Mythbusters Episode 4: Can Diet Really Affect Fertility?

Spoiler alert: Yes, diet affects fertility, but not in the way you think.

If you’ve ever gone down a fertility rabbit hole online, you’ve probably seen all kinds of headlines like:

“Eat this to boost your fertility by 200%!”
“The ULTIMATE fertility diet: What to eat and avoid.”

With all that noise, it’s easy to wonder — does what you eat really matter when you’re trying for a baby?

Let’s bust some myths and find out what science says.

First things first: Yes, nutrients matter

One thing that’s not up for debate is the importance of certain nutrients, especially folic acid. It’s been shown to help prevent serious birth defects like anencephaly (affecting the baby’s brain) and spina bifida (affecting the spine).

And here’s the kicker: those birth defects often happen before a woman even knows she’s pregnant. That’s why health experts recommend that all women of reproductive age get at least 400 micrograms (mcg) of folic acid daily, through diet, supplements, or fortified foods like cereal. In fact, in 2019 alone, folic acid fortification is estimated to have prevented 22% of cases of spina bifida and anencephaly worldwide.

Bonus? Some studies suggest folic acid may also slightly increase the chances of conceiving in the first place, though more research is needed.

But what about a full-on “fertility diet”?

Good question. While there’s no magic smoothie that guarantees a baby, a healthy diet can play a big role in boosting your chances.

Let’s break it down.

For women:

Fertility issues can come from a range of causes: irregular ovulation, blocked fallopian tubes, or issues with egg quality or implantation. Good nutrition helps the body work better in all these areas.

For men:

Sperm health is key. That includes sperm count, shape, and movement. And guess what? Diet impacts all of that too.

One study found that men who ate more poultry and less processed meat had significantly better outcomes during IVF. In fact, guys who kept processed meat (like bacon or sausages) to a minimum had an 82% chance of achieving pregnancy, compared to just 54% for those who ate it more frequently.

So, what should couples eat to boost their fertility?

Here’s the good news: a fertility-friendly diet looks a lot like a generally healthy diet. Think of it as “eating well with purpose.”

Healthy fats: Found in nuts, seeds, avocado, olive oil, and oily fish like salmon. These fats support hormone production and reduce inflammation.
Plant-based proteins: Beans, lentils, and legumes have been linked to reduced risk of ovulatory infertility. Red meat? Not so much.
Whole grains: Brown rice, oats, whole wheat bread — all great sources of fibre and energy.
Plenty of fruits and veggies: Packed with antioxidants and vitamins like C, D, and B12 that support reproductive health.
Iodine: Often forgotten but super important. Helps with fetal brain development and keeps the thyroid functioning properly.

Fertility isn’t just about food

While diet can support fertility, it’s not the whole story. Fertility is complex, and sometimes, even with all the right foods, conception takes time. That said, making healthy changes as a couple can help. As one expert put it, “If one partner is eating well, the other is more likely to do the same. Otherwise, you’re only fighting half the battle.”

What to avoid when trying to conceive

Now let’s flip the script and talk about some dietary habits that can get in the way.

1. Caffeine

Too much caffeine may interfere with your body’s ability to absorb certain nutrients, and some studies link it to a higher risk of miscarriage. Caffeine’s in coffee, tea, energy drinks, chocolate, and even some meds, so it’s worth keeping an eye on.

2. Alcohol

Sorry, wine lovers. Alcohol can reduce fertility in both men and women. For men, it can affect sexual function and sperm quality. For women, it messes with hormone balance and ovulation. The safest bet while trying to conceive? Go alcohol-free.

3. Processed foods

Think of frozen meals, packaged snacks, sugary cereals, and heavily preserved meats. These foods often lack the nutrients your body needs and can trigger inflammation, which is not ideal when you’re trying to create the perfect environment for a baby.

4. High-mercury fish

Mercury can be harmful to a developing fetus, so avoid fish like shark, king mackerel, swordfish, and tilefish. Safer choices? Salmon and shrimp, just keep it to 2–3 servings a week.

5. Unhealthy fats

Trans fats (in margarine, fried snacks, and fast food) and excessive omega-6 fatty acids (common in corn and sunflower oils) are linked to inflammation and reduced fertility. Choose healthy fats instead.

The bottom line:

A balanced, nourishing diet can support your fertility journey — but it’s not a guaranteed fix. There’s no such thing as a “fertility superfood” that works overnight. So, try not to stress yourself about that pineapple tea recipe you saw online.

Instead, focus on small, consistent steps: eat whole foods, cut back on alcohol and processed snacks, and talk to your healthcare provider for personalised advice.

And remember: if you’re trying to conceive, you’re not alone and you’re doing your best. That counts for a lot.

Want to speak with a doctor about your fertility journey? Avon HMO’s health plans give you access to expert care and nutritional support when you need it most. Learn more.

References

BBC: https://www.bbc.com/future/article/20230510-can-food-boost-fertility
Harvard Health: https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949
Reproductive Health & Wellness Center: https://reproductivehealthwellness.com/foods-to-avoid-while-trying-to-conceive/
The Fertility & Gynecology Academy: https://www.fertility-academy.co.uk/blog/how-does-food-affect-your-fertility/