Foods to Avoid When Trying to Get Pregnant

If you’re trying to conceive, dialing in your diet is a smart place to start, especially when it comes to knowing which foods to avoid during this time.

Steering clear of a few common culprits can help protect hormone balance, egg and sperm quality, and overall reproductive health.

That said, a fertility-boosting diet isn’t just about avoidance. The real magic comes from focusing on nutrient-dense foods that actively support conception while giving yourself the grace to enjoy an occasional treat without guilt.

In this guide, we’ll walk through the key foods and food groups to limit when you’re TTC, so you can confidently keep the fertility-blockers out of your cart and off your plate.

Soda and Other High Sugar Foods

Soda and other high-sugar foods rank at the very top of the list of what to avoid when trying to get pregnant.

When it comes to fertility, sugar is not your friend Excess sugar drives inflammation and glycation, processes that accelerate aging in the body, including the reproductive organs, and damage healthy cells.

While some sugar occurs naturally in fruits and vegetables, the real issue comes from added sugars in baked goods, sauces, sodas, energy drinks, and other sweetened beverages that are easy to overconsume.

Research has shown that sugar-sweetened beverages, particularly sodas and energy drinks, negatively affect fertility in both men and women.

One study found that women and their male partners who consumed at least seven sugar-sweetened drinks per week had significantly more difficulty conceiving compared to those who avoided them.

Sugary beverages also appear to impact egg quality. A study of women undergoing IVF found that higher intake of sugary drinks was associated with fewer oocytes retrieved, fewer mature eggs, fewer fertilized oocytes, and fewer top-quality embryos compared to women who avoided soda.

The same IVF study found that women who consumed just 0.1–1 cup of soda per day had 12% fewer live births, while women drinking more than one cup per day had 16% fewer live births compared to non-soda drinkers.

Other research has also confirmed that sugar poses a stronger risk than caffeine, showing that soda consumption increases the time it takes to conceive and is linked to ovulatory disorders.

Beverages with added sugar provide virtually no nutritional value while delivering a high number of calories almost entirely from added sugar.

High-Carb Foods: Pasta, Grains, Bread, Baked Goods, Potatoes, and More

Carbs are a close second in our list of top foods to avoid when trying to get pregnant.

Any food that isn’t a protein or fat falls into the carb category. While the body requires fat, protein, water, and air to function, it doesn’t actually require carbohydrates.

Still, many of us overindulge in carb-heavy foods, such as bagels, chips, pasta, bread, cereal, potatoes, and baked goods.

Though satisfying and comforting, every carbohydrate, whether simple or complex, ultimately breaks down into sugar. Even fruits and vegetables are carbohydrates, since all plant material is composed of carbs.

When consumed, carbohydrates cause blood sugar spikes, which can trigger inflammation, disrupt hormone balance, interfere with ovulation, and negatively affect fertility.

The risks are especially high when a carb-heavy diet is paired with low fiber intake.

Carb Values of Common Foods

Low-Fat Dairy

Research shows that men and women respond very differently to dairy when it comes to fertility.

While low-fat dairy, or no dairy at all, may be fine for male fertility, it has been associated with problems in women.

When fat is removed from dairy products, male hormones called androgens are left behind. In women, these androgens can interfere with the menstrual cycle and increase the risk of PCOS and infertility.

One study concluded that high-fat dairy products like whole milk were associated with a reduced risk of infertility caused by lack of ovulation. In contrast, low-fat dairy products were linked to an increased risk.

A similar study found that women with high intakes of low-fat dairy foods were at greater risk of anovulatory infertility, whereas consuming high-fat dairy foods lowered this risk.

In fact, one large study of 18,555 women attempting to get pregnant reported that women who ate full-fat dairy foods at least once per day had a 25% lower risk of infertility from ovulatory disorders than those who ate these foods less frequently.

Conversely, women who ate two or more servings of low-fat dairy per day were 85% more likely to experience infertility due to anovulation compared to women who ate low-fat dairy only once per week.

For women looking to maximize their fertility and reproductive health, low-fat dairy foods should be avoided when trying to get pregnant. Full-fat dairy is a better choice.

Trans Fats

Any food that includes trans fats from vegetable oils is best avoided when trying to conceive, or for anyone aiming to maximize overall health and wellness.

Trans fats, short for trans fatty acids, are manufactured fats created in an industrial process that combines hydrogen with liquid vegetable oils to make them more solid. They typically appear on ingredient labels as partially hydrogenated oils.

These fats are often used for frying and are commonly found in foods such as doughnuts, pastries, cakes, cookies, margarine, and shortening. While inexpensive and flavorful, trans fats offer no health benefits and can undermine fertility.

