3 fertility nutrition myths To Leave Behind (and what to eat instead)

When it comes to eating to enhance fertility, myths and misinformation are everywhere. With so much conflicting advice, it’s easy to feel overwhelmed. Should you cut out dairy? What about carbs or soy - can you ever eat bread again? What can you eat to support your fertility?

The good news is that fertility nutrition doesn’t have to be complicated or restrictive. With reliable, evidence-based information, eating to support your reproductive health can be simple, empowering, and even enjoyable!

That’s why I created my Nourish Your Fertility program. This online course is your ultimate guide to understanding what to eat (and avoid) to optimise your fertility. It’s packed with up-to-date, evidence-based strategies to help you feel confident about your nutrition choices while trying to conceive. No more fad diets or guessing games — just clear, actionable steps to take control of your fertility journey.

Ready to get started? Join Nourish Your Fertility today.

In the meantime, let’s bust three common myths about fertility nutrition.

1. Dairy is harmful for fertility.

Many people believe that dairy is inflammatory and bad for fertility, but the evidence says otherwise. In fact, full-fat dairy can support fertility and healthy, regular ovulation (definitely helpful if you’re trying to conceive!).

A 2018 Harvard study found that women who consumed the most full-fat dairy had a 66% lower risk of ovulatory infertility compared to those who consumed the least. The women with the greatest fertility outcomes ate a diet rich in plant-based protein, full-fat dairy, iron-rich foods and monounsaturated fats, which supported consistent ovulation and improved chances of conceiving.

Full-fat dairy including milk, cheese and yoghurt were suggested to have beneficial effects on ovulation and your ability to fall pregnant, with one or two servings each day being enough to achieve positive change.

Full-fat dairy may also help produce luteinizing hormone, which is critical for ovulation. They’re also rich in calcium, essential for bone health and your baby’s development during pregnancy. 

The idea that dairy is inflammatory and somehow harmful to your chances of getting pregnant lacks evidence. So instead of avoiding dairy, use it as an excellent source of calcium and other fertility-friendly nutrients. If you currently do not eat dairy products because of an allergy, ethical or other reason, that is okay - but just make sure you’re getting those critical preconception and pregnancy nutrients from other food sources.

You may have noticed that I've made mention of full-fat dairy specifically. Does low-fat carry the same benefits? Interestingly, research suggests that low-fat dairy foods may not have the exact same impact. A high intake of low-fat dairy foods like skim milk and low-fat yoghurt were associated with a slightly higher risk of ovulatory complications - so if you’re wondering which one to choose, currently it seems like full-fat options may be the way to go.

2. Soy “messes with your hormones”.

Soy is a plant-based source of protein, made from soybeans (or edamame) and contains all of the essential amino acids. It’s an excellent source of protein as well as fibre, vitamins, minerals and fatty acids. Even more, it contains no cholesterol and minimal saturated fat - especially when compared to a protein like red meat. 

Soy often gets a bad rap because it contains phytoestrogens, which (to an extent) mimic oestrogen in the body. But research shows these plant compounds help balance oestrogen levels rather than disrupt them. For example, if your estrogen is too low, soy can act as a gentle booster; if it’s too high, soy can block excess estrogen from binding to receptors.

Studies have also shown that soy’s antioxidants can support fertility and reduce the risk of infertility - yes, really! That might be the complete opposite of what you’ve heard. But, plant-based proteins like soy are excellent swaps for animal proteins, which when consumed in excessive amounts may negatively impact ovarian function.  In fact, one study showed that females who swapped 5% of their energy intake from animal proteins to plant-based proteins experienced a 50% lower risk of infertility relating to ovulation problems.

Bottom line? If you like them, including foods like tofu, tempeh, soy milk, and edamame in your diet can enhance your reproductive health and provide essential nutrients.

3. You should cut carbs to improve your fertility.

This is one of the most damaging and dangerous myths for fertility nutrition. Carbohydrates (carbs) have garnered so much fear over recent years, due to beliefs they cause weight gain, or are “unhealthy” in some way - including for fertility. But this couldn’t be further from the truth. 

Cutting out carbohydrates makes it really difficult to get enough energy. It is absolutely critical you’re eating enough if you’re wanting to try for a baby in the near future. If you’re depriving your body of carbs or energy, it begins to conserve energy by hitting the pause button on functions it considers to be less urgent or essential - things like fertility and reproduction! This can result in the loss of your menstrual cycle or irregular ovulation, not to mention low energy, mood and reduced libido - all of which make it incredibly difficult to fall pregnant. 

Carbohydrates including whole grains, fruits, vegetables, and legumes are also all nutrient-dense foods that provide critical preconception vitamins and minerals like folate, iron, and fibre. These nutrients support egg quality, implantation, and overall fertility. Research shows that eating enough whole grains and fibre supports fertility and healthy conception - think brown rice, quinoa, oats, beans and lentils, and whole grain bread or pasta. 

Instead of eliminating carbs, focus on these nutrient-rich sources and minimise the highly processed options like refined grains or sugary drinks - now that doesn’t mean never ever reach for a croissant, just don’t make it your daily breakfast. A balanced approach to carbohydrates is key to a fertility-friendly diet. 

Believing these myths can add unnecessary stress and even harm your chances of conceiving. Instead, trust evidence-based strategies that work. 

If you’re ready to remove the guesswork, stress, and finally discover what to actually eat and avoid based on evidence and science, join my Nourish Your Fertility program. You’ll get all the answers to your questions, and walk away with the knowledge, understanding, strategies and tools you need to take your fertility into your own hands and give yourself the very best chance at conceiving.

Join Nourish Your Fertility today for reliable information, support and strategies you can trust.