Foods to Avoid When Trying to Conceive: A Complete Guide for Fertility

When you’re ready to start a family, nutrition becomes more important than ever. The connection between diet and fertility is stronger than many people realize, with research increasingly showing that what we eat can significantly influence our ability to conceive.

Fertility challenges affect approximately 10-15% of couples worldwide, and while many factors contribute to reproductive health, dietary choices play a crucial role that shouldn’t be overlooked. What’s particularly important to understand is that fertility isn’t just about the person who will carry the pregnancy—both partners’ nutritional habits matter equally.

Studies reveal that male factor infertility accounts for about 50% of cases, often related to sperm quality, count, and motility issues. This means that dietary modifications should be a team effort when couples are preparing for pregnancy.

This comprehensive guide explores the foods you may want to limit or avoid when trying to conceive, along with healthier alternatives and lifestyle strategies to optimize your fertility naturally.

Understanding the Diet-Fertility Connection

Before diving into specific foods to avoid, it’s helpful to understand why nutrition matters so much for fertility. Your body requires specific nutrients to produce healthy reproductive hormones, support egg and sperm quality, and create an optimal environment for conception.

Certain foods can disrupt hormonal balance, increase inflammation, affect insulin sensitivity, and impact overall reproductive function. By identifying and minimizing these dietary factors, many couples can improve their chances of conception.

Research into fertility diets has expanded significantly in recent years, giving us clearer guidance on which foods support reproductive health and which ones may hinder it.

Red and Processed Meats: A Fertility Concern

One of the most significant dietary factors affecting fertility is the consumption of red and processed meats. This category includes beef, pork, bacon, sausages, hot dogs, deli meats, and other cured or processed meat products.

Multiple studies have found associations between high red meat consumption and reduced fertility in both men and women. For men specifically, research shows that those who regularly consume processed meats tend to have lower sperm quality, decreased sperm count, and reduced sperm motility compared to men who eat more fish and poultry.

One particularly interesting study examined men undergoing fertility treatments with their partners. Those consuming fewer than 1.5 servings of processed meat per week had significantly better outcomes—a 28% higher chance of achieving pregnancy—compared to men eating 4.3 or more servings weekly.

The concerns with red and processed meats extend beyond just the meat itself. These products often contain high levels of saturated fats and may contain trans fats, both of which are linked to poorer fertility outcomes. Additionally, processed meats may contain preservatives, additives, and compounds formed during high-heat cooking that could negatively impact reproductive health.

Healthier Protein Alternatives

Rather than eliminating protein from your diet, focus on shifting toward fertility-friendly sources:

• Plant-based proteins: Beans, lentils, chickpeas, black beans, and other legumes provide excellent protein without the fertility concerns associated with red meat
• Poultry: Chicken and turkey appear to have neutral or even positive effects on fertility when consumed in moderation
• Fish: Particularly fatty fish rich in omega-3 fatty acids like salmon, sardines, and mackerel (while being mindful of mercury content)
• Tofu and tempeh: These soy-based options offer complete protein and beneficial plant compounds
• Nuts and seeds: Excellent sources of protein, healthy fats, and fertility-supporting nutrients

Women following a “fertility diet” pattern that emphasizes vegetable protein over animal protein have shown lower rates of infertility related to ovulation disorders, making plant-based proteins particularly worth incorporating.

Ultra-Processed Carbohydrates and Refined Grains

The type and quality of carbohydrates in your diet can significantly impact fertility, particularly for women experiencing ovulation-related fertility challenges.

Ultra-processed carbohydrates—including white bread, white pasta, white rice, crackers, pastries, and many packaged snack foods—are typically low in fiber, high in added sugars, and have a high glycemic index (GI). This means they cause rapid spikes in blood sugar levels after eating.

These blood sugar fluctuations can disrupt insulin function and hormonal balance, potentially interfering with regular ovulation. Studies have found that diets heavy in refined carbohydrates and low in fiber are associated with higher rates of ovulatory infertility.

However, it’s important to understand that not all high-GI foods are problematic, and GI alone doesn’t determine a food’s effect on fertility. The combination of low fiber, high added sugar, and ultra-processing appears to be the real concern.

