How often have you heard the phrase, "You are what you eat"? Well, this same wisdom applies to your fertility journey. The food choices you make can play a real role in both female and male fertility. In fact, some early research shows that certain foods can help or hinder your chances of achieving a healthy pregnancy.
Of course, fertility is complex, and there’s no magic food that guarantees a quick conception or overcomes every pregnancy challenge. But making thoughtful dietary changes can genuinely improve your odds.
In this guide, we’ll walk you through how your diet can affect conception. We’ll focus on foods to avoid while trying to get pregnant and the best things to eat instead. Along with diet, we’ll also share some extra tips to support your reproductive health.
One quick thing to note before we jump in. Managing stress is just as important as a healthy diet when trying to conceive. Remember, the path to pregnancy can be overwhelming, so avoid putting too much pressure on yourself. If you're eating nutritiously and balanced most of the time, you're already taking positive steps in support of your fertility health!
Why is Your Diet Important When Trying to Conceive?
Have you ever asked your mother or grandmother if they made any changes to their diet before getting pregnant? If you have, they might have given you a puzzled look and replied with a resounding "no." That’s because, in their era, formal preconception health1 guidance was much less developed than it is today. Today, though, we know that being healthy before pregnancy—which includes eating a nutritious diet—can boost your chances of conceiving and may help prevent certain complications when you do get pregnant.
Much of what you can draw on today about nutrition and fertility comes from a study based on data from the landmark Nurses’ Health Study.2 In this study, researchers followed nearly 18,000 women trying to have babies and tracked their nutrition and lifestyle habits for eight years. The researchers asked participants to eat plenty of plant-based foods such as vegetables, fruits, whole grains, legumes, and beans, as well as protein-rich foods, healthy fats, and some full-fat dairy — the same patterns you can build into your own meals.
By the end of the study, the researchers found that this fertility-friendly diet was linked to a much lower risk of ovulatory infertility, which is when ovulation happens irregularly or doesn’t happen at all — something worth knowing as you weigh your own food choices. Ovulatory infertility is a common cause of infertility in women.3 Keep in mind, though, that your food choices have not been shown to play a role in other serious conditions that cause infertility in women and men, such as blocked fallopian tubes, genetic defects, undescended testicles, etc.
Are There Any Foods That Cause Infertility in Females?
If you’re trying to conceive, you’ve probably wondered whether certain foods can actually stop you from getting pregnant. It’s a question we hear a lot—so let’s look at what the research says.
There’s no evidence that any specific food directly decreases fertility in females. That said, a poor diet can have a real impact on your hormones, which can lead to ovulatory issues. For example, eating a carbohydrate-heavy diet with lots of sugar and starchy foods can cause a sudden spike in insulin levels. Research on insulin signalling suggests that elevated insulin may interfere with the way oocytes mature,4 and it may also raise the risk of ovarian cysts.
On top of that, an unhealthy diet can lead to weight gain, which can take a toll on your reproductive health. Studies5 show that women who are overweight or obese tend to have a harder time getting pregnant than women at a healthy weight—but why does this matter for you?
Carrying extra weight can throw off the hormonal balance your body needs for healthy reproduction. For instance, abnormal hormone signals from excess body weight can interfere with ovulation and sperm production. There’s also a strong link5 between obesity, excess insulin production, and polycystic ovarian syndrome (PCOS), which is a leading cause of infertility.
And it’s not just women who are affected — if you and your partner are trying together, this matters for both of you. According to research,6 men with high body mass indexes (BMI) are more likely to be infertile compared to those with a normal BMI. In fact, an increase of just 20 pounds in a man’s body weight may increase the likelihood of infertility by up to 10%.7This is because obesity can cause hormonal shifts that affect how the testicles are stimulated and can slow down sperm production. On top of that, excess fat can cause the primary male hormone, testosterone, to be converted into oestrogen,8 which can further reduce testicle stimulation. Some studies have also found9 that men with high BMIs tend to have abnormal semen analyses and, based on broader literature, may have lower testosterone levels — worth discussing if your partner is part of your conception plan.
Which Foods Should You Avoid While Trying to Conceive?
