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If you eat a low fiber diet, consider replacing white breads and pastas with whole grain versions. On the other hand, some studies suggest that a very high fiber diet reduces estrogen levels and increases the risk of the absence of ovulation ( 16, 17). whole grains, such as 100% whole wheat breads and pastas.In some studies, eating a high fiber diet has been shown to have a protective effect against ovulatory infertility among women. These lower GI foods included whole grains and certain vegetables that are common in a Mediterranean diet ( 11, 15).Īgain, it’s likely the combination of a low GI diet with increased fiber and reduced added sugar intake that offers benefits. One review found that replacing high GI foods with lower GI foods may help improve female fertility. The low fiber, high added sugar nature of these foods is more likely to negatively affect fertility ( 13, 14). Keep in mind that having a high GI isn’t automatically a fertility-reducing property on its own. Some examples of high GI foods include white breads and pastas, as well as white crackers, desserts, baked goods, and other more processed packaged snack foods. If a food has a high GI, that means it triggers a more significant spike in your blood sugar after you eat it, compared with foods that have a lower GI. This link appears stronger when the diet is also low in fiber and high in added sugar ( 10, 12). Some studies associate diets high in ultra-processed carbs - including foods with a high glycemic index (GI) - with moderately reduced fertility in some people. Replacing some of these with plant-based proteins may benefit fertility. Red and processed meats, as well as an overall high intake of animal protein, may be associated with reduced fertility among men and women. One study found that women who met high “fertility diet” scores, which included more vegetable protein than animal protein, had lower rates of infertility due to ovulation disorders ( 10, 11).Ĭonsider replacing red and processed meats with plant-based protein alternatives, like: Other research suggests that a high intake of animal protein overall may also be associated with worsened fertility outcomes. Red and processed meats can also be high in trans fats and saturated fats, which are associated with lower fertility ( 7). However, men who ate the most poultry had 13% higher fertilization rates than men who ate the lowest amount of poultry ( 9). Those who ate fewer than 1.5 servings of processed meats per week had a 28% better chance of achieving pregnancy compared with men who ate 4.3 servings per week.

The study found a link between frequent intake of processed meat and lower egg fertilization among the men. One study found that men who consumed large amounts of processed meat had lower sperm quality, count, and motility compared with those of men who consumed fish instead ( 8).Īnother study examined the health information of 141 males undergoing in vitro fertilization with their female partners, specifically a procedure called intracytoplasmic sperm injection (ICSI), which fertility specialists sometimes use when male fertility is an issue ( 9). This article examines 5 foods to minimize in your diet when if you’re trying to become pregnant, as well as other lifestyle tips for supporting fertility.Ĭurrent research suggests that a high consumption of red and processed meats, such as beef, bacon, hot dogs, and sausage, are likely dietary contributors to infertility for people of all genders ( 2, 7). In fact, infertility among couples is attributed to the male partner approximately 50% of the time, primarily due to low spermatogenesis, or a lack of production of healthy sperm ( 5, 6). While the focus of fertility is often on the person who will be getting pregnant, it’s equally important for the supporting partner to adopt habits that support fertility. Infertility affects approximately 10–15% of couples. In recent years, scientists have conducted more research on dietary patterns and specific foods that potential parents should consider adding to or removing from their lifestyle for the best odds at conception ( 1, 2, 3, 4). One of the things I wondered about before I had children was how much of a role nutrition played in fertility and whether eating (or avoiding) certain foods should be a part of my preparation.Īs it turns out, good nutrition is key for fertility. Numerous factors can play a role in an individual or couple’s ability to conceive.

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