I’m a GP – here’s 7 foods to avoid when trying to get pregnant and what to eat instead

NOT everything is within our control when it comes to fertility.

But according to experts, what you eat or drink can sometimes make a difference in your chances of conceiving.

The so-called fertility diet doesn’t just apply to expectant mums – men’s dietary choices can also come into play.

Fertility specialist Dr Jane Frederick told that some people follow a Mediterranean diet when they’re hoping to have a baby.

“When you’re trying to get pregnant, you want a varied, healthy diet made up of mono-unsaturated (healthy) fats, fruits, vegetables, wholegrains, and fish,” she explained.

Along with foods that could lead to improved fertility, the doctor outlined certain snacks that you should avoid or limit if you’re trying to get pregnant.

1. Alcohol

Alcohol was first on Dr Frederick’s list of foods you should try and steer clear of if you and your partner are trying to conceive.

It’s not just because it could be bad for a developing unborn baby -booze can actually harm sperm count, so it should be avoided where possible.

2. Caffeine

If you enjoy a morning cup of coffee or tea – which amounts to about 200mg – try and not have any more throughout the day.

Anything higher than that could affect mucus membranes in the womb, which are needed to allow sperm to easily reach an egg.

3. Unhealthy fats

Trans fats are the unhealthy fats found in processed and packaged foods.

These should be limited where possible if trying to conceive.

4. Refined sugar

You should also limit your consumption of refined sugar as much as possible.

This can be found in sweets, fizzy drinks, and packaged desserts.

Consuming lots of these can raise your blood sugar and increase your risk of ovulation disorders, according to Dr Frederick.

5. Refined carbs

The same goes for refined carbs, such as white bread and cookies.

While delicious, it’s best to keep consumption to a minimum.

6. Artificial sweeteners

You might think you’re avoiding the bad effects of sugary foods and drinks by opting for ‘diet’ versions with artificial sweeteners.

But they can affect ovulation, Dr Frederick said.

Aspartame and saccharin are some examples to look out for.

Instead, she advised you use natural sweeteners like honey and agave.

The World Health Organisation this week warned that replacing sugars with sweeteners could cause Type 2 diabetes or heart disease over time.

7. Gluten

Gluten – which encompasses wheat based products like bread and pasta – was a surprising addition to Dr Frederick’s list.

But she said some wish to cut back, as it can produce an inflammatory response.

Her overall advice was to “eat as if you’re already pregnant”.

“The same foods that are good for growing babies are also fertility-friendly, and good for you in other ways too,” she explained.

So, what are some of those good for you foods?

Healthy fats

Dr Frederick said: “As long as you watch the calories and portion sizes to maintain a healthy weight, some types of dietary fat improve fertility and prevent embryo loss.”

Stick to mono-unsaturated fats, she advised.

“Plant-based fats like nuts, avocados, olive oil, and grapeseed oil contain antioxidants and reduce inflammation, which in turns helps support regular ovulation,” she said.

Fruit and veg

Eating a varied and colourful array of fruit and veg can also help support conception, Dr Frederick said, as it gives your body the essential vitamins and minerals it needs.

Doing this is also the best way to supply your body with glutathione – an antioxidant that helps preserve all other antioxidants.

Glutathione can reduce cell damage and improve the quality of eggs, embryos, and sperm, according to the fertility expert.

She especially recommended you eat asparagus and kale.

Complex carbs

Though some people might want to avoid carbohydrates, they’re ok to have if you’re not sensitive to gluten.

Just make sure you’re sticking to complex carbs to reduce blood sugar spikes.

Dr Frederick explained that good blood sugar control is one of the key mechanisms at work in a fertility diet.

She said: “You want to avoid foods that increase insulin resistance – a hormone released into the bloodstream during blood sugar spikes that can disrupt ovulation.

“Instead, choose complex carbs like whole grains, brown rice, quinoa.”

In men, high blood sugar can also contribute to erectile dysfunction.

Plant protein

The fertility expert advised you opt for plant rather than animal sources of protein.

That’s because chicken, pork, turkey, and beef contain more unhealthy fats, which can affect blood sugar and insulin.

She cited one study of 18,555 women that found that those who got five per cent of their energy intake from plant protein, rather than animal protein, had a 50 per cent lower risk of infertility.

Fish

Dr Frederick’s one exception to the plant protein rule was fish.

Salmon, sardines, and tuna are rich in omega-3 fatty acids, anti-inflammatory fats that can aid fertility by supporting ovulation, embryo growth, and reproductive hormone production in women.

They can also support the quality and motility of sperm in men.