Fertility is a multifaceted issue influenced by an array of factors that can impact an individual's or couple's ability to conceive. Before embarking on the journey of parenthood, I often pondered the extent to which nutrition contributed to fertility and whether specific dietary choices should be incorporated into my preparations. It turns out that maintaining a balanced diet is crucial for enhancing fertility. In recent years, there has been a surge in scientific research focused on dietary habits and particular foods that aspiring parents should consider incorporating into their meals or avoiding altogether to improve their chances of conception.

Infertility is a significant concern, affecting around 10–15% of couples globally. While discussions about fertility often center on the individual who will carry the pregnancy, it is equally vital for the supporting partner to cultivate habits that promote reproductive health. Notably, infertility in couples can be attributed to the male partner approximately 50% of the time, often linked to reduced spermatogenesis, or insufficient production of healthy sperm. This highlights the importance of both partners being proactive in their fertility journey.

This article explores five specific foods that should be minimized in your diet if you are trying to conceive, along with additional lifestyle tips aimed at nurturing fertility.

1. Red and Processed Meats

Recent studies indicate that a significant intake of red and processed meats, including beef, bacon, hot dogs, and sausage, could negatively impact fertility for individuals across all genders. Research has shown that men who consume high quantities of processed meats exhibit lower sperm quality, count, and motility compared to those who opt for fish instead.

In another investigation involving 141 males participating in in vitro fertilization (IVF) alongside their female partners, specifically through a technique known as intracytoplasmic sperm injection (ICSI) used for male fertility challenges, a notable correlation was identified. The findings revealed that regular consumption of processed meats was linked to decreased egg fertilization rates among these men.

Men who limited their intake to fewer than 1.5 servings of processed meats weekly experienced a 28% higher likelihood of achieving pregnancy compared to those who consumed approximately 4.3 servings weekly. Furthermore, it was noted that men who included more poultry in their diets demonstrated a 13% increase in fertilization rates relative to those who consumed the least amount of poultry. Additionally, red and processed meats often contain high levels of trans fats and saturated fats, which are associated with diminished fertility. Other research highlights that a greater overall intake of animal protein may also correlate with poorer fertility outcomes.

Interestingly, a study found that women who adhered to a high “fertility diet” score—characterized by a predominance of vegetable protein over animal protein—exhibited lower rates of infertility stemming from ovulation disorders. As a proactive measure, consider substituting red and processed meats with plant-based protein alternatives, such as:

• seitan
• tofu
• tempeh
• beans
• peas
• lentils

Ultimately, the consumption of red and processed meats, along with a high intake of animal protein, is linked to decreased fertility among both men and women. Transitioning some of these choices to plant-based proteins could potentially enhance fertility outcomes.

2. Ultra-Processed Carbohydrates

Numerous studies indicate a correlation between diets rich in ultra-processed carbohydrates, particularly those featuring a high glycemic index (GI), and a moderate decline in fertility among certain individuals. This connection seems to be more pronounced when the dietary intake is low in fiber and high in added sugars.

Foods boasting a high GI are known to cause a more significant surge in blood sugar levels post-consumption compared to their low GI counterparts. Common examples of high GI foods include white bread , various pastas, white crackers, sweet desserts, baked goods, and an array of processed snack items found in supermarkets. However, it's crucial to understand that the mere presence of a high GI does not inherently diminish fertility. Instead, it is the combination of low fiber content and elevated added sugars that tends to adversely impact reproductive health.

Research has suggested that substituting high GI foods with those that have a lower GI may enhance female fertility. Such lower GI options typically comprise whole grains and specific vegetables frequently incorporated in a Mediterranean diet. Ultimately, it appears that the synergistic effect of a low GI diet, increased fiber intake, and reduced added sugars provides the most significant benefits. Several studies indicate that a high-fiber diet may protect against ovulatory infertility in women.

Foods that are particularly rich in fiber include:

• whole fruits and vegetables
• nuts and seeds
• whole grains, such as 100% whole wheat bread and pasta

Conversely, some studies propose that an excessively high fiber intake might lead to reduced estrogen levels, thereby increasing the risk of anovulation. If your current diet is lacking in fiber, consider swapping out white bread and pasta for their whole grain alternatives. For example, you can integrate grains such as quinoa, amaranth, millet, oats, and barley as substitutes for white rice in various recipes, and utilize 100% whole wheat bread instead of white varieties.

In summary, consuming white bread, pastas, ultra-processed carbohydrates, and other low-fiber, processed foods may correlate with diminished fertility in some individuals. If you are not already doing so, aim to incorporate more whole grains and fiber-rich foods into your daily diet.

3. Baked Goods

Baked goods, including pastries, donuts, and cakes, particularly those that are fried or contain margarine, can be significantly high in trans fats and saturated fats. The consumption of these fats has been linked to adverse effects on fertility outcomes. In fact, manufacturers create trans fats through the partial hydrogenation of vegetable oils, which solidifies them at room temperature.

Despite the official ban on trans fats in the food system as of January 2021, products that contain less than 0.5 grams per serving can still carry the label of being trans fat-free. This is essential to note, as diets rich in trans fats and low in unsaturated fats have been connected to an increased risk of fertility issues, especially when more than 1% of total caloric intake comes from trans fats.

Moreover, studies indicate that opting for trans fats over healthier carbohydrate sources can elevate the risk of ovulatory disorders by a staggering 73%, potentially leading to infertility. In contrast, diets that prioritize monounsaturated fats over trans fats are correlated with more favorable fertility outcomes.

Monounsaturated fats can be found in various nutritious foods, including:

• avocados
• olive oil
• nuts
• seeds

It is crucial to recognize that baked goods and other fried or heavily processed sweets may contain trace amounts of trans fats, which are associated with negative fertility impacts. Therefore, one should consider opting for healthier carbohydrate choices and sources of monounsaturated fats to promote better reproductive health.

