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5 common dietary mistakes that can affect fertility - and what to do instead 

When a woman wants to get pregnant, the first things that usually come to mind are medical tests, cycle tracking, or hormone levels. Yet there's something that influences fertility every single day – and that is your diet.

The goal is not to follow a "perfect diet."
But certain mistakes can genuinely reduce your chances of conceiving – whether you're trying naturally or preparing for IVF. The good news? Once you recognize these mistakes, they can be corrected.

In this post, I'll walk you through 5 common dietary errors that may impact fertility – and what you can do instead.

❌ 1. Mistake: Eating too little or too irregularly

Many women – especially those trying to lose weight – eat too little or skip meals.
This can stress the body, disrupt blood sugar levels, and even interfere with ovulation.

What to do instead:
✓ Eat regularly, 3–4 times a day.
✓ Don't skip breakfast – it helps regulate your hormones.
✓ Think of food not as the enemy, but as fuel – especially during this phase.

 ❌ 2. Mistake: Too many refined carbohydrates

White bread, pastries, sugary drinks, snacks – these cause rapid blood sugar spikes, which can lead to insulin resistance and hormonal imbalance over time.
This is especially important for those with PCOS.

What to do instead:
✓ Choose slow-digesting, whole-food carbohydrates: oats, millet, quinoa, sweet potatoes, legumes.
✓ Replace white-flour products with wholegrain or gluten-free alternatives.

✓ Always pair carbs with protein or healthy fats to support balanced absorption.

❌ 3. Mistake: nutrient deficiencies – especially vitamin D, iron, omega-3, and zinc

Modern diets are often low in these crucial nutrients, yet they are essential for reproductive health.

What to do instead:
✓ Request lab testing, especially for vitamin D and iron. It's important to check these levels before supplementing.
✓ Prioritize quality fats: salmon, nuts and seeds, olive oil, flaxseed.
✓ Eat iron-rich foods (e.g., red meat, beetroot, lentils) and pair them with vitamin C for better absorption.
✓ Don't fear supplements when they are needed – just choose reliable, high-quality sources.

❌ 4. Mistake: Regularly eating inflammatory foods

Chronic inflammation can reduce fertility and interfere with implantation.
Inflammatory foods include processed meats, refined sugar, trans fats, and excessive dairy or gluten intake – especially when sensitivities are present.

What to do instead:
✓ Eat more anti-inflammatory foods: leafy greens, berries, turmeric, ginger, fish, green tea.
✓ Reduce refined and processed foods in your diet.
✓ If you have known sensitivities (e.g., gluten, dairy), targeted dietary adjustments are essential.

 ❌ 5. Mistake: Too much caffeine or alcohol

Multiple coffees per day, energy drinks, or regular weekend wine can affect hormone balance, liver detoxification, and even egg quality. This is especially important to address before IVF.

What to do instead:
✓ Limit caffeine to 1 cup per day (and avoid sugary coffee drinks).
✓ Ideally avoid alcohol altogether during the preconception period.
✓ Switch to natural drinks: lemon water, herbal teas, chicory coffee.


Don't stay alone!

You don't need to eat perfectly. There's no single "right" diet. But your body responds every day to what you nourish it with. If you dream of having a baby, think of your food choices as a loving preparation for what's ahead.

Change isn't always easy – but you don't have to do it alone.
If you need help creating a hormone-friendly, fertility-supportive nutrition plan, I'm here to support you.

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater.As a nutrition consultant, I help you uncover the root cause of problmes and find the right solution together.