Infertility is becoming increasingly common among couples trying to have a baby. While underlying health conditions can play a role, diet is also a key factor in fertility. In today’s fast-paced world, many people rely on quick or packaged meals. Though convenient, these options are often low in nutrients. Long working hours, stress, lack of regular exercise, and excessive intake of refined or processed foods can deplete the body’s essential vitamins and minerals. This nutritional gap can disrupt hormone balance, affect women’s ovulation cycles, and lower sperm quality in men, making conception more difficult. So what should you eat and avoid to conceive? We got in touch with a nutritionist who shares her insights on the same.
“Fertility health starts with good nutrition, but our current eating habits often don’t meet that need,” says Ms. Rashi Chahal, Clinical Nutritionist, Fortis La Femme GK, Delhi. “A diet lacking in fresh, whole foods and rich in unhealthy fats, sugar, and refined carbs can disrupt the delicate balance required for conception.”
How diet affects fertility
A diet high in trans fats, refined carbohydrates, and added sugars can harm fertility by causing inflammation, disrupting hormones, and affecting ovulation. “Poor food choices may also reduce sperm count in men. But by adding certain foods, you can nourish your reproductive system and improve your chances of conceiving naturally,” explains Chahal.
Foods that can enhance fertility
1. Green leafy vegetables
Spinach, kale, methi (fenugreek) leaves, and cholai are loaded with iron and folate, which are both crucial for ovulation and sperm health.
“Try to include 1-2 cups of leafy greens daily,” says Chahal. “Pair them with vitamin C-rich foods like lemon juice to improve iron absorption.”
2. Grains
Oats, millets, and broken wheat are high in fibre, which helps regulate insulin levels. High insulin can disrupt ovulation and hormone balance.
“Combine complex grains with proteins such as lentils, eggs, or poultry,” advises Chahal. “This keeps blood sugar stable and provides longer satiety,” she further explains.
3. High-quality proteins
Eggs, poultry, tofu, and millets provide essential amino acids needed for hormone production and embryo development.
“Vegetarians should pair plant proteins with grains to get a complete amino acid profile,” says Chahal.
4. Healthy fats
Nuts, seeds, olive oil, and mustard oil are rich in monounsaturated fats, which help reduce inflammation.
“Include half an avocado, 10-15 nuts, 1 tablespoon of seeds, and a small amount of healthy oil daily,” Chahal recommends. “These fats also help absorb vitamins A, D, E, and K.”
5. Antioxidant-rich fruits
Fruits help protect eggs and sperm from DNA damage caused by free radicals. “It’s best to eat fruits between meals so the body absorbs the nutrients better,” says Chahal.
Foods to avoid when trying to get pregnant
While adding fertility-boosting foods is important, cutting out certain foods is equally important. These include:
- Trans fats in packaged snacks: These increase inflammation and insulin resistance.
- Excess caffeine (more than 300mg/day): This can cause dehydration and lower fertility.
- Sugary foods and drinks: These may disrupt hormonal balance.
- Processed meats: They contain nitrates that can lower sperm quality.
- Alcohol: Impacts ovulation and reduces sperm count.
“Fertility is about the whole body working in balance. The right nutrition can prepare the body for conception and support a healthy pregnancy,” Chahal explains. So, if you’re trying to conceive, start making small, consistent changes to your diet.