Trans fats have been shown to cause inflammation and insulin resistance, and they are particularly harmful for both men and women trying to conceive. ”/]

In women, every 2% increase in energy intake from trans fats, the equivalent of about one and a half tablespoons of margarine, was associated with a 73% higher risk of anovulation.

Trans fats have been show to negatively affect sperm health in men.

One study found an inverse relationship between trans fat intake and sperm count, with total sperm counts dropping from 144 million in the lowest consumption group to 89 million in the highest consumption group.

For optimal fertility, replacing trans fats with healthier fat sources, such as saturated fats from high-quality animal products or natural options like avocados and coconut oil, can better support reproductive health.

Processed Meats

Like trans fats, processed meats such as sausage, bacon, and hot dogs have been associated with reduced fertility in both men and women and are foods to be avoided when trying to get pregnant.

Processed meats may be high in trans fats, which are linked to lower fertility, and they frequently contain preservatives like nitrates and nitrites.

In a recent Harvard study, researchers found that frequent consumption of processed meats may harm a man’s ability to fertilize an egg, but eating more poultry may improve his chances.

In this study, men who ate fewer than 1.5 servings of processed meats per week had a 28% better chance of achieving pregnancy than men who ate 4.3 servings per week.

Another study found that men who consumed large amounts of processed meat had lower sperm quality, count, and motility compared to men who consumed fish instead.

In this study, men who consumed the highest quantities of processed meat had, on average, 1.7 percentage units fewer morphologically normal sperm than men with the lowest processed meat consumption.

Excess Alcohol

Limiting alcohol consumption during pregnancy is a well-known recommendation to protect the health of the fetus. However, many people aren’t aware that even moderate alcohol consumption by either partner can impair a couple’s ability to conceive.

For men, drinking alcohol can negatively impact sperm quality, reduce libido, and decrease sexual function.

In women, alcohol consumption can cause hormonal imbalances, interfere with ovulation, and prolong the time it takes to get pregnant.

Alcohol has also been shown to disrupt the menstrual cycle, which further complicates natural conception.

One study of women beginning in vitro fertilization (IVF) treatment found that those who drank four or more alcoholic drinks per week were 16% less likely to have a live birth than women who drank fewer than four drinks or none at all.

When both partners consumed at least four drinks per week, the live birth rate dropped further, with a 21% lower chance compared to couples who didn’t drink or drank less frequently.

While an occasional glass of wine or beer won’t necessarily prevent conception, men and women undergoing fertility treatment are strongly encouraged to minimize or eliminate alcohol consumption. 

Excessive Caffeine

Many people wonder if caffeine is a food to avoid when trying to conceive. Could that morning cup of coffee hurt your chances of pregnancy? The answer is probably not, unless you are drinking several refills throughout the day.

According to a research review, the American Society for Reproductive Medicine (ASRM) states that “moderate caffeine consumption (1 to 2 cups of coffee per day or its equivalent) before or during pregnancy has no apparent adverse effects on fertility or pregnancy outcomes. In men, caffeine consumption does not affect semen parameters.”

However, higher intake—more than five cups of coffee per day—has been linked to reduced fertility, with one study showing it can take approximately 11% longer to conceive.

Excessive caffeine consumption has also been associated with an increased risk of miscarriage during pregnancy.

Processed Foods

Processed foods often have long ingredient lists filled with unfamiliar, hard-to-pronounce additives. They line the inner shelves of grocery stores in boxes and bags, marketed as quick, “instant,” and tasty options, but are highly refined and nutritionally poor.

Industrially processed foods are packed with preservatives, flavor enhancers, and many of the thousands of chemicals the FDA allows in the food supply.

With 75% of the world’s food sales now made up of ultra-processed products, the health and fertility of both men and women have been significantly affected.

Characteristics of Unprocessed Foods vs. Processed Foods

Refined snacks have been linked to poor sperm concentration, morphology, and motility, all of which impair fertility.

In women, higher intake of fast food in the preconception period has been associated with a longer time to pregnancy (TTP) and an increased risk of ovulatory infertility.

Many of the chemicals in highly processed foods are unrecognizable to the body, which can trigger inflammation and cellular damage. Industrially processed foods have been linked to cancer , weakened immune function , reproductive mutations , and cognitive decline.

High Mercury Fish

While many fish species are excellent sources of omega-3 fatty acids, seafood high in mercury is best avoided when trying to get pregnant.

Frequent consumption of mercury-rich fish such as swordfish, tuna, and Chilean seabass can lead to mercury accumulation in the body. This buildup can reduce fertility and, once pregnant, harm the baby’s developing nervous system, which begins forming very early in gestation.

Mercury exposure also damages sperm DNA and contributes to abnormal sperm morphology and motility.