The Fiber Factor

Fiber plays a complex role in fertility. Adequate fiber intake—particularly from whole foods—appears protective against ovulatory infertility and helps regulate blood sugar and hormone levels. However, some research suggests that extremely high fiber intake might reduce estrogen levels and potentially affect ovulation.

The key is finding a balanced approach: replacing refined grains with whole grains and fiber-rich foods while maintaining moderate intake levels.

Better Carbohydrate Choices

• 100% whole wheat bread and pasta instead of white varieties
• Brown rice, quinoa, farro, and barley instead of white rice
• Steel-cut or rolled oats instead of instant oatmeal packets
• Sweet potatoes and other starchy vegetables
• Whole fruits rather than fruit juices
• Vegetables of all types, which provide carbohydrates along with essential nutrients

Baked Goods and Trans Fats

Commercially baked goods like donuts, pastries, cookies, cakes, and fried desserts deserve special attention when you’re trying to conceive. These foods can be problematic for several reasons, but trans fats are the primary concern.

Trans fats are created when vegetable oils are partially hydrogenated to make them solid at room temperature—a process that extends shelf life but creates compounds harmful to health, including reproductive health.

While trans fats were officially banned from the U.S. food supply as of January 2021, products containing less than 0.5 grams per serving can still be labeled as having zero trans fats. This means trace amounts may still be present in some processed foods, particularly older products or those made with ingredients manufactured before the ban.

Research has consistently shown that diets high in trans fats and low in healthy unsaturated fats are associated with fertility problems in both men and women. One study found that replacing trans fats with healthier carbohydrate sources was associated with a 73% reduction in the risk of ovulatory disorders.

The Saturated Fat Issue

Beyond trans fats, many baked goods are also high in saturated fats, which in excess can negatively impact fertility. The relationship between saturated fats and fertility is complex, but moderation appears key.

Choose Healthier Fats

Diets emphasizing monounsaturated and polyunsaturated fats over trans and excessive saturated fats are associated with better fertility outcomes. Focus on:

• Avocados and avocado oil
• Extra virgin olive oil
• Nuts including almonds, walnuts, and cashews
• Seeds such as chia, flax, and pumpkin seeds
• Fatty fish rich in omega-3s

Sugar-Sweetened Beverages

If there’s one dietary change that could significantly impact your fertility, it might be reducing or eliminating sugar-sweetened beverages. This category includes regular sodas, energy drinks, sweetened teas, sports drinks, and other beverages with added sugars.

Large-scale studies involving thousands of couples planning pregnancy have found clear associations between regular consumption of sugar-sweetened beverages and reduced fertility in both partners.

One significant study tracking nearly 4,000 women and over 1,000 men found that those who consumed seven or more sugar-sweetened beverages per week had measurably reduced fertility. Regular sodas and energy drinks showed the strongest negative associations.

Interestingly, the negative effects appear related specifically to the added sugar rather than caffeine content. Studies comparing caffeinated beverages with and without sugar found that unsweetened caffeinated drinks didn’t show the same fertility concerns, while sugary drinks—even without caffeine—were associated with poorer outcomes.

For women undergoing fertility treatments, higher sugar-sweetened beverage consumption has been linked to fewer mature eggs, lower fertilization rates, and lower quality embryos.

The Caffeine Question

Many people worry about caffeine when trying to conceive, but research suggests moderate caffeine intake (up to 300 mg daily, or about 3 cups of coffee) has minimal impact on fertility. The added sugar in many caffeinated beverages appears to be the bigger concern.

Better Beverage Options

• Water—still the best choice for hydration
• Unsweetened sparkling water or seltzer
• Water infused with fresh fruit, herbs, or cucumber
• Unsweetened herbal teas (hot or iced)
• Coffee or tea without added sugar (in moderation)
• Milk or unsweetened plant-based milk alternatives

The Dairy Dilemma: A Sex-Specific Consideration

The relationship between dairy consumption and fertility is nuanced and appears to differ between men and women, making this one of the more complex dietary considerations for couples trying to conceive.

Dairy and Male Fertility

For men, research suggests that high consumption of full-fat dairy products and overall dairy intake may be associated with lower semen quality. Studies have found connections between high dairy consumption (particularly cheese and whole milk) and reduced sperm count, motility, and morphology.

Low-fat or skim dairy products appear to have less negative impact on male fertility, suggesting that men trying to conceive might benefit from choosing lower-fat dairy options or moderating overall dairy intake.

