Are You Eating Foods That Cause Infertility in Females
When you’re trying to conceive, diet matters more than we often realize. Many factors impact fertility, but what you eat can make a surprising difference. Some foods support reproductive health and can help prepare your body for pregnancy, while others can make it harder to conceive. This article breaks down common foods that cause infertility in females and which foods are best to embrace for a fertility-friendly diet.
How Your Diet Influences Fertility
Certain foods are helpful, and others are harmful, as simple as that. A diet rich in nutrients like folic acid, iron, and vitamin D can boost your chances of conceiving by balancing hormones, improving egg quality, and preparing your body. But eating foods high in sugar, unhealthy fats, or processed carbs can throw off your body’s balance and even reduce your chances of getting pregnant. If you're looking for ways to get pregnant fast, paying attention to your diet can make a significant difference. Let’s dive into some foods that make you infertile.
Foods That Cause Infertility in Females
Below are some foods that make you infertile and these must be avoided to better your chances of conceiving.
Sugary Foods and Sweetened Drinks
Foods with a lot of sugar, like soda and candy, can mess up your body’s hormone levels. Sugary foods cause insulin spikes that can affect ovulation. Some studies link high sugar intake to a higher risk of developing PCOS, a condition known to cause infertility in many women. Vitamin B6 for infertility may also help stabilize hormone levels, making it easier to maintain reproductive health. It’s tough to skip dessert, but it can be worth it. [1].
Top Tip: Instead of candy or sugary drinks, reach for fruit or water flavored with lemon slices. Just a small change can make a big difference.
Refined Carbohydrates
White bread, pasta, pastries – the usual suspects. Refined carbs cause blood sugar spikes, which lead to insulin resistance over time. This disrupts hormone levels, and hormones are key for ovulation and overall reproductive health. So, these common carbs might be more harmful than we think [2].
Top Tip: Choose whole grains like oats, brown rice, or quinoa instead. They’re better for your body and help keep blood sugar steady.
Trans Fats
Trans fats, found in fried foods, packaged snacks, and fast food, can increase inflammation and hurt reproductive health. Trans fats have been shown to disrupt insulin levels, creating hormone imbalances that affect ovulation and fertility in general. So yes, these foods don’t just affect heart health; they also affect fertility [3].
Top Tip: Replace fried snacks with nuts, and choose baked or grilled over fried whenever you can.
High-Mercury Fish
Certain types of fish, like tuna, swordfish, and king mackerel, contain high mercury levels. Mercury can build up in your body over time and even impact fetal development if you do conceive. Opt for low-mercury fish like salmon or shrimp, which are healthier choices for anyone hoping to get pregnant [4].
Top Tip: Limit high-mercury fish to once a month and look for supplements with DHA for omega-3s instead.
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Surprisingly, low-fat dairy products might not be a good idea when you’re trying to conceive. Studies suggest that low-fat dairy may affect hormonal balance, raising the risk of infertility. On the other hand, full-fat dairy can support female reproductive health [5].
Top Tip: Try adding whole milk or full-fat yogurt to your diet. Moderation is key.
Foods That Support Fertility
Here are some foods that support fertility, and consumption of these foods increases the chances of getting pregnant.
Fresh Vegetables and Fruits
Veggies and fruits are packed with antioxidants, which protect reproductive cells from damage. Vitamin C from citrus fruits and vitamin E in seeds and nuts help defend your body from oxidative stress, keeping eggs and other cells healthy [6].
Whole Grains
Whole grains, like oats, quinoa, and brown rice, give steady energy and essential nutrients. They’re high in fiber and packed with B vitamins, like folate, which is vital for preventing birth defects and supporting reproductive health [7].
Plant-Based Proteins
Proteins from beans, nuts, and lentils have shown a positive effect on fertility, particularly in balancing hormones. Swapping out some animal proteins for plant sources can help reduce inflammation, which is key for reproductive health [8].
Top Tip: Consider having at least one plant-based meal per day to boost your intake of these helpful proteins.