Now that we’ve covered why a healthy diet matters, let’s look at the foods and food groups that can indirectly affect fertility by throwing off your hormonal balance. Keep in mind, though, that when it comes to achieving and maintaining a healthy pregnancy, eating a balanced diet with loads of fruits, vegetables, whole grains, and unsaturated fats matters far more than the occasional treat. Here’s what to watch out for when trying to get pregnant:
Trans Fats
You’ll typically find trans fats in processed and fried foods, and they’ve been linked to several health problems,10 including heart disease, premature deliveries, breast and colon cancer, and more. While they aren’t directly tied to infertility, they can indirectly affect how well your reproductive system works by chipping away at your overall health over time. Trans fats can also contribute to insulin resistance, which may throw off hormonal balance and get in the way of ovulation. So instead of trans fats, reach for healthier fats found in nuts, seeds, olive oil, and avocados. These sources of unsaturated fats can support your reproductive health and overall well-being.
Refined Carbs
Refined carbohydrates—think white bread, pastries, and sugary cereals—have a high glycemic index, meaning they can send your blood sugar on a roller coaster. When blood sugar levels stay high over time, it can lead to insulin resistance, which may upset your hormonal balance and work against your fertility. Refined carbs also tend to be low in the essential nutrients and fibre you’d get from whole grains. When you’re trying to conceive, focus on complex carbs from whole grains like quinoa, brown rice, and oats. These foods give you steady energy, help keep blood sugar levels stable, and offer nutrients that are genuinely helpful for reproductive health.
Added Sugar
Foods and beverages loaded with added sugars don’t just contribute to weight gain and dental issues—they can also get in the way of fertility. Too much sugar can lead to insulin resistance and inflammation, which may disrupt the hormonal signals involved in ovulation and menstrual cycles. The occasional sweet treat? Totally fine. But it’s a good idea to keep added sugar intake in check while you’re trying to conceive. And notice the emphasis on “added” here. While fruits do contain sugar, they’re also packed with fibre, vitamins, and antioxidants that are great for reproductive health. So, if you’re wondering whether there are any fruits to avoid while trying to conceive, the answer is no—none are off-limits!
High-Mercury Fish
Certain types of fish, especially larger predatory ones like swordfish and king mackerel, contain high levels of mercury.11 This heavy metal can build up in your body over time, potentially harming the nervous system and getting in the way of fertility. Fish is still a wonderful source of omega-3 fatty acids and protein—you just want to choose low-mercury options, especially when you’re trying to conceive. Go for healthier picks like salmon, trout, shrimp, and sardines. Each of these is rich in nutrients that support reproductive health without the worry of mercury exposure.
Processed Meats
When you reach for processed meats like bacon, sausage, and deli meats, you’re also getting a load of additives, preservatives, and sodium, which aren’t great news for reproductive health. Research links12 eating processed meats to increased inflammation and oxidative stress, both of which can work against fertility. These meats are also high in saturated fats, which may contribute to insulin resistance and hormonal imbalances. If you’re trying to get pregnant, lean toward protein sources like poultry, tofu, legumes, and nuts instead. They give you the essential nutrients you need without the harmful additives found in processed meats.
Low-Fat Dairy
You probably already know that dairy products are wonderful sources of calcium, protein, and other essential nutrients. But here’s something that surprises a lot of people: some low-fat options may contain added sugars and miss out on important fat-soluble vitamins. Some studies have even found a possible connection between low-fat dairy consumption and anovulatory infertility,13 though more research is needed to say anything definitive. Instead of reaching for low-fat dairy, consider full-fat or unsweetened options like Greek yogurt, whole milk, butter, and cheese.
Sugary Beverages
Last on your list of things to steer clear of when trying to get pregnant: sugary drinks. Regularly sipping on sugar-sweetened beverages can work against both male and female fertility. One study14 tracked over 3,000 women and over 1,000 of their male partners trying to get pregnant, and found that those who regularly consumed at least seven sugary drinks per week experienced reduced fertility. What’s interesting is that sugar-sweetened sodas and energy drinks had the biggest impact, while diet sodas and fruit juice didn’t show a meaningful connection to fertility.
