actively trying to conceive.
  4. Over-exercising: While regular physical activity is essential for overall health, excessive exercise can lead to irregular menstrual cycles in females and lower sperm production in males. Aim for a balanced exercise routine that supports fertility rather than hinders it.
  5. Chemical Exposure: Prolonged exposure to certain chemicals and toxins, whether in the workplace or at home, can adversely affect fertility. Limit exposure to harmful substances and consult with a healthcare professional if you have concerns about occupational hazards.
  6. Poor Sleep Habits: Inadequate sleep can lead to hormonal imbalances that affect fertility. Prioritize getting enough restful sleep each night to support your reproductive health.
  7. Excessive Weight Gain or Loss: Extreme weight changes can disrupt hormonal balance and menstrual cycles in females and reduce sperm quality in males. Maintaining a healthy weight through balanced eating and regular exercise is important for fertility.
  8. Sexually Transmitted Infections (STIs): Untreated STIs can lead to pelvic inflammatory disease in females and damage the male reproductive system, reducing fertility. Regular STI testing and prompt treatment are essential.
  9. Prescription Medications: Some medications may affect fertility, so it’s crucial to consult with your healthcare provider if you’re trying to conceive. They can evaluate your medications and make any necessary adjustments.

Understanding these additional factors that can influence fertility is crucial for couples hoping to get pregnant. By avoiding these pitfalls and making positive lifestyle choices, you can improve your chances of a successful and healthy pregnancy.

Optimal fertility diet

When trying to conceive, what you eat can play a significant role in your journey to parenthood. While a highly processed diet impacts your fertility and poses an increased risk of health issues, a healthy diet rich in whole foods has the opposite effect. A balanced and nutrient-rich diet can enhance your fertility by supporting hormonal balance, healthy egg production, and robust sperm quality. Here’s how to structure an optimal fertility diet:

1. Seek out folate-rich foods

Folate, also known as folic acid, is essential for a healthy pregnancy. It helps prevent neural tube defects in the developing baby and supports fertility in both partners. Sources of folate include leafy greens like spinach, broccoli, and lentils. Consider incorporating these into your meals.

2. Include plenty of whole grains

Opt for whole grains like quinoa, brown rice, and whole wheat bread instead of refined grains. Whole grains provide complex carbohydrates, which release energy slowly and maintain steady blood sugar levels – crucial for hormonal balance.

Foods To Avoid When Trying To Get Pregnant

3. Aim for healthy fats

Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats support hormone production and overall reproductive health.

4. Lean on lean proteins

Lean protein sources like poultry, fish, and tofu are excellent choices for fertility. Protein is essential for developing eggs and sperm; these lean options offer protein without excessive saturated fats.

5. Eat colorful vegetables and fruits

The wide range of vitamins, minerals, and antioxidants found in colorful fruits and vegetables are vital for reproductive health. These nutrients protect your eggs and sperm from damage and enhance overall fertility.

6. Moderate your dairy intake

High-fat dairy products, such as whole milk and full-fat yogurt, may promote ovulation. However, if you have lactose intolerance or other dairy-related sensitivities, consider alternative calcium and vitamin D sources like fortified plant-based milk.

7. Don’t forget about hydration

Staying well-hydrated is crucial for healthy cervical mucus production. Cervical mucus helps sperm travel to meet the egg. Aim for at least eight glasses of water a day, and consider herbal teas for variety.

8. Try supplements

In addition to a balanced diet, consider taking prenatal vitamins that contain folic acid, iron, and other essential nutrients. Speak with your healthcare provider about the right supplements for your specific needs.

9. Think about meal timing

Consistent meal timing can help regulate blood sugar levels and hormonal balance. Aim for regular, balanced meals and snacks throughout the day.


In the pursuit of parenthood, every step counts, and your diet and lifestyle choices can significantly impact your fertility journey. As we conclude this guide, remember that the path to conception can be unique for each couple. While optimizing your diet and avoiding harmful habits is crucial, it’s just one piece of the puzzle.

Your overall fertility journey is a journey of hope, patience, and resilience. It’s a journey that often demands understanding, support, and sometimes even professional guidance. The foods you eat, the habits you embrace, and the state of mind you cultivate leading up to and during pregnancy all influence your health and well-being on this beautiful and challenging journey.

You might Also like...

Subscribe to
receive your FREE
"58 Newborn Essentials"
Registry Guide