Healthy Fats
Good fats, such as those found in avocados, olive oil, and nuts, support hormone production and improve cellular health. Including these healthy fats can help your body regulate hormones, which are essential for ovulation and overall fertility [9].
Final Thoughts
Eating a balanced diet can significantly improve your chances of conceiving. By avoiding foods that cause infertility in females, like sugary drinks, processed carbs, and trans fats, you’re setting yourself up for success. Making small, consistent changes to what you eat may be one of the simplest steps you can take toward starting or expanding your family.
FAQs
Can caffeine affect my fertility?
In small amounts, caffeine is usually fine, but high levels can mess with hormone levels. Try to keep it to a cup or two a day.
Are processed meats bad for fertility?
Yes, processed meats contain preservatives and harmful fats that can interfere with hormone balance, which can hurt fertility.
Does sugar affect fertility?
Yes, high sugar intake can lead to insulin resistance, which impacts hormone balance and can reduce fertility.
Is dairy good or bad for fertility?
Whole-fat dairy may actually help support fertility, while low-fat dairy could have the opposite effect.
What should I add to my diet to support fertility?
Include lots of leafy greens, lean proteins, whole grains, and healthy fats like avocados. It’s all about balance.
Citations
- Leung, W. T., Tang, Z., Feng, Y., Guan, H., Huang, Z., & Zhang, W. (2022). Lower Fiber Consumption in Women with Polycystic Ovary Syndrome: A Meta-Analysis of Observational Studies. Nutrients. Available at: https://pubmed.ncbi.nlm.nih.gov/36558444/
- Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2009). A prospective study of dietary carbohydrate quantity and quality in relation to risk of ovulatory infertility. European journal of clinical nutrition. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3066074/
- Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Dietary fatty acid intakes and the risk of ovulatory infertility. The American journal of clinical nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/17209201/
- Taylor, C. M., Golding, J., & Emond, A. M. (2016). Blood mercury levels and fish consumption in pregnancy: Risks and benefits for birth outcomes in a prospective observational birth cohort. International journal of hygiene and environmental health. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4970655/
- J.E. Chavarro, J.W. Rich-Edwards, B. Rosner, W.C. Willett, A prospective study of dairy foods intake and anovulatory infertility, Human Reproduction. Available at: https://academic.oup.com/humrep/article-abstract/22/5/1340/2914869?redirectedFrom=fulltext
- Thomson, C. A., Neuhouser, M. L., Shikany, J. M., Caan, B. J., Monk, B. J., Mossavar-Rahmani, Y., Sarto, G., Parker, L. M., Modugno, F., & Anderson, G. L. (2008). The role of antioxidants and vitamin A in ovarian cancer: results from the Women's Health Initiative. Nutrition and cancer. Available at: https://pubmed.ncbi.nlm.nih.gov/19005970/
- Gaskins, A. J., Nassan, F. L., Chiu, Y. H., Arvizu, M., Williams, P. L., Keller, M. G., Souter, I., Hauser, R., Chavarro, J. E., & EARTH Study Team (2019). Dietary patterns and outcomes of assisted reproduction. American journal of obstetrics and gynecology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6545142/
- Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2008). Protein intake and ovulatory infertility. American journal of obstetrics and gynecology. Available at: https://pubmed.ncbi.nlm.nih.gov/18226626/
- Uysal, B., Sahin, N., & Kara, H. (2024). Effects of Nutritional Status and Foods Consumed on Inflammation and Disease Activity in Patients with Rheumatoid Arthritis. Medicina (Kaunas, Lithuania). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11356665/
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Shop Now →How long does it take to see fertility improvements after changing my diet?
Most fertility specialists recommend following a fertility-friendly diet for at least 3-6 months before expecting to see improvements in egg quality and ovulation, since it takes about 90 days for new eggs to fully develop. However, some women may notice changes in hormone balance and menstrual regularity within 4-8 weeks of eliminating inflammatory foods. Individual results vary based on factors like age, overall health, and the extent of dietary changes made. Consulting with a registered dietitian who specializes in fertility can help you establish realistic timelines for your specific situation.