Dairy and Female Fertility

For women, the picture is quite different. Some research indicates that full-fat dairy products may actually support female fertility, particularly regarding ovulation.

One influential study found that women who consumed at least one serving of full-fat dairy daily had a 25% lower risk of ovulatory infertility compared to women eating full-fat dairy just once weekly. Conversely, women consuming more than two servings of low-fat dairy daily were 85% more likely to experience ovulatory infertility compared to those eating low-fat dairy just once weekly.

The reasons for these sex-specific differences aren’t entirely clear, but they may relate to the hormone content in dairy products, the role of fat-soluble vitamins in reproductive hormones, or other bioactive compounds in dairy fat.

Practical Dairy Recommendations

Based on current research, couples might consider:

• For men: Moderate dairy intake and consider lower-fat options
• For women: Full-fat dairy in moderation may be beneficial
• For both: Plant-based dairy alternatives like almond, oat, or soy milk offer another option with varying fat contents

More research is needed to fully understand these relationships, so individual responses may vary.

Additional Foods to Limit

While the above categories represent the main dietary concerns, a few other foods deserve mention:

High-Mercury Fish

While fish is generally excellent for fertility due to omega-3 content, high-mercury varieties should be limited when trying to conceive. High mercury levels can affect fertility and fetal development. Limit or avoid:

• Swordfish
• King mackerel
• Shark
• Tilefish
• Bigeye tuna

Choose lower-mercury options like salmon, sardines, trout, and skipjack tuna instead.

Unpasteurized Products

While not directly linked to fertility, unpasteurized dairy products and juices can carry bacteria that could complicate early pregnancy if conception occurs. It’s wise to avoid these as part of your preconception preparation.

Excessive Soy

Moderate soy consumption appears safe and may even benefit fertility, but some research suggests that very high intake of soy products might affect fertility in some individuals due to phytoestrogen content. Moderation is key.

Beyond Diet: Lifestyle Factors for Fertility

While diet is crucial, optimizing fertility requires a holistic approach. Several lifestyle factors work alongside nutrition to support reproductive health.

Prioritize Quality Sleep

Sleep disruption can significantly impact fertility hormones. Research in both humans and animals shows that inadequate or poor-quality sleep can:

• Reduce testosterone levels in men
• Decrease sperm quality and motility
• Disrupt reproductive hormone production
• Inhibit melatonin, which plays a role in reproductive health
• Increase stress hormones that can interfere with conception

Aim for 7-9 hours of quality sleep nightly. Establish a consistent sleep schedule, create a dark and cool sleeping environment, and limit screen time before bed.

Manage Stress Effectively

The relationship between stress and fertility can become a difficult cycle—infertility causes stress, and stress may further impact fertility. While stress alone rarely causes infertility, chronic stress can:

• Disrupt hormonal balance
• Affect ovulation timing
• Impact sperm production
• Reduce sexual desire and frequency

Effective stress management techniques include:

• Regular meditation or mindfulness practices
• Yoga or gentle exercise
• Counseling or therapy
• Support groups for couples trying to conceive
• Hobbies and activities that bring joy
• Setting boundaries around fertility discussions and treatments

Engage in Regular, Moderate Exercise

Physical activity supports fertility through multiple mechanisms:

• Helping maintain a healthy weight
• Improving insulin sensitivity
• Reducing inflammation
• Supporting hormone balance
• Managing stress

For men, studies show that exercising at least three times weekly for an hour or more is associated with optimal sperm health parameters.

However, balance is important. Excessive exercise—particularly intense endurance training or severe calorie restriction combined with heavy exercise—can negatively impact fertility in both sexes. Aim for moderate, consistent activity rather than extreme fitness regimens.

Maintain a Healthy Weight

Both underweight and overweight status can affect fertility. Being significantly above or below a healthy weight range can:

• Disrupt hormone production
• Affect ovulation regularity
• Impact sperm quality and quantity
• Reduce success rates of fertility treatments

If weight is a concern, work with healthcare providers to achieve a healthy weight through sustainable dietary changes and appropriate exercise.

Consider Prenatal Vitamins

Starting a quality prenatal vitamin before conception offers several benefits:

• Ensures adequate folic acid to prevent neural tube defects
• May improve conception odds in women
• Provides nutritional insurance during preconception period
• Supports early fetal development if conception occurs

Always consult with a healthcare provider before starting any supplement regimen to ensure appropriate dosing and to avoid excessive intake of certain nutrients.

