Do you know that your diet matters more than you think, when you are TTC (Trying to Conceive)?
Yes! If you’re trying to get pregnant, you’re probably already taking prenatal vitamins and tracking ovulation. But have you checked what’s on your plate?
Just as certain foods can boost fertility, others can harm your chances of conception — for both female and male.
For instance, taking uda (Negro pepper) while Trying To Conceive without proper instructions could make it hard for conception to happen.
To help you make the right choices, here’s a helpful, science-backed guide to foods you should avoid while TTC.
🛑 1. Highly Processed Foods
First, lets look at why you should avoid processed foods.
You see, processed foods are often loaded with trans fats, sugar, and preservatives that can cause inflammation, disrupt hormonal balance, and affect ovulation and sperm health.
A study of the the relationship between ultra-processed food (UPF) intake and female infertility found that it is significantly associated with an increased risk of female infertility (1)
That said, here are some foods to avoid while TTC.
Packaged snacks (chips, pastries), frozen microwave meals and instant noodles.
🧂 2. Excessive Sugar
High sugar levels can lead to insulin resistance, which interferes with ovulation and increases the risk of PCOS in women.
A study says sugar-sweetened beverages have been associated with poor semen quality in cross-sectional studies, and female soda intake has been associated with lower fecundability in some (2).
Also, another study says PCOS is associated with multiple comorbidities, including infertility, metabolic syndrome, obesity, type 2 diabetes, cardiovascular risks, depression, obstructive sleep apnea, endometrial cancer, and metabolic dysfunction-associated steatotic liver disease (3).
Due to these, you need to watch out for:
Sugary drinks (soda, sweetened teas), sweetened cereals and candies and baked goods.
🍷 3. Alcohol
In 2020, Australia issued drinking guidelines and in that document focus was on the the safest option for women trying to conceive when it comes to taking alcohol. ‘Don’t take alcohol at all’, was the recommendation.
Furthermore, the guidelines say drinking alcohol at any stage of a pregnancy, including the time somebody does not know they are pregnant, can harm the baby (4).
You see, alcohol lowers estrogen levels, affects egg quality, and in men, reduces sperm count and motility.
Basically, even moderate drinking can decrease fertility. It’s best to limit or avoid alcohol entirely during TTC.
☕ 4. Too Much Caffeine
When it comes to caffeine and infertility, thee are different views. Some studies say caffeine intake could affect a woman’s fertility, others say there is no direct relationship.
According to a study, caffeinated tea intake was associated with slight reductions in fecundability among females, and caffeinated soda and energy drink intake were associated with reduced fecundability among males (5).
High caffeine intake (over 200mg/day) is linked to lowered fertility and increased risk of miscarriage.
Safe limit:
Stick to one 8-ounce cup of coffee or opt for herbal alternatives like red raspberry leaf or ginger tea.
🥩 5. Processed Meats
Unfortunately, most of the meat people eat these days are processed. From sausage to processed chicken with preservatives.
While you still take counts of those things you eat that contain processed meat, here is what a study says.
“Men in the highest quartile of processed meat intake had, on average, 1.7 percentage units of fewer morphologically normal sperm than men in the lowest quartile of intake (6).
Interestingly, the study also suggests that fish intake was related to higher sperm count and percentage of morphologically normal sperm.
One of the things we draw people’s attention to is the rate of multiplication of fish in terms of offspring.
That alone would give a clue to the fact that it is what humans should consume more that is why they produce the highest offspring at once. Check out the ocean sunfish.
Indeed, processed meats contain nitrates and sodium that may negatively affect sperm quality and increase oxidative stress.
Here are some of the processed meat to avoid:
Sausages
Hot dogs
Bacon
Deli meats
🐟 6. High-Mercury Fish
Also, one of the other foods to avoid if TTC is mercury fish. It can interfere with fetal brain development and may also reduce fertility in female and male.
Fish to avoid:
Swordfish
King mackerel
Tilefish
Shark
Better alternatives:
Salmon, sardines, and tilapia (low-mercury, fertility-friendly)
🧀 7. Unpasteurised Dairy & Raw Animal Products
These can carry bacteria like Listeria or Salmonella, which may harm early pregnancy or delay conception.
Also, a study highlighted that even though there was not a lot of human research in this area, studies on animals suggested these diseases could harm men’s ability to have children by causing inflammation and messing up the body’s natural defenses, leading to harmful substances being produced (7).
To lower risk, avoid:
Unpasteurised milk or cheese
Raw eggs (in homemade mayo or desserts)
Raw or undercooked meat
✅ Helpful Tips
Making small changes can make a big difference. Focus on a diet rich in:
Leafy greens
Whole grains
Healthy fats
Quality proteins
Fertility-boosting superfoods like avocado, nuts, and berries
🔍 Here Are Some Frequently Asked Questions On Foods And Fertility
What foods reduce fertility in female and male?
Highly processed foods, sugary snacks, processed meats, and high-mercury fish may reduce fertility by disrupting hormones and damaging sperm or egg quality.
Is caffeine bad when trying to conceive?
Too much caffeine (over 200 mg/day) may interfere with conception. One small cup of coffee a day is generally safe.
Can alcohol affect fertility?
Yes. Alcohol can reduce hormone levels, egg quality, and sperm motility. It’s best to avoid alcohol while trying to conceive.