Other Ways to Improve Fertility
We’ve talked about what foods to avoid while trying to conceive, but what else can you do to give yourself the best shot at getting pregnant? Here are some additional do’s and don’ts to keep in mind as you prepare your body for conception:
What to Do When Trying to Conceive:
- Do track your menstrual cycle.
- Do educate yourself about fertility and reproductive health.
- Do take prenatal vitamins and supplements.
- Do prioritise moving your body frequently.
- Do limit caffeine.
- Do seek emotional support from friends, family, or experts if you feel overwhelmed.
- Do get enough sleep.
What Not to Do When Trying to Get Pregnant:
- Don’t smoke, drink, or use recreational drugs.
- Don’t overdo intense exercise.
- Don’t ignore menstrual irregularities or other potential signs of fertility issues.
- Don’t neglect your emotional well-being.
- Don’t hesitate to seek a second opinion if you have doubts about your fertility treatment plan.
- Don’t compare your fertility journey to others.
- Don’t give up hope, even if conception doesn’t happen as quickly as expected.
When you know what to do and what to skip while trying to conceive, you’ve already taken a wonderful first step toward reaching your pregnancy goals.
| Food Category | Why It May Affect Fertility | Fertility-Friendly Alternative | Practical Tip |
|---|---|---|---|
| Trans Fats | Research suggests trans fats may impair ovulation and egg quality by increasing inflammation and oxidative stress. | Choose olive oil, avocado oil, or grass-fed butter for cooking and salad dressings. | Check ingredient lists for “partially hydrogenated oils”; limit processed baked goods and fried foods. |
| Refined Carbohydrates | White bread, pastries, and processed grains cause rapid blood sugar spikes, which may affect insulin levels and hormone balance. | Swap white bread for whole grains; choose steel-cut oats, brown rice, or quinoa instead of instant varieties. | Aim for carbohydrates with a low glycaemic index to support steady energy and hormone stability. |
| Added Sugars | High sugar intake may impair ovulation and increase inflammation; excess sugar is linked to insulin resistance. | Satisfy sweet cravings with whole fruits, berries, nuts, or natural sweeteners like stevia or honey in moderation. | Limit sugary drinks, desserts, and processed snacks; read labels for hidden sugars in flavoured yoghurts and sauces. |
| High-Mercury Fish | Mercury may harm developing eggs and sperm; high exposure is associated with reproductive health concerns. | Choose low-mercury fish like salmon, sardines, anchovies, and trout; combine with plant-based omega-3 sources like flaxseeds or walnuts. | Avoid swordfish, king mackerel, and shark; enjoy low-mercury fish 2–3 times per week for omega-3 benefits. |
| Processed Meats | High in sodium, nitrates, and oxidative compounds; research suggests processed meat consumption may affect sperm quality and ovulation. | Choose grass-fed beef, organic poultry, wild-caught fish, and plant-based proteins like lentils and chickpeas. | Limit bacon, sausage, and deli meats; prioritise whole protein sources and home-cooked meals. |
| Low-Fat Dairy | Some research suggests full-fat dairy may support hormone balance better than low-fat versions; fat is necessary for nutrient absorption. | Choose full-fat Greek yoghurt, whole milk, cheese, and cottage cheese; prioritise organic and grass-fed where possible. | Include one serving of full-fat dairy daily to support fat-soluble vitamin absorption and hormone production. |
| Sugary Beverages | Liquid sugar causes rapid blood sugar spikes and may impair insulin signalling, affecting reproductive hormone balance. | Switch to water, herbal tea, sparkling water with lemon, or small servings of fresh fruit juice diluted with water. | Avoid energy drinks, soft drinks, and sweetened coffee beverages; limit even “diet” versions due to artificial sweetener concerns. |
Supporting Your Fertility with Nutrition
On your path to conception, what you eat really does matter for your reproductive health. A balanced diet that steers clear of inflammatory foods like trans fats, added sugars, and simple carbs can go a long way in supporting your overall well-being and fertility.
You can also give your body a helping hand by filling nutritional gaps and making sure you’re getting the nutrients needed for healthy reproductive function. FertilitySmart’s fertility supplements for women and men contain all-natural ingredients and essential vitamins to help promote hormonal balance and healthy egg and sperm formation.