Eliminate Tobacco, Alcohol, and Recreational Drugs

These substances have clear negative impacts on fertility:

Tobacco: Smoking damages egg and sperm quality, accelerates egg loss, affects uterine receptivity, and increases time to conception.

Alcohol: While moderate alcohol consumption (less than one drink per day) may have minimal impact, heavier drinking is clearly associated with reduced fertility. Some experts recommend avoiding alcohol entirely when actively trying to conceive.

Recreational drugs: Marijuana, cocaine, and other recreational drugs have documented negative effects on sperm quality, ovulation, and overall fertility.

Both partners should eliminate these substances when preparing for pregnancy.

Limit Environmental Toxin Exposure

While not strictly dietary or lifestyle, reducing exposure to endocrine-disrupting chemicals can support fertility:

• Choose organic produce when possible, especially for high-pesticide items
• Use glass or stainless steel food containers instead of plastic
• Avoid heating food in plastic containers
• Choose personal care and cleaning products free from harmful chemicals
• Filter drinking water

Building Your Fertility-Friendly Meal Plan

Understanding what to avoid is just one piece of the puzzle. Building a fertility-supporting diet means emphasizing foods that actively support reproductive health.

Foods to Emphasize

• Colorful fruits and vegetables: Rich in antioxidants that protect egg and sperm quality
• Whole grains: Provide steady energy and important B vitamins
• Plant-based proteins: Legumes, nuts, and seeds offer protein plus fertility-supporting nutrients
• Fatty fish: Omega-3 fatty acids support hormone production and reduce inflammation
• Healthy fats: Olive oil, avocados, nuts, and seeds provide fats needed for hormone production
• Full-fat dairy (for women): May support ovulation when consumed in moderation

Sample Fertility-Friendly Day of Eating

Breakfast: Steel-cut oatmeal topped with berries, walnuts, and a dollop of full-fat Greek yogurt

Lunch: Large salad with mixed greens, chickpeas, avocado, pumpkin seeds, vegetables, and olive oil-based dressing, with whole grain bread

Snack: Apple slices with almond butter

Dinner: Baked salmon with quinoa and roasted vegetables drizzled with olive oil

Dessert: Dark chocolate square (70% cacao or higher) with berries

When to Seek Professional Help

While dietary and lifestyle changes can significantly impact fertility, professional guidance is important if:

• You’ve been trying to conceive for 12 months without success (6 months if over age 35)
• You have known reproductive health conditions
• You have irregular or absent menstrual cycles
• There’s a history of multiple miscarriages
• Either partner has known fertility risk factors

A fertility specialist can provide personalized recommendations, conduct necessary testing, and discuss treatment options if needed. A registered dietitian specializing in fertility can also provide tailored nutritional guidance.

The Bottom Line

When trying to conceive, what you eat—and what you avoid—can make a meaningful difference in your fertility journey. Current research suggests that limiting red and processed meats, ultra-processed carbohydrates, sugar-sweetened beverages, commercial baked goods, and making sex-specific dairy choices may support reproductive health.

However, diet is just one component of fertility optimization. Adequate sleep, stress management, regular moderate exercise, maintaining a healthy weight, taking appropriate supplements, and avoiding tobacco, excessive alcohol, and recreational drugs all work together to support your ability to conceive.

Remember that fertility is complex and individual. What works for one couple may differ for another. These dietary guidelines provide evidence-based starting points, but your personal health history, preferences, and circumstances matter.

Both partners should embrace these changes together, as male and female factors contribute equally to conception success. Make changes gradually, focus on adding nutritious foods rather than just restricting, and be patient with yourself as you adopt new habits.

If you have concerns about your fertility or need personalized guidance, don’t hesitate to consult with healthcare providers who can offer support tailored to your specific situation. With the right dietary foundation, healthy lifestyle habits, and professional support when needed, you can optimize your fertility and work toward your goal of starting or expanding your family.

Sources:

• PubMed Central – National Institutes of Health
• American College of Obstetricians and Gynecologists
• American Society for Reproductive Medicine
• CDC – Reproductive Health
• NIH Office of Dietary Supplements
• U.S. Food and Drug Administration