A fertility-focused diet goes beyond lowering sugar and refined carbohydrates. Certain foods can work against your goals by increasing inflammation or interfering with hormone and nutrient pathways essential for conception.
• Dairy: About half of the population is sensitive to dairy in varying degrees. Some symptoms of dairy sensitivity can include congestion, bloating, gas, acne, stomach cramps, diarrhea, indigestion, and joint pain. I know that I have a mild dairy sensitivity since my skin tends to break out and I feel mildly congested when I consume dairy.
The chronic inflammation that occurs in the body after repeated exposure to a food allergy or sensitivity has been linked to lower egg and sperm quality, problems with implantation, and higher rates of early miscarriage.
Dairy has also been shown to behave like a clogging glue inside the body by increasing thick mucus production. This mucus production in the fallopian tubes can potentially cause blockages, which can prevent sperm from entering the fallopian tubes and fertilizing the egg.
• Gluten: Another substance that is now more commonly understood to cause an inflammatory response in the body is gluten. In fact, some studies suggest that gluten can trigger inflammation in approximately 80% of the population. For some, this may manifest into mild bloating and indigestion, while for others, this can result in joint pain, acid reflux, diarrhea, dermatitis, or brain fog. If a woman with gluten sensitivity or even worse, Celiac Disease (a digestive disorder resulting from an immune reaction to gluten), is regularly consuming gluten-containing foods, she is putting herself in a chronic inflammatory state. As mentioned previously, chronic inflammation has been linked to infertility and early miscarriage.
Additionally, for gluten-sensitive people, the inflammation that occurs from consuming gluten damages the lining of the small intestines. This damage impairs the absorption of nutrients from food, including vitamin B12, vitamin D, folate, selenium, and iron, which are essential for conceiving and carrying a healthy baby to term.
• Industrial seed oils: Industrial seed oils are extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, sunflower seeds, and safflower seeds. These oils are highly processed in unhealthy ways (bleaching, chemical deodorizing, and dying), easily oxidized, and high in omega-6 fatty acids. A high intake of these oils has been shown to cause inflammation and mutations in cells, leading to increased rates of infertility.
Instead, choose fats such as grass-fed butter, ghee, olive oil, avocado oil, or coconut oil.
• Caffeine: Some studies have found that women who consume large amounts of caffeine take longer to get pregnant. Research has also shown that a high intake of caffeine (over 200mg/day) is associated with an increased risk of miscarriage.
• Toxins: Pesticides, antibiotics, and unnatural hormones in our foods have been shown to disrupt hormones and reduce fertility in both sexes.
When consuming animal products, choose organic, wild-caught, and grass-fed. Always purchase the organic option for fruits and vegetables with thin skin like berries, apples, tomatoes, and bell peppers. For produce with a thick, removable peel like avocado, melons, bananas, and oranges, conventional is fine, as the skin is less porous and provides more protection from harmful chemicals.
• Alcohol: While heavy alcohol consumption has been shown to impact hormone production and ovarian reserve in women, the relationship between light alcohol use and female fertility is still inconclusive. As alcohol readily crosses the placenta, reaching the fetus, and is known to cause serious health problems for a developing baby, it is not recommended during pregnancy.
• Soy: High intake of soy—especially non-fermented forms—has been linked in research to disruptions in thyroid hormones, which play a critical role in conception. Studies also suggest that the phytoestrogens found in soy may increase the risk of infertility and miscarriage. While fermented soy is less problematic, many women choose to limit or avoid soy during the preconception period
Research shows that reducing inflammatory or hormonally disruptive foods, even partially, can positively influence fertility and pregnancy outcomes. Focusing on nutrient-dense, fertility-supportive meals the majority of the time can create powerful improvements.
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