When it comes to optimizing diet for fertility, there’s a lot of information—and misinformation—circulating. With so much information, it’s crucial to separate fact from fiction. Here, we’ll address several common health misconceptions related to diet and fertility, including the roles of seed oils, dairy, gluten, red raspberry leaf tea, stevia, frequency of intercourse, and the role of natural medicine.
1. Seed Oils Can Cause Infertility
Myth: Seed oils, such as canola, sunflower, and soybean oil, are detrimental to health and fertility.
Fact: Seed oils have been vilified for their high omega-6 fatty acid content, which some believe could lead to inflammation. However, the science isn’t as black and white. While it’s true that omega-6 fatty acids can be pro-inflammatory, they are essential for the body in balanced amounts. The real issue is not with seed oils per se, but with the disproportionate intake of omega-6s relative to omega-3s.
To support fertility and overall health, it’s more beneficial to focus on balancing your intake of omega-3 and omega-6 fatty acids. Omega-3s, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties and can support hormonal health. Thus, rather than completely avoiding seed oils, aim to limit their use and increase your omega-3 intake .
2. Caffeine Must Be Completely Avoided When Trying to Conceive
Myth: Any amount of caffeine can negatively impact fertility, so it must be completely avoided when trying to conceive.
Fact: While excessive caffeine intake has been associated with negative effects on fertility and pregnancy outcomes, moderate caffeine consumption is generally considered safe. Research indicates that consuming up to 200mg of caffeine per day does not significantly impact fertility. However, it's still a good idea to limit caffeine intake and consult with a healthcare provider for personalized recommendations .
3. You Need to Be Gluten-Free to Conceive
Myth: Going gluten-free is necessary for improving fertility.
Fact: While a gluten-free diet is essential for individuals with celiac disease or gluten sensitivity, there is limited evidence to suggest that a gluten-free diet benefits fertility in the general population. For most people, there is no need to avoid gluten if they do not have a specific intolerance or allergy. For bread, I recommend sprouted whole grain (ex. Ezekiel) bread, sourdough, whole wheat bread (ex. Dave's Killer Bread), or other breads made with grains/seeds.
4. Eating Certain Foods Guarantees Conception
Myth: Consuming specific “fertility foods” will ensure conception.
Fact: No single food can guarantee conception. Fertility is influenced by a number of factors, including overall diet quality, lifestyle, hormonal balance, and medical conditions. While some foods can support reproductive health—such as leafy greens, berries, nuts, and seeds—maintaining a well-rounded and nutritious diet is more effective than focusing on individual foods. I oftentimes discuss foods to eat in different parts of your cycle, this helps provide a variety in your diet which exposes you to a more diverse nutrient panel. The best thing for your diet is to eat a wide variety.
Check out my FREE guide to 'Eat for Your Cycle' here.
5. You Must Follow a Strict Diet to Improve Fertility
Myth: Following a restrictive or specialized diet is necessary to boost fertility.
Fact: While certain dietary adjustments can support fertility, such as reducing processed foods and increasing nutrient-rich options, there’s no need for extreme restrictions. A sustainable and balanced approach to eating, including a variety of nutrient-dense foods, supports hormonal health and reproductive function. Extreme dieting or nutritional deprivation can actually have a negative impact on fertility, so aim for moderation and variety. You don't need to eat 150g of protein, you don't need to avoid carbs, you don't need to eat oysters and organ meat daily, finding balance in your diet is best long term for your physical and mental health.
6. Red Raspberry Leaf Tea Should Be Avoided While Trying to Conceive
Myth: Red raspberry leaf tea should be avoided while trying to conceive (TTC).
Fact: Red raspberry leaf tea is often recommended for its potential benefits in supporting uterine health and preparing the body for labor. However, it’s a common misconception that this tea should be avoided while TTC. In fact, red raspberry leaf tea is generally considered safe and can be beneficial for women trying to conceive. It is rich in vitamins and minerals that support reproductive health and may help tone the uterine muscles, which can be advantageous for pregnancy and childbirth .
That said, it’s always best to consult with a healthcare provider before starting any new herbal remedies, especially if you have any underlying health conditions or are taking other medications. Red raspberry leaf tea may not be the best option for ALL women.
7. Stevia Is a Contraceptive
Myth: Stevia, a natural sweetener, acts as a contraceptive and should be avoided by those trying to conceive.
Fact: There is no scientific evidence to support the claim that stevia acts as a contraceptive. Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant and is commonly used as a sugar substitute. Claims of this stem from a study done in the 60s that has been highly criticized. Studies have shown that stevia is safe for consumption and does not adversely affect fertility. Using stevia in moderation is safe.
8. Daily Sex Is Required to Conceive
Myth: Couples trying to conceive must have sex daily to increase their chances of pregnancy.
Fact: While frequent intercourse can increase the chances of encountering the fertile window, daily sex is not necessary. The key is to have intercourse during the fertile window, which is the period when ovulation occurs and the egg is available for fertilization. Most experts recommend having sex every 1-2 days during this period to optimize the chances of conception. This approach can help maintain sperm quality and reduce stress on the couple. However, sperm can live for up to 5 days in the reproductive tract, so don't stress if it only happens once!
9. Natural Medicine Fixes All Fertility Problems
Myth: Natural medicine can solve all fertility issues, making conventional medical treatments unnecessary.
Fact: While natural medicine can offer valuable support for fertility, it is not a panacea. Fertility issues can stem from a wide range of causes, including hormonal imbalances, structural problems, genetic factors, gut dysbiosis, chronic infections, and other medical conditions that may require conventional medical treatments like endometriosis, closed fallopian tubes, or very large fibroids. In some cases, integrating natural and conventional approaches can often provide the best outcomes. It’s important to work with healthcare professionals to develop a comprehensive treatment plan tailored to individual needs .
10. Dairy Is Harmful to Fertility
Myth: Dairy products are detrimental to fertility and should be avoided.
Fact: The relationship between dairy consumption and fertility is more nuanced. Research suggests that dairy, particularly full-fat dairy, might have a positive impact on fertility. Full-fat dairy products contain higher levels of fat-soluble vitamins and beneficial fats, which can support hormone production and overall reproductive health.
In contrast, low-fat dairy products might be linked to higher levels of infertility, possibly due to altered hormone levels. If you’re not lactose intolerant or allergic, incorporating moderate amounts of full-fat dairy into your diet can be beneficial. However, individual responses can vary, so it’s always a good idea to listen to your body and consult with a healthcare professional.
Misconceptions and Fertility
Navigating diet and fertility can be challenging with the abundance of advice and misconceptions out there. It’s essential to rely on evidence-based information and personalized recommendations from healthcare professionals. While seed oils and dairy have nuanced roles in fertility, gluten isn’t a universal concern, red raspberry leaf tea and stevia can be beneficial, daily sex is not required to conceive, and natural medicine, while helpful, is not a cure-all. Focusing on a balanced and nutritious diet and understanding your body's fertility signals will generally serve you well. Always consider individual needs and consult with a healthcare provider for tailored guidance to support your reproductive health.
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Dr. Zaremba received her bachelor's degree from Western Michigan University in Biomedical Sciences and minored in Chemistry and Psychology. She completed her doctoral training at Palmer College of Chiropractic. During her time in school, she took post-doctoral training through The Clinic on Disease and Internal Disorders (CDID) earning her a Diplomate from the American Board of Chiropractic Internists (DABCI).
References
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