19 Fertility Foods That Can Increase The Chances Of Conceiving – And 6 Foods To Steer Clear Of

When people think of foods that can improve your chances of conceiving, they tend to automatically focus on the woman’s diet, but men should change their diet too.

And these dietary changes will take some planning, because you need to start eating the right foods about 150 days before you want to try conceiving.

That’s because it can take that long for a follicle within the ovary to develop enough to release an egg.

Likewise, for men, that’s how long it takes to mature healthy sperm.

The healthier your body is overall, which is hugely dependent on what you put into it, the healthier your eggs and sperm will be, which increases your chances of becoming pregnant – and having a healthy pregnancy.

So, this article lists a few foods you should both cut back on (or eliminate), and some that can provide your bodies with the nutrients they need to ensure the production of healthy sperm and eggs (a process known as gametogenesis).

Foods To Avoid

1. Alcohol. The jury is out on this one – different studies either find no relationship between alcohol and infertility, or they find differing levels of alcohol consumption that can affect your chances of conceiving. For example, one small study found that fewer than five drinks a week reduced fertility, while another found that eight was the tipping point. Since alcohol is generally not recommended once you are pregnant, you may as well get used to the idea now while you’re trying to get pregnant – and this applies to both of you, of course.
2. Caffeine. This should be avoided or, at least, reduced anyway, and it’s already well known that pregnant women should not ingest caffeine. However, it’s also important to limit caffeine intake before you try to conceive. Although not all studies agree on this, at least one has found that excessive caffeine consumption (i.e. over 500 mg per day) can result in a longer delay in becoming pregnant, and another one found a possible association between high caffeine intake and miscarriages. Given what’s at stake here, I would err on the side of caution and try to reduce (or eliminate) caffeine sources from my diet.
3. Carbohydrates. A large study found that an increase in “bad” carb consumption was linked to an increase in infertility. This is especially important for the one in ten women suffering from polycystic ovary syndrome (PCOS). On the other hand, a lower-carb diet can reduce levels of hormones such as insulin and testosterone, both of which can cause fertility issues.

   Even worse are refined carbs, which are found in sugary snacks and drinks, for example, because they cause blood sugar level spikes, consequently increasing insulin production.

4. Low-Fat Dairy. Dairy products that are lower in fats can increase the risk of infertility.
5. Trans Fats. These should not be consumed anyway, but one study found that diets that are higher in trans fats (and lower in unsaturated fats) are linked with infertility. A common source of these trans fats is hydrogenated vegetable oils, which you will find in many baked goods, fried foods, margarine, and processed foods.
6. Unfermented Soy. Since soy contains endocrine disruptors that can affect hormone production, largely because they contain a substance that mimics oestrogen, it is not recommended that you consume this type of product while trying to conceive. This may be more important for males, where even small amounts of soy have been shown, in animal studies, to reduce sperm quality. Note that this warning does not apply to fermented soy products.

So What Should You Eat?

The above list may come as a bit of a shock to some people – after all, some very common and popular items are on it – so let’s turn to the foods you should increase when you’re trying to conceive.

