What to Eat (and Avoid) When Trying to Conceive

Preparing your body for conception involves more than just timing ovulation; it also includes creating a foundation to support fertility, including ensuring your body is getting important nutrients. Did you know that nutrition actually plays a pivotal role in every stage of trying to conceive? More and more research shows us the impact nutrition can have in supporting conception as early as three months before your pregnancy!

Your diet can significantly influence your chances of conceiving, impact egg and sperm quality, and help to lay the groundwork for a healthy pregnancy. Aside from supporting overall fertility, nutrition also can have a significant impact on managing infertility. It can also help you manage different conditions that may impact fertility, including PCOS, endometriosis, IBS, or hypothyroidism.

Here’s a guide on what to eat and what to avoid when trying to conceive.

Here are foods to eat for fertility.

1. Nutrient-Dense Fruits and Vegetables

   Fruits and vegetables are packed with antioxidants, vitamins, and minerals essential for reproductive health. Antioxidants like vitamins C and E, beta-carotene, and folate can help protect your eggs and sperm from oxidative stress.

   Best choices: Berries, citrus fruits, cantaloupe, kiwi, leafy greens (spinach, kale), broccoli, sweet potato, and carrots.

2. Whole Grains

   Whole grains provide complex carbohydrates that release energy slowly and help maintain stable blood sugar levels—an important factor for hormonal balance.

   Best choices: Brown rice, quinoa, oats, whole grain pasta, and whole wheat bread.

3. Healthy Fats

   Healthy fats are crucial for hormone production and overall fertility. Omega-3 fatty acids, in particular, can improve egg quality and regulate ovulation.

   Best choices: Avocados, nuts, seeds (flaxseeds, chia seeds), olive oil, and fatty fish like salmon.

4. High-Quality Protein

   Incorporating both plant-based and lean animal proteins can enhance fertility. Plant-based proteins, in particular, have been linked to better outcomes.

   Best choices: Beans, lentils, chickpeas, eggs, fish, and lean meats like chicken and turkey.

5. Full-Fat Dairy

   Studies suggest that full-fat dairy products may have a positive impact on fertility compared to low-fat or skim alternatives.

   Best choices: Whole milk, full-fat yogurt, and cheese (if dairy-tolerant).

6. Foods Rich in Iron

   Iron plays a vital role in supporting ovulation and increasing the likelihood of conception.

   Best choices: Spinach, fortified cereals, lean red meat, and legumes.

7. Folic Acid and B-Vitamins

   Folic acid is essential for preventing neural tube defects and supporting egg development. Other B-vitamins also play a role in ovulation. However, it’s important to note that you still want to ensure you’re taking a prenatal supplement including folate or folic acid!

   Best choices: Dark leafy greens, fortified grains, beans, and eggs.

Here are foods to avoid for fertility.

While there are foods that we can lessen to support our fertility, it’s important to keep in mind that moderation of treat foods is still okay! Here are some options to consider limiting if you’re planning a pregnancy.

1. Excessive Caffeine

   While moderate caffeine consumption (under 300 mg per day) is generally considered safe, excessive intake can impair fertility. Read more about caffeine limits here.

   Examples: Limit coffee, energy drinks, and certain teas high in caffeine to 300mg of caffeine or less.

2. Alcohol

   Regular alcohol consumption has been associated with reduced fertility. It’s best to minimize or avoid it altogether when trying to conceive.

   Tip: Switch to mocktails or flavored sparkling water during social occasions.

3. High-Mercury Fish

   Mercury can harm fetal development, so it’s wise to avoid high-mercury fish when preparing for pregnancy. Read more about eating fish during preconception and pregnancy here.

   Examples: Swordfish, king mackerel, tilefish, and shark.

4. Processed Foods and Trans Fats

   Highly processed foods and trans fats can disrupt hormonal balance and increase inflammation, which may negatively affect fertility.

   Examples: Packaged snacks, fried foods, and baked goods with hydrogenated oils

5. Sugary Drinks

   Sugary beverages, including soda and energy drinks, can spike blood sugar levels and potentially disrupt ovulation.

   Tip: Opt for water, herbal teas, or sparkling water with a splash of natural fruit juice.

What you eat (and avoid) when trying to conceive can play a significant role in boosting your fertility and setting the stage for a healthy pregnancy. Focus on nutrient-dense whole foods, balance your meals, and stay well hydrated. Remember, healthy habits established now will benefit you and your baby long-term.

If you’re unsure where to start, schedule a complimentary meet-and-greet call with our perinatal registered dietitian to tailor a plan that meets your unique needs.