Okay, okay, so that’s a little dramatic. There isn’t ONE food that is causing you to not get pregnant. However, there are certain food groups that can absolutely contribute to inflammation, hormone imbalances, and affect your fertility. I’m not saying you should never have foods from these categories (except maybe trans fats), but rather have you prioritize more nutrient rich alternatives.
1. Refined Sugars and Refined Carbs: High-sugar foods and refined carbohydrates can mess with your blood sugar & contribute to inflammation. Elevated insulin (from high blood sugar) can interfere with ovulation and hormone balance, making it harder for your body to conceive.
What to Do Instead: Focus on whole-food carbohydrates like fruits, starchy vegetables, grains such as rice, quinoa, oats, & sourdough. Also, pair your carbs with a little protein to reduce that blood sugar spike.
2. Trans Fats: Found in fried foods, margarine, and many packaged baked goods, trans fats can cause inflammation and disrupt hormone function. These fats have been linked to insulin resistance, heart disease, and more.
What to Do Instead: Opt for home cooked desserts!! That way you have control over the ingredients used. Opt for fats like olive oil, avocado, coconut oil, real grass-fed butter. These fats support your hormones and create a good environment for conception.
3. Excess Caffeine: A daily cup of coffee is unlikely to mess with your fertility, but excessive caffeine consumption may. High caffeine intake is associated with lower fertility rates and can even increase the risk of miscarriage. Caffeine consumed on an empty stomach is also cause for concern when the goal is fertility as this is a major stressor on the body.
What to Do Instead: If you’re a caffeine lover, try cutting back to one cup of coffee or tea per day. Consider swapping your second cup for herbal teas or decaf coffee. Never consume caffeine on an empty stomach! Have it with or after breakfast. As a bonus, add a little collagen and milk to bump up the protein and carbs.
4. Alcohol: It’s no surprise that alcohol can negatively affect fertility. Alcohol disrupts hormone levels, particularly estrogen and progesterone, both of which are key players in ovulation and pregnancy.
What to Do Instead: Try to reduce or eliminate alcohol, especially if you’re actively trying to conceive. Instead, stay hydrated with water, herbal teas, or sparkling water with fresh fruit or get creative with your mocktails!
5. Low-Fat Dairy: While it might seem healthier, I don’t typically recommend low-fat dairy products for clients who are trying to conceive. If you are someone who doesn't cycle or has very light periods, I would especially recommend an increase to full fat dairy.
What to Do Instead: Choose full-fat dairy products, which contain healthy fats that help support hormone production and boost fertility. Full-fat yogurt & whole milk are great alternatives! If it’s in the budget, Kalona milk is my top choice!
The good news is, small changes in your diet can have a big impact on your fertility. Focusing on whole, nutrient-dense foods that support optimal blood sugar balance and hormone production is one of the first steps in addressing your fertility.
P.S. Not sure where to start? I offer free consultations to discuss your health history and to see if you would be a good fit for my 1:1 program! Clients in my 1:1 program see MAJOR progress in their hormones & fertility in as little as 3-4 months.