1. Asparagus. When cooked, this is a great source of folate (i.e. vitamin B9) as well as other essential minerals and vitamins.
2. Beans. These (e.g. black beans and lentils) are a good source of fibre, which can help eliminate excess hormones from your body, as well as keeping your blood sugar levels in balance. They are also an alternative source of protein, since it’s recommended to obtain fewer proteins from animal products during this period, and non-heme iron (i.e. iron that is not animal-based).
3. Blue-Green Algae. This may sound disgusting, but they contain amino acids, chlorophyll, minerals, proteins, and vitamins, and have many health benefits (i.e. they are good to add to your diet anyway). The most common products are chlorella and spirulina, but they are quite potent, so start small and gradually increase the quantities.
4. Cinnamon. Although small, one study found that women with PCOS who consumed cinnamon improved ovulation compared to those who took a placebo. (Try to get the true Ceylon cinnamon, which comes largely from Madagascar and Sri Lanka, not the more common cassia variety, as it’s generally considered to be better and purer.)
5. Eggs. It’s the yolks that contain most of the goodness you need – B vitamins, choline, omega-3 fats, and protein.
6. Fruits. These are rich in antioxidants, fibre, non-heme iron, and vitamins. Antioxidants combat free radicals, which can, amongst other things, damage eggs and sperm. Berries, figs, pineapples and pomegranates can be particularly helpful, but also of benefit is freshly squeezed fruit juices (e.g. from grapefruit or orange) – provided you make them yourself where you know exactly what is (and isn’t) in them.
7. Goji Berries. These Asian berries not only increase libido, but are antioxidants and can help improve the quality of both eggs and sperm.
8. High-Fat Dairy. Unlike low-fat dairy products (see above), the high-fat ones (e.g. cheeses such as cheddar, manchego, or parmesan, or ice cream, preferably home-made) can decrease the chances of infertility – for women. For men, high-fat dairy is associated with poor sperm motility.
9. Liver. Cow’s liver is high in nutrients that are essential for reproductive health (e.g. choline, selenium, vitamins, zinc), although consumption should be moderate.
10. Maca. This is one of those foods that is classed as a “superfood”, and it can benefit both men and women. In men, it can increase sperm quality and regulate testosterone production; in women, it can increase egg quality and balance hormones.
11. Nuts. These are another great source of antioxidants, non-heme iron, and proteins. One study showed that eating less than three ounces (75 g) of walnuts per day can increase the quality of sperm. Brazil nuts are also a good source of selenium, which is essential for sperm motility.
12. Oysters. While their use as an aphrodisiac may be more of a myth than a reality, the fact is that they are packed with iron, selenium, vitamin B12, and zinc, all of which are vital for reproductive health.
13. Royal Jelly. In women, this can help with menstruation, libido, ovulation, and fertilization, while in men, it is used to help treat impotence.
14. Salmon. Wild-caught (i.e. not farmed) Alaskan salmon contains so many health-giving substances that it is, to all intents and purposes, a superfood.
15. Sea Vegetables. These include Alaria (Ribbon Kelp), Bladderwrack, Dulse, Kelp (Ecklonia), Kombu (Laminaria), Macrocystis, Rockweed, Sea Lettuce (Ulva), and Sea Whistle, and they are great sources of trace minerals and vitamins. They help prevent infertility-related mineral deficiencies, increase ovarian function and sperm count, and support the regulation and balancing of hormones.
16. Seeds. This is another way to replace animal-based proteins, which can increase the risk of infertility, and non-heme iron. One popular seed is sunflower, but others (e.g. pumpkin) are good too.
17. Shiitake Mushrooms. These mushrooms are well known as immune system boosters.
18. Vegetables. Again, these are another way to pack your diet with antioxidants, fibre, and non-heme iron. One especially good one is cooked tomatoes – so why not make a tomato soup (i.e. instead of a store-bought one that may contain unwanted ingredients)?
19. Wheat Grass. A favourite of those who juice, wheat grass can help decrease infertility and miscarraige risks caused by heavy metal toxicity.

Fertility Smoothie

There’s one last food you should add to your diet, and that’s a fertility smoothie, which is loaded with ingredients that are great for increasing fertility and overall reproductive health – and it’s good for both men and women:

Other Tips

Here are a few other things you can change in your diet to help you get pregnant:

1. Brewer’s Yeast. Full of B vitamins as well as essential minerals (e.g. iron, selenium, zinc), this supplement can regulate both blood sugar levels and hormones.
2. Front load your daily diet. By this, I mean eat a larger breakfast in the morning and a smaller dinner at night, which can be especially helpful for women with PCOS.
3. Multi-vitamins. Supplementing your diet with a high-quality multi-vitamin (preferably one that also contains folate) can reduce the risk of ovulatory infertility.

Conclusion

The decision to have children is clearly not one to be taken lightly, but once you choose to start a family, it makes sense to do everything you can to increase your chances of becoming pregnant (and, later, having a healthy pregnancy).

Altering your diet, by eliminating harmful foods and increasing ones that can help, is an easy way to do this.

Some of the foods listed above may be difficult for you to cut back on, but my view is, why take unnecessary risks if you don’t have to?

And there is plenty of choice on the list of foods to increase, so everybody should be able to find something beneficial that they can add to their diet.

And don’t forget there are other things you can do (e.g. exercise) than can also help increase your chances of conceiving.

If you are planning to get pregnant, then I wish you every success!

Finally, remember to check out these 25 fertility recipes that can increase the chances of conceiving and becoming pregnant.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Taking Charge Of Your Fertility