When you’re trying to conceive, nutrition plays a key role in optimising fertility. While focusing on fertility-friendly foods is essential, avoiding certain foods that may negatively impact reproductive health is just as important. By making mindful dietary choices, you can support hormone balance, egg quality and overall fertility. Here are five foods to avoid when trying to conceive to boost your chances of conception:

1. Avoid Trans Fats for Fertility: Protect Ovulation & Hormone Health

Trans fats are artificial fats created through a process that adds hydrogen to vegetable oil, causing it to become solid at room temperature. This process extends shelf life but makes trans fats harmful to health. They are commonly found in fried foods, baked goods, margarine and processed snacks.

These fats are linked to inflammation, insulin resistance and ovulatory infertility. Research shows that higher trans fat intake is associated with an increased risk of fertility issues, particularly in women with ovulatory disorders. Trans fats are a key food to avoid when trying to conceive – make a habit of checking food labels and avoid anything that contains hydrogenated fats or partially hydrogenated fats.

Fertility-Friendly Swap

Opt for healthy fats like avocado, avocado oil, nuts, seeds, olives, extra virgin olive oil, butter, ghee and coconut oil to support hormone production and egg quality.

2. Avoid Ultra-Processed Foods to Support Egg & Sperm Health

Ultra-processed foods, such as ready meals, fast food, packaged snacks and refined carbohydrates, are often low in essential fertility-boosting nutrients like B vitamins, zinc and omega-3s. They also tend to be high in preservatives and additives, which may disrupt hormone balance and increase oxidative stress.

Fertility-Friendly Swap

Choose whole, unprocessed foods such as fresh vegetables, lean protein, whole grains, and homemade meals to nourish your body and reproductive health. Learn more about the foundations of a fertility-friendly diet.

3. Avoid Caffeine to Reduce Miscarriage Risk When Trying to Conceive

While moderate caffeine intake may be safe, excessive consumption can be linked to a longer time to conception and an increased risk of miscarriage. Some studies suggest keeping caffeine intake below 200mg per day (equivalent to 1-2 cups of coffee) when trying to conceive.

Fertility-Friendly Swap

Reduce caffeine intake by switching to herbal teas, decaf coffee, or matcha, which provides a gentler caffeine boost with antioxidants to support fertility. Erbology ceremonial grade matcha is bursting with free-radical-fighting compounds such as EGCG and catechins, while l-theanine creates a feeling of comfortable alertness. Exclusive discount for The Fertility Kitchen readers: Use code CHARLOTTE15 for 15% off.

4. Avoid Sugar & Artificial Sweeteners to Support Hormone Health, Ovulation & Egg & Sperm Quality

Blood sugar balance is key for optimal fertility. A diet high in refined sugar can lead to blood sugar imbalances, inflammation and hormonal disruptions such as insulin resistance and increased testosterone which can impact ovulation. Additionally, artificial sweeteners (like aspartame and sucralose) may negatively impact gut health and hormone function, which are crucial for conception. Read more about the importance of balancing blood sugar for fertility.

Fertility-Friendly Swap

Opt for natural sweeteners like raw honey, maple syrup or whole fruit to satisfy your sweet tooth while nourishing your body.

Looking for other fertility-boosting foods to add to your diet? Check out Top 10 Fertility-Boosting Foods You Should Be Eating.

5. Avoid Alcohol to Support Hormone Balance & Protect Egg and Sperm Health

Alcohol can affect hormone balance, egg quality, and ovulation, making it harder to conceive. Research suggests that even moderate alcohol intake may reduce fertility and impact reproductive health.

Additionally, alcohol can disrupt blood sugar regulation, leading to insulin resistance and hormone imbalances that can interfere with ovulation. It also increases inflammation and oxidative stress, which may damage egg and sperm cells, reducing their quality and viability. Since the liver plays a key role in hormone metabolism, alcohol consumption can impair oestrogen clearance, leading to hormonal imbalances. Furthermore, alcohol can negatively impact sleep quality, which is essential for maintaining reproductive hormone function and overall fertility health.

Fertility-Friendly Swap

Try mocktails with sparkling water, fresh herbs and citrus fruits for a refreshing, fertility-friendly alternative. Add electrolytes for optimal hydration – read more about electrolytes for fertility and IVF.

Key Takeaways: Foods to Avoid When Trying to Conceive

When trying to conceive, every dietary choice matters. Trans fats, ultra-processed foods, caffeine, sugar and alcohol are foods to avoid when trying to conceive. By reducing them you can create a more supportive environment for conception.

At The Fertility Kitchen, we focus on abundance, not restriction. A helpful approach is to shift your mindset towards what you can enjoy rather than what you need to avoid. When you increase your intake of fertility-supporting foods—such as nutrient-dense whole foods, healthy fats, and antioxidant-rich ingredients—you naturally crowd out the foods that may negatively impact conception. By nourishing your body with fertility-friendly foods, you create a supportive environment for hormonal balance and reproductive health, making the journey to conception feel more empowering and enjoyable.

For more guidance on what to eat when trying to conceive, read these fertility nutrition articles: The Foundations of a Fertility-Friendly Diet and Top 10 Fertility-Boosting Foods You Should Be Eating.