When it comes to trying to conceive, a healthy diet is paramount. However, it’s not just what you eat that’s important, but also what you avoid.

Certain foods have been shown to negatively impact fertility, so it’s worth knowing what to steer clear of when trying to start a family.

Sugar and Refined Carbohydrates

Sugar and refined carbohydrates are not only linked to weight gain and a host of health problems, but they can also cause fertility issues. Too much sugar causes a spike in blood glucose levels, which triggers the release of insulin.

High levels of insulin – a hormone that regulates blood sugar – can disrupt ovulation and lead to irregular periods. Eating refined carbohydrates, such as white bread, pasta, and rice, can have the same effect. Opt for whole grains and limit your intake of sugary treats and refined carbs.

Processed Foods

Eating a diet rich in processed foods has been linked to a range of health problems, including obesity, heart disease, and type 2 diabetes. These foods are often high in calories, unhealthy fats, and sugar, and low in essential nutrients.

They can also contain harmful additives and preservatives. Studies have shown that women who eat a high proportion of processed foods have a lower chance of conceiving, likely due to the negative impact on overall health.

Soy

Soy is a source of phytoestrogens, plant compounds that mimic the effects of estrogen in the body. While estrogen is essential for fertility, too much of it can disrupt the delicate hormonal balance needed for conception.

Studies have shown that consuming high amounts of soy can lead to delayed ovulation and lower fertility rates. If you’re trying to conceive, consider limiting your intake of soy-based foods such as tofu, soy milk, and edamame.

Caffeine

Caffeine is a stimulant that can interfere with fertility. Studies have shown that women who consume high amounts of caffeine – typically more than 200 mg per day, or around two cups of coffee – have a lower chance of conceiving.

Caffeine can also cause irregular ovulation and reduce fertility in men. If you’re trying to conceive, consider swapping your coffee for herbal tea or decaf.

Alcohol

Excessive alcohol consumption has been linked to a range of health problems, including infertility.

Studies have shown that women who drink heavily – defined as more than 14 units per week – have a lower chance of conceiving than those who drink moderately or abstain altogether. Heavy drinking can also disrupt ovulation and cause irregular periods. Men who drink heavily can experience a reduction in testosterone levels, which can lead to sperm abnormalities and reduced fertility.

Trans Fats

Trans fats are a type of unsaturated fat that are typically found in processed foods, baked goods, and fried foods.

They are known to be harmful to health – raising cholesterol levels and increasing the risk of heart disease – and can also impact fertility. Studies have shown that consuming high amounts of trans fats can lead to hormonal imbalances and a reduced chance of conception. Opt for healthy fats such as olive oil, avocados, and nuts instead.

High-Mercury Fish

Fish is an excellent source of protein and essential nutrients, but certain types of fish should be avoided when trying to conceive due to their high mercury content.

Mercury is a toxic metal that can accumulate in the body over time, leading to health problems such as neurological disorders and kidney damage. High-mercury fish include shark, swordfish, tilefish, and king mackerel. Opt for low-mercury fish such as salmon, trout, and canned light tuna instead.

Non-Organic Produce

Pesticides and other chemicals used in conventional farming can have a detrimental effect on fertility.

Studies have shown that women who consume high levels of pesticide residues – typically from non-organic produce – have a higher risk of infertility and miscarriage. Opt for organic fruits, vegetables, and meat where possible to reduce exposure to harmful chemicals.

Excessive Salt

While salt in moderation is essential for health, consuming too much can have a negative impact on fertility.

Excessive salt consumption can lead to high blood pressure, which can in turn cause damage to the hormone-producing organs needed for fertility. Studies have shown that women who consume high amounts of salt have a lowered chance of conceiving than those who consume less. Opt for a low-salt diet, and avoid processed foods that are often high in sodium.

Artificial Sweeteners

Artificial sweeteners, such as aspartame and saccharin, are found in many diet drinks and low-calorie foods. While they may help to reduce calorie intake, they can also disrupt the balance of gut bacteria and negatively affect fertility.

Studies have shown that consuming artificial sweeteners can lead to a reduction in fertility rates, likely due to the impact on the gut microbiome. Opt for natural sweeteners such as honey, maple syrup, and stevia instead.

Conclusion

While a healthy diet is essential for fertility, it’s also important to avoid certain foods that can negatively impact your chances of conceiving.

Limit your intake of sugar, processed foods, soy, caffeine, alcohol, and trans fats, and opt for low-mercury fish and organic produce where possible. A fertility-friendly diet can help to support overall health and increase your chances of starting a family.