A fertility dietitian sets the record straight: 5 myths you need to unlearn

It goes almost without saying, that nutrition plays a key role in the fertility journey. But with so much information out there about what to eat, what to avoid and when, it can quickly become confusing and overwhelming. Maybe a friend or fertility coach has given you one piece of advice, only for a blog post to suggest the complete opposite. Sound familiar?

Fertility dietitian and nutritionist  Stefanie Valakas – better known as The Dietologist – is here to cut through the noise. She’s on a mission to debunk some of the most common myths she comes across while supporting couples trying to conceive.

In this feature, Stefanie shares her expert insights into the relationship between food and fertility. Trust us, you’ll want to keep reading to hear more about her game-changing course The Waiting Game — 30 days to transform your diet for optimal fertility.

Whether or not you’re undergoing fertility treatment, nutrition should be a priority for anyone trying to conceive. Science clearly shows that the health of both parents before conception can have a huge impact, not only on your chances of conceiving, but also on the health of your future baby.

Welcome Stefanie! What’s your starting point?

As a fertility dietitian and nutritionist, I love seeing more people talking about the importance of nutrition when trying to conceive. But with that visibility has come a rise in fertility food myths. I hear them almost every day, both from my one-on-one clients and participants in my popular 4-week online program, The Waiting Game.

So, let’s dive into some of the top fertility nutrition myths, and set the record straight.

1. Pineapple core & implantation

In the IVF world, eating pineapple core post-embryo transfer has basically become a trying to conceive (TTC) rite of passage – it’s even become an unofficial fertility symbol. The idea? Pineapple (especially the core) might help with implantation or make embryos “sticky.”

But what does science say? Right now, there’s zero scientific proof that pineapple core boosts implantation – but no studies disproving it either. We do know a thick, healthy uterine lining matters for implantation, and there’s no evidence pineapple impacts that.

That said, bromelain – the enzyme in pineapple that makes your tongue tingle – is most concentrated in the core and might act as a mild blood thinner, which could theoretically help. The verdict? Fun tradition, not a proven strategy.

2. Gluten-free & TTC

Gluten – the protein in wheat, rye, and barley – has been under fire for the past two decades, blamed for inflammation, digestive issues, and even infertility. But here’s the truth: there’s no evidence that gluten harms fertility or that going gluten-free improves your chances of conceiving.

In fact, ditching gluten without a medical reason can mean missing key fertility nutrients like folic acid, iodine, zinc, B vitamins, and fibre.

The big exception? Coeliac disease, an autoimmune condition (affecting about 1% of people globally) that requires a lifelong gluten-free diet, and can affect both male and female fertility. If you suspect coeliac disease, get tested before cutting gluten. Going gluten-free too soon can cause a false negative.

There’s also limited evidence that reducing gluten may help with endometriosis pain. In one Italian study, 75% of 207 women with endo reported less pain and better quality of life after 12 months gluten-free, but fertility wasn’t measured.

Bottom line? If gluten makes you feel lousy, work with a fertility dietitian to keep your nutrient intake on point. Otherwise, pass the sourdough.

3. Folic acid is all that matters

I’ve been hearing this a lot lately – that the only supplement you need before conceiving or in early pregnancy is folic acid. I’m here to say that’s simply not true.

There are many nutrients your body needs in higher amounts during pregnancy. While eating well should always be your number one priority, a high-quality prenatal supplement can help fill any nutritional gaps, and it should definitely contain more than just folic acid.

At a minimum, your prenatal supplement should also include iodine, which supports thyroid function and helps protect your baby’s brain development. Iodine is found in seafood, seaweed, and breads made with iodised salt (depending on your country).

Most women also don’t get enough vitamin D, iron, zinc, choline, or omega-3s in their diet, all of which are critical during pregnancy. You can learn more about these nutrients and where to find them inside The Waiting Game.

If you’re vegan or vegetarian, it can be crucial to supplement vitamin B12 and monitor your iron levels regularly with your medical team to prevent deficiencies that could affect fertility.

I’m a big advocate for personalised supplement advice, since your needs will depend on factors like dietary habits, medical history, weight, blood work, and family history. You can get my Prenatal Supplement Cheat Sheet inside The Waiting Game, the 100% online, self-paced program designed to optimise your fertility through nutrition in just 30 days.

4. Dairy is inflammatory and contributes to infertility

Many people avoid dairy due to lactose intolerance or ethical reasons. But outside of these, there’s little reason to cut it out of your fertility diet.

In fact, full-cream dairy has been linked to a reduced risk of anovulation