4. Sugar-Sweetened Beverages

A comprehensive study involving 3,828 women aged 21–45 and 1,045 of their male partners, all of whom were preparing for parenthood, examined the impact of sugar-sweetened beverages on fertility over a duration of up to 12 menstrual cycles. The findings revealed that both men and women who frequently indulged in these sugary drinks—defined as consuming at least 7 servings per week—experienced a decline in their fertility levels.

Within this category, sugar-laden sodas and energy drinks had the most detrimental effects, while diet sodas and fruit juices showed no significant correlation with fertility outcomes. In another investigation, researchers observed that a higher intake of sugary beverages was linked to a reduced total count of mature and fertilized eggs, along with a lower quality of embryos among women. This effect was found to be independent of caffeine content and appeared to adversely impact fertility more than caffeinated drinks that do not contain added sugar.

A 2012 study that focused on 3,628 women in Denmark compared the influence of caffeinated beverages and soda consumption on the duration required to achieve a planned pregnancy. The results indicated that caffeine intake, whether it was at least 300 mg or around 3 cups of coffee a day, had minimal effect on fertility. In contrast, the consumption of soda was associated with a decline in fertility levels. As an alternative to sugary sodas, consider opting for seltzer water or plain water that is naturally enhanced with slices of lemon or berries. A high consumption of sugar-sweetened beverages, particularly sodas, is linked to reduced fertility rates. Therefore, choosing unsweetened seltzer or plain water could be a beneficial choice.

5. Certain Dairy Products

The impact of fat content in dairy products on fertility appears to differ between sexes. For instance, while low-fat and skimmed dairy options might enhance fertility in men, the consumption of full-fat dairy is linked to adverse effects. Some studies have indicated that a high intake of dairy products, including cheese and milk, correlates with reduced semen quality.

On the flip side, certain research suggests that while low-fat dairy could be optimal for male fertility, whole milk (doodh) might positively influence female fertility. A notable study from 2007 revealed that high-fat dairy products were associated with a decreased risk of infertility stemming from ovulation issues, in contrast to low-fat dairy, which was connected to an increased risk.

Furthermore, women who consumed full-fat dairy products at least once daily displayed a 25% reduction in the likelihood of experiencing fertility issues linked to ovulatory disorders when compared to those who indulged in these foods less frequently, about once per week. Additionally, women who ingested more than two servings of low-fat dairy daily were found to be 85% more likely to face infertility due to ovulation problems compared to those consuming low-fat dairy just once a week.

Although more comprehensive research is essential to fully understand the relationship between dairy consumption and fertility, prevalent observational studies suggest that certain full-fat dairy products may be advantageous for female fertility, whereas low-fat or no dairy could be preferable for male fertility. Alternatively, individuals may consider a dairy-free lifestyle, incorporating a diverse range of plant-based milk (doodh), cheese, and dairy alternatives with varying fat contents.

In summary, while full-fat dairy may offer benefits for female fertility, low-fat or no dairy options might be more suitable for male fertility. Continued research is necessary to explore the sex-specific fertility impacts of various dairy products.

Additional Strategies to Enhance Fertility

Beyond dietary choices, several other factors can significantly impact your fertility outcomes. A fundamental principle is that habits known to promote overall health are equally beneficial for fertility enhancement. Here are some effective strategies to support your fertility journey.

Prioritize Quality Sleep

Research involving animals has demonstrated that disturbances in sleep patterns can lead to decreased testosterone levels, compromised sperm quality and motility, hindered melatonin production, and elevated levels of stress hormones, all of which may negatively affect fertility in both men and women.

Effectively Manage Stress Levels

A comprehensive review highlighted that women facing infertility issues often report higher levels of mental stress compared to those without fertility challenges. This stress can create a harmful cycle for women aspiring to conceive. Elevated stress can trigger brain changes that inhibit reproductive functions, thereby complicating the journey to parenthood.

Engage in Regular Physical Activity

Investigations indicate that men who partake in physical exercise at least three times weekly for a minimum of one hour exhibit the best sperm health parameters. Furthermore, regular physical activity can help prevent overweight or obesity, both of which are known to hinder fertility. However, it's important to note that excessive exercise can yield the opposite effect on reproductive health.

Consider Prenatal Vitamins

Ensuring adequate intake of folic acid is crucial for a healthy pregnancy and can significantly reduce the risk of birth defects. Regular consumption of a multivitamin may even enhance the chances of conception in women. Incorporating a daily prenatal vitamin enriched with folic acid into your preconception regimen is generally advisable, though consulting with a healthcare professional prior to starting any supplement is always recommended.

Avoid Smoking and Alcohol Consumption

Evidence indicates that smoking tobacco, consuming alcohol, and using recreational drugs can impede the likelihood of becoming pregnant. One particular study found that exceeding 14 alcoholic beverages weekly was linked to prolonged timeframes for conception. Alongside maintaining a nutritious diet, adopting lifestyle practices such as ensuring sufficient sleep, refraining from smoking, taking prenatal multivitamins, managing stress effectively, and engaging in moderate physical activity can collectively support fertility.

The Essential Takeaway

Infertility is a challenge faced by many individuals, and a variety of factors are likely contributing to this issue. Research indicates that diet plays a crucial role in enhancing fertility for both men and women. Evidence supports the notion that steering clear of red and processed meats, ultra-processed carbohydrates, sugary drinks, and certain types of dairy may positively influence reproductive health. Additionally, adopting healthy lifestyle habits can significantly impact overall well-being and, in turn, fertility. Engaging in activities such as obtaining restful sleep, maintaining a regular exercise routine, avoiding tobacco use, and effectively managing stress can all contribute to improving fertility.