Foods to avoid when trying to conceive—without the fear

I remember printing a long list of 'forbidden' foods and feeling more anxious every time I opened the fridge. But food should be a source of pleasure, nourishment and connection, not another reason to worry.

We believe in an approach to eating rooted in pleasure and abundance, rather than fear and restriction. Preparing for pregnancy is about giving your body the nourishment it needs, while continuing to enjoy food and the life you're living.

That said, some foods and drinks are worth enjoying less often, while making more room for those that truly nourish us.

Why inflammation is part of the conversation

Inflammation isn't inherently bad. It's a natural and essential part of how our bodies protect and repair themselves. However, persistent, low-grade inflammation has been associated with several health conditions, including some that can affect reproductive health.

Our overall dietary patterns can influence inflammation, which is another reason to prioritise a varied, nutrient-dense diet rather than focusing on individual 'good' or 'bad' foods.

What we gently limit

• Ultra-processed foods — such as chips, deep-fried fast food, sugary snacks and certain ready meals. Enjoy them occasionally rather than making them everyday staples, and favour fresh, minimally processed foods where possible.
• Excessive caffeine — consider limiting caffeine to around 200 mg per day when trying to conceive, particularly if pregnancy is possible. Remember that tea, chocolate and energy drinks can also contain caffeine.
• Alcohol — avoiding alcohol is the safest choice when trying to conceive, especially for the partner who may become pregnant, as pregnancy can begin before you realise it.
• Foods you don't tolerate well — pay attention to how different foods make you feel, but avoid unnecessarily restrictive diets. If you suspect an intolerance, seek professional guidance. You can explore this further in our gut health and fertility article.

Instead of focusing on what to remove, think about all the delicious, nourishing foods you can add to your everyday meals. Small, sustainable changes are far more valuable than striving for perfection.

Our five preconception nutrition principles show what to add instead.