9 Foods to be Mindful of if You're Trying to Conceive

If you’re trying to conceive, it’s normal to focus on what you should eat—more fruits and vegetables, balanced meals, healthy fats, and nutrient-rich foods that support reproductive health. But understanding the foods to be mindful of when trying to conceive can also be an important part of preconception planning.

Nutrition plays a meaningful role in hormone balance, ovulation, sperm health, blood sugar regulation, inflammation, and overall wellness. While no single food causes infertility or guarantees pregnancy, everyday eating patterns can influence the environment your body relies on for conception.

That doesn’t mean you need to eat “perfectly” or fear certain foods. Instead, it means learning where moderation, balance, and informed choices matter most.

Here are 9 foods you should be mindful of eating when you’re trying to conceive:

1. Trans Fats and Highly Processed Fried Foods

Trans fats are associated with inflammation and poorer metabolic health. They have also been studied in relation to ovulatory infertility and insulin resistance.

These fats are commonly found in:

• Deep-fried fast foods

• Some packaged baked goods

• Shelf-stable pastries

• Shortening-based products

• Certain snack foods

While many manufacturers have reduced trans fats, ultra-processed fried foods can still be high in lower-quality fats.

Better Choices

Replace them more often with foods rich in healthier fats:

• Avocados

• Nuts and seeds

• Olive oil

• Nut butters

• Fatty fish (if appropriate for you)

2. High-Mercury Fish

Seafood can be an excellent fertility-supportive food because it provides protein, iodine, selenium, and omega-3 fats. However, some fish contain higher mercury levels, which may negatively affect reproductive and nervous system health over time.

Fish commonly higher in mercury include:

• Swordfish

• Shark

• King mackerel

• Tilefish

• Bigeye tuna

Better Choices

Choose lower-mercury seafood options more often, such as:

• Salmon

• Sardines

• Trout

• Anchovies

• Shrimp

• Cod

If you have questions about safe intake amounts, individualized guidance can help.

3. High Glycemic Foods and Refined Carbohydrates

Foods that rapidly spike blood sugar may affect insulin levels and hormone balance, especially for those with PCOS, insulin resistance, or irregular cycles.

Examples include:

• Sugary cereals

• White bread

• Candy

• Pastries

• Sweetened beverages

• Large portions of refined grains without protein or fiber

Blood sugar swings can also increase cravings and energy crashes.

Better Choices

Aim for more balanced carbohydrates like:

• Oats

• Quinoa

• Brown rice

• Beans and lentils

• Sweet potatoes

• Fruit paired with protein or fat

• Whole grain breads

4. Excess Caffeine

Caffeine does not need to be eliminated for everyone, but high intake may be worth reviewing when trying to conceive.

Caffeine sources include:

• Coffee

• Energy drinks

• Some teas

• Soda

• Pre-workout supplements

• Chocolate

Moderate intake is often acceptable, but large amounts may affect sleep, stress levels, and overall health habits.

Better Choices

• Keep intake moderate

• Swap one serving for decaf or half-caf

• Avoid relying on caffeine to compensate for poor sleep

• Review hidden caffeine in supplements

5. Alcohol

Alcohol can impact fertility in several ways, including hormone disruption, menstrual cycle changes, sperm quality, and sleep quality.

For those actively trying to conceive, many people choose to reduce or avoid alcohol during this season.

Better Choices

• Sparkling water with citrus

• Mocktails

• Herbal tea

• Kombucha alternatives if appropriate

• Social routines not centered around drinking

6. Processed Meats

Processed meats are often higher in sodium, preservatives, and saturated fat. Diets high in processed meat have also been associated in some research with poorer overall health outcomes.

Examples include:

• Bacon

• Sausage

• Hot dogs

• Deli meats

• Pepperoni

• Processed breakfast meats

Better Choices

Choose more often:

• Chicken or turkey

• Eggs

• Beans

• Lentils

• Tofu or tempeh

• Greek yogurt

• Fish

• Lean cuts of meat

7. Artificially Sweetened Foods and Drinks

Research on artificial sweeteners and fertility is still evolving. While occasional use may fit for some people, relying heavily on diet sodas or highly processed “sugar-free” foods may crowd out more nutrient-dense options.

Examples include:

• Diet sodas

• Sugar-free energy drinks

• Sugar-free candy

• Some protein products

Better Choices

• Water with fruit

• Unsweetened sparkling water

• Naturally flavored beverages

• Moderate use of maple syrup or honey if desired

• Whole-food snacks

8. Unpasteurized Dairy Products

Unpasteurized dairy products can carry harmful bacteria, including Listeria, which can be especially concerning during pregnancy and preconception.

Examples may include:

• Raw milk

• Some imported soft cheeses made with unpasteurized milk

• Raw milk yogurts or products

Better Choices

Choose pasteurized versions of:

• Milk

• Yogurt

• Cottage cheese

• Cheese products

Always check labels if unsure.

9. Foods and Drinks High in Added Sugar

Regularly consuming high amounts of added sugar may contribute to insulin resistance, inflammation, and unstable energy levels. This is especially relevant for people managing PCOS or metabolic concerns.

Common sources include:

• Soda

• Sweet coffee drinks

• Candy

• Desserts

• Sweetened yogurt

• Energy drinks

• Packaged snack foods

Better Choices

• Fruit with protein

• Dark chocolate in moderation

• Greek yogurt with berries

• Homemade smoothies

• Chia pudding

• Lower-sugar snacks

Reminder: You Do Not Need a Perfect Fertility Diet

Many people trying to conceive feel pressure to “eat perfectly.” That pressure can create stress, guilt, and confusion.

A fertility-supportive eating pattern is usually about:

• Consistency over perfection

• Balanced meals

• Adequate protein

• Fiber-rich carbohydrates

• Healthy fats

• Micronutrient variety

• Sustainable habits

• Enjoying food without fear

There is room for flexibility.

What to Eat More of When Trying to Conceive

Instead of only focusing on restriction, prioritize foods that support reproductive health:

• Leafy greens

• Berries

• Beans and lentils

• Whole grains

• Nuts and seeds

• Omega-3 rich foods

• Eggs

• Dairy or fortified alternatives

• Colorful vegetables

• Iron-rich foods

• Folate-rich foods

Read more blogs about fertility on our website.

Work With a Fertility Dietitian

If you’re looking for expert guidance, Couture Wellness offers personalized fertility nutrition support rooted in compassion, inclusivity, and evidence-informed care.

Our team can help you:

• Build a trying-to-conceive meal plan

• Support hormone balance

• Navigate PCOS or insulin resistance

• Prepare nutritionally for IVF

• Improve overall wellness before pregnancy

• Create realistic habits that fit your lifestyle

Many clients pay $0 with insurance verification, and virtual appointments make support accessible and convenient.

Connect with our team today to build a plan that supports your fertility journey with confidence.