6 Surprising Foods That Affect Your Fertility

Did you know that some foods can negatively affect your chances of getting pregnant, for both men and women?

Infertility affects one in every seven couples in the United Kingdom.

While couples can’t control every factor that contributes to infertility, they can control their diet. Nutrition and a healthy body weight can have a substantial impact on both partners’ ability to conceive.

Male infertility affects up to one-third of couples, and each partner has an equal role in conception and fertility. Before conception, it’s important that both partners improve their nutritional status. Consistency is key, and ideally you’d begin making changes 3 months before trying to conceive.

It’s really important to speak to your doctor about a blood test to check your current nutritional status before conceiving, and to consult a dietitian to help you get back on track.

So, let’s look at these 6 foods.

1. Sugar-sweetened drinks

Sugar-sweetened drinks are high in sugar and low in nutrients. Men and women who drink one or more soft drinks, fizzy drinks or energy drinks every day have been shown to have lower fertility. These drinks have been linked to a 20% reduction in both partners’ average monthly chance of conceiving.

Cutting down on soft drinks is a big step towards conceiving. Choose water as your main drink.

2. Saturated fats

Saturated fats are found mainly in animal-based foods such as chicken skin, fat on meat, processed meats (bacon, sausages), butter, cakes and pastries, chocolate, and coconut and palm oil.

Too much saturated fat causes inflammation in the body, which lowers fertility. That doesn’t mean you should follow a “low fat” diet. Instead, aim for a diet rich in healthy fats.

So, what exactly are healthy fats? Monounsaturated and polyunsaturated fats are both considered healthy fats. There is evidence that women whose diet is high in monounsaturated fat have higher fertility.

Swap your saturated fat sources for extra virgin olive oil, oily fish, nuts and seeds, nut butters, olives and avocados, and cut down on the foods listed above.

3. Too much animal protein

According to research, simply replacing 25 grams of animal protein (about half a cooked chicken breast) with the same amount of plant protein may increase fertility by 50%.

You don’t have to become vegan or vegetarian. It’s as simple as eating a little less animal protein and more plant protein sources like legumes (lentils, beans, peas), tofu and tempeh, nuts and seeds.

For example, next time you cook a Mexican meal, swap half the mince for tinned beans (e.g. black beans or red kidney beans). Or have a veggie meal or two each week.

4. Caffeine

Caffeine has been shown to interfere with the production of oestrogen and other hormones needed for conception. This can affect ovulation, the length of your fertile window, and other parts of the menstrual cycle.

Women trying to conceive should limit caffeine to less than 200 mg a day (about 2 cups of coffee or 3 cups of tea) as a precaution.

Also limit cola, energy drinks and chocolate, as they all contain caffeine.

5. Alcohol

We all know drinking isn’t recommended during pregnancy, but did you know that drinking too much before conception can also lower both female and male fertility?

Alcohol reduces the chances of a live birth, increases the risk of pregnancy loss, and is linked to a range of fertility problems.

Heavy drinking in men can reduce sex drive and sexual performance, and lower sperm quality.

Research has shown that women who drink seven or more alcoholic drinks per week are more likely to have fertility issues.

We still don’t know how much alcohol is safe while trying to conceive, so it’s best to avoid it while planning a pregnancy, because it can increase the time it takes to conceive.

6. Mercury-rich fish

Mercury can affect both male and female fertility. In men, it has been shown to affect sperm shape, movement, quantity and quality.

In women, mercury can influence oestrogen levels and fertility, and has been linked with conditions such as PCOS, premenstrual syndrome, early menopause and endometriosis.

Women trying to conceive should limit mercury-rich seafood, including shark, marlin and swordfish.

Stick to fish that are rich in healthy fats and omega-3s, such as salmon, trout, anchovies and sardines.

What should you eat more of?

Now that you know what to limit, the next step is knowing what to eat more of for your hormones and fertility. That’s different for everyone, which is why a personalised plan makes such a difference.