Fertility is a multifaceted issue, influenced by a variety of factors that can impact an individual’s or couple’s ability to conceive.
Before I had children, I often wondered about the role of nutrition in fertility and whether making certain dietary adjustments could improve my chances of conception.
It turns out, maintaining a nutritious diet is crucial for fertility.
In recent years, researchers have delved into dietary patterns and identified specific foods that individuals hoping to conceive should consider adding or removing from their diets for the best chances of pregnancy (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
Around 10–15% of couples face infertility challenges. While the focus is often on the individual carrying the pregnancy, it’s equally important for the supporting partner to adopt healthy habits that boost fertility.
Infertility is actually linked to male factors about 50% of the time, often due to low spermatogenesis or insufficient production of healthy sperm (5Trusted Source, 6Trusted Source).
This article explores five foods to limit when trying to conceive, as well as additional lifestyle tips that can support fertility.
1. Red and Processed Meats
Recent research suggests that a high intake of red and processed meats, such as beef, bacon, hot dogs, and sausage, may contribute to fertility issues in people of all genders (2Trusted Source, 7Trusted Source).
One study found that men who consumed large quantities of processed meats had lower sperm quality, count, and motility compared to those who ate fish instead (8Trusted Source).
In another study involving 141 males undergoing in vitro fertilization (IVF) with their female partners, a link was found between frequent processed meat consumption and lower egg fertilization rates. Men who consumed fewer than 1.5 servings of processed meats per week had a 28% better chance of achieving pregnancy compared to men who ate 4.3 servings per week.
Additionally, red and processed meats are high in trans fats and saturated fats, which have been associated with lower fertility (7Trusted Source).
Studies also suggest that a higher intake of animal protein may negatively affect fertility. One study found that women who followed a fertility diet rich in plant-based proteins, such as beans and tofu, had lower infertility rates due to ovulation problems (10Trusted Source, 11Trusted Source).
Consider replacing red and processed meats with plant-based protein alternatives like:
- Seitan
- Tofu
- Tempeh
- Beans
- Peas
- Lentils
Summary: Red and processed meats, as well as a high intake of animal protein, can negatively impact fertility. Replacing them with plant-based proteins may improve fertility.
2. Ultra-Processed Carbs
Certain studies have linked diets high in ultra-processed carbohydrates, such as those with a high glycemic index (GI), to moderately reduced fertility. This effect is more pronounced when the diet is low in fiber and high in added sugars (10Trusted Source, 12Trusted Source).
High GI foods cause a significant spike in blood sugar levels after consumption compared to foods with a lower GI. Examples of high GI foods include white breads, pastas, crackers, baked goods, and other processed snacks.
However, simply having a high GI is not necessarily harmful to fertility. It’s the combination of low fiber and high added sugar in these foods that may be detrimental (13Trusted Source, 14Trusted Source).
A review found that replacing high GI foods with lower GI alternatives could improve female fertility. Lower GI foods, such as whole grains and certain vegetables, are staples of the Mediterranean diet and have been associated with better fertility outcomes (11Trusted Source, 15Trusted Source).
Additionally, a high fiber diet has been shown to help prevent ovulatory infertility in women. Foods rich in fiber include:
- Whole fruits and vegetables
- Nuts and seeds
- Whole grains (such as 100% whole wheat bread and pasta)
That said, very high fiber intake could reduce estrogen levels and increase the risk of ovulation issues (16Trusted Source, 17Trusted Source).
If you’re consuming a low fiber diet, try swapping refined carbs like white bread and pasta for whole grain alternatives. For example, substitute white rice with quinoa, amaranth, millet, oats, or barley, and opt for 100% whole wheat bread instead of white bread.