Want to learn more? Read our success stories or check out our blog for more ways to support your fertility. Nutrition is one part of the broader picture — sleep, stress, exercise, and clinical assessment when needed all matter too.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Frequently Asked Questions
Are there any specific foods that cause infertility?
No single food has been shown to directly cause infertility. However, dietary patterns high in trans fats, refined carbohydrates, and added sugars can disrupt hormonal balance and insulin signalling, which may indirectly affect ovulation and sperm quality. What matters most isn't any single food — it's your overall dietary pattern.
Should I avoid all dairy when trying to conceive?
No — dairy can be a valuable source of calcium, protein, and fat-soluble vitamins. Research from the Nurses' Health Study suggests that full-fat dairy may actually support fertility better than low-fat versions. Consider choosing full-fat Greek yoghurt, whole milk, and cheese rather than cutting dairy out entirely.
Is caffeine safe when trying to get pregnant?
Moderate caffeine intake — generally under 200 mg per day (about one 240 ml cup of coffee) — is considered acceptable by most reproductive health guidelines. Some research has suggested that high caffeine consumption may be associated with longer time to conception, though evidence is mixed. Most reproductive health guidelines suggest limiting caffeine to moderate levels (under 200 mg daily) is a reasonable precaution when trying to conceive.
Do I need to follow a special diet, or is eating healthily enough?
For most people, a balanced diet rich in whole foods, vegetables, fruits, lean proteins, healthy fats, and whole grains provides a strong foundation for fertility. You don't need a highly restrictive or specialised diet. The key is consistency — eating well most of the time rather than being perfect at every meal.
Can my partner’s diet affect our chances of conceiving?
Yes. Male fertility is influenced by diet — obesity, poor nutrition, and excess processed food intake have been linked to reduced sperm count, motility, and quality. Both partners adopting a fertility-supportive diet improves the chances of conception.
Are there any fruits to avoid while trying to conceive?
No — you don't need to avoid any fruits when trying to conceive. All fruits are safe and beneficial, providing fibre, vitamins, antioxidants, and natural sugars. The concern with sugar relates specifically to added sugars in processed foods and beverages, not the natural sugars found in whole fruits.
References
- CDC. “Overview | Preconception Care | CDC.” Centers for Disease Control and
- Chavarro, Jorge E., et al. “Diet and Lifestyle in the Prevention of Ovulatory Disorder
- Urman, Bulent, and Kayhan Yakin. “Ovulatory Disorders and Infertility.” The Journal of
- Das, Debabrata, and Swathi Arur. “Conserved Insulin Signaling in the Regulation of
- Ozcan Dag, Zeynep, and Berna Dilbaz. “Impact of Obesity on Infertility in Women.”
- –117, www.ncbi.nlm.nih.gov/pmc/articles/PMC4456969/
- Wang, En-Yin, et al. “Body Mass Index Effects Sperm Quality: A Retrospective Study in
- Sallmén, Markku, et al. “Reduced Fertility Among Overweight and Obese Men.”
- Lee, Hyun-Ki, et al. “The Role of Androgen in the Adipose Tissue of Males.” The World
- Darand, Mina, et al. “Obesity is Associated with Quality of Sperm Parameters in Men
- , www.ncbi.nlm.nih.gov/pmc/articles/PMC10496307/#CR22
- Dhaka, Vandana, et al. “Trans Fats—Sources, Health Risks and Alternative Approach -
- –541, www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/
- FDA/EPA. “Advice About Eating Fish.” FDA, Revised July 2019,
- Shiraseb, Farideh, et al. “Red, White, and Processed Meat Consumption Related to
- Chavarro, Jorge E., et al. “A Prospective Study of Dairy Foods Intake and Anovulatory
- Hatch, Elizabeth E., et al. “Intake of Sugar-Sweetened Beverages and Fecundability in a
Marina Carter
Fertility Health Writer at FertilitySmart
Marina Carter is a specialist health writer with nearly a decade of experience in reproductive health, fertility nutrition, and research-informed conception support. She has authored over 30 in-depth articles for FertilitySmart, translating peer-reviewed research into clear, practical guidance for individuals and couples on their fertility journey. Read full bio →