In women, higher mercury levels are associated with more frequent menstrual and hormonal disorders, as well as increased rates of adverse reproductive outcomes.

In short, mercury can decrease fertility.

Choose seafood low in mercury, and if you eat medium- to high-mercury species, limit consumption to occasional servings.

Soy-Based Foods

Rounding out the list of foods to avoid when trying to get pregnant is anything made with soy. Soy is a common protein substitute, especially for vegetarians and vegans. It is found in foods such as tofu, tempeh, soy milk, and soy flour. Research on the impact of soy on fertility has produced conflicting results.

The concern arises from phytoestrogens, the plant-based compounds in soy that mimic estrogen. Some researchers believe this estrogen-like activity can disrupt the balance between estrogen and progesterone, potentially impairing endocrine function, egg production, and ovulation.

Other studies suggest soy intake may reduce sperm count in men.

These findings are not conclusive. In fact, one study of women undergoing IVF found that soy consumption was associated with favorable results.

Until clearer conclusions are reached, avoiding soy-based foods when trying to conceive is a cautious approach.

Other Ways To Boost Fertility

Beyond avoiding certain foods when trying to get pregnant, there are additional ways you can increase your fertility.

Eat High Quality High Fat Foods

When combined with a low-carbohydrate diet, fatty foods like rib-eye steak, salmon, pork belly, butter, full-fat dairy, and other fat-rich foods have been identified as potential fertility boosters because they reduce inflammatory responses.

Research shows that fatty acid intake lowers key markers of inflammation, including C-reactive protein levels.

Dietary fats also play a critical role in limiting and preventing chronic inflammation.

Take Supplements

Even though you’re managing your nutrient intake through diet, it can be difficult to achieve the right balance of vitamins and minerals through food alone.

Supplements provide an easy and reliable way to ensure adequate levels of key nutrients. Studies show that both male and female fertility can be negatively affected by micronutrient deficiencies and improved through supplementation.

Fertility supplements can support egg quality, improve sperm parameters, and help prepare the body for pregnancy. We recommend Molecular Fertility for trusted, fertility-specific supplements.

Fertility supplements can help improve egg quality and sperm parameters and prepare your body for pregnancy. We recommend Molecular Fertility for trusted and fertility-specific supplements.

Reduce Stress

Several recent studies have found links between a woman’s levels of day-to-day stress and lowered chances of pregnancy, perhaps because your body recognizes times of stress are not ideal for having babies.

In men, chronic stress has been linked to decreased sperm quality and quantity.

Therefore, lots of stress doesn’t help your chances of conceiving and may play a role in up to 30% of fertility problems. Low-impact exercise like yoga or a relaxing walk in nature, acupuncture, and even sex can all help release endorphins and lower cortisol levels. 

Get Enough Sleep

Getting the right amount of shut-eye is not always esteemed as the health and fertility booster it is. Sleep plays a critical role in reproductive health. Sleep patterns drive the production, synthesis, and metabolism of reproductive hormones.

Sleep deprivation in men can reduce testosterone levels; in women, it can contribute to hormone imbalances, early pregnancy loss, failed embryo implantation, anovulation, and amenorrhea. . 

Similarly, sleep time may even affect IVF outcomes. Researchers found pregnancy rates to be highest among moderate-sleepers (7-8 hours per night) versus short-time sleepers (4-6 hours) and long-time sleepers (9-11  hours).  

Cut Out Smoking

Smoking isn’t good for your lung health or your reproductive health. The chemicals in cigarettes can damage the genetic material in sperm and eggs, making it challenging to get or stay pregnant.

The good news is that after quitting, both men and women have shown improved fertility , though women take longer than men after quitting to see improvement.

Get Some Sunshine

Sun on your skin feels good and does good. Exposure to sunlight triggers the body to produce Vitamin D. Several studies have suggested that Vitamin D is related to egg quality, and we know for sure that Vitamin D deficiencies are related to infertility.

Therefore, more sunshine means increased Vitamin D and increased fertility! 

The Bottom Line

In conclusion, smart food and lifestyle choices can go a long way in supporting your and your partner’s fertility. The list of foods to avoid when trying to get pregnant isn’t all that different from the list your doctor or nutritionist might give to you if you said you were looking to improve your health. Healthy bodies are generally fertile bodies, and diet plays a pivotal role in your overall wellness, whether you’re a man or a woman.

Research suggests that a high-carb diet, foods with lots of preservatives and processing, and foods and drinks that contain lots of added sugar can harm fertility.    Healthy lifestyle choices like staying active, not smoking or drinking alcohol, limiting caffeine, and managing stress can also help prepare your body for conception and a healthy 40 weeks of pregnancy.