Are there specific foods I should eat to improve fertility instead of just avoiding bad ones?
Foods rich in antioxidants, healthy fats, and nutrients like folate, iron, and vitamin D are excellent for reproductive health—these include fatty fish (salmon, sardines), leafy greens, berries, nuts, seeds, legumes, and whole grains. The Mediterranean diet has been particularly well-studied and shown to support fertility outcomes, emphasizing olive oil, vegetables, and lean proteins. Aim to include foods high in omega-3 fatty acids and vitamin E, which support egg health and hormone balance. The American Society for Reproductive Medicine (ASRM) suggests working with a healthcare provider or fertility nutritionist to create a personalized eating plan based on your individual needs.
Does caffeine affect female fertility and how much is safe?
High caffeine consumption (over 200 mg per day, roughly 2 cups of coffee) has been associated with increased miscarriage risk and reduced fertility in some studies, though research remains somewhat mixed. The FDA and most fertility clinics recommend limiting caffeine intake to 200 mg or less daily when trying to conceive. This includes all sources of caffeine: coffee, tea, energy drinks, chocolate, and some medications. If you're a heavy caffeine user, consider gradually reducing intake and switching to decaffeinated options to minimize withdrawal symptoms.
Can alcohol consumption impact my chances of getting pregnant?
Yes, alcohol consumption can negatively affect fertility by disrupting hormone levels, impairing egg quality, and increasing the risk of miscarriage—the American College of Obstetricians and Gynecologists recommends avoiding alcohol entirely when trying to conceive. Even moderate drinking (1-2 drinks per week) has been associated with reduced fertility rates in women of reproductive age. Alcohol also interferes with nutrient absorption and can worsen insulin resistance, both crucial factors for reproductive health. Most fertility clinics advise complete abstinence from alcohol during the conception period and of course during pregnancy.
Is there a connection between pesticides on food and female infertility?
Research suggests that exposure to pesticide residues through non-organic produce may negatively impact fertility by acting as endocrine disruptors that interfere with hormone function. The Environmental Working Group (EWG) publishes an annual 'Dirty Dozen' list of produce with the highest pesticide residues—these include strawberries, spinach, and apples. While eating conventionally grown produce is still healthier than not eating fruits and vegetables, choosing organic options for the highest-pesticide items may support fertility goals. If budget is a concern, prioritize organic purchases for items on the Dirty Dozen list while conventional options are acceptable for items on the 'Clean Fifteen' list.
How does PCOS relate to diet, and can changing what I eat help manage it?
Polycystic Ovary Syndrome (PCOS) is closely linked to insulin resistance, and dietary changes that stabilize blood sugar—like avoiding refined carbs and added sugars—can significantly improve symptoms and fertility outcomes. Studies show that women with PCOS who adopt low-glycemic diets experience improved ovulation rates, better hormone balance, and increased pregnancy success. Weight management through nutrition also plays a key role, as even a 5-10% reduction in body weight can restore ovulation in many women with PCOS. The American College of Obstetricians and Gynecologists recommends working with a fertility specialist and registered dietitian to develop a PCOS-specific nutrition plan.
Should I take supplements in addition to changing my diet when trying to conceive?
While a fertility-friendly diet should be your foundation, most fertility clinics and the American Society for Reproductive Medicine recommend prenatal vitamins containing at least 400 mcg of folic acid, as well as vitamin D and CoQ10 supplementation for women trying to conceive. However, supplements should complement—not replace—a nutrient-rich diet, and individual needs vary based on blood work and personal health factors. Before starting any supplements, consult with your healthcare provider or a fertility specialist to ensure they won't interact with any medications and to confirm appropriate dosages. Insurance coverage for supplements varies, so check with your plan or discuss options with your fertility clinic's financial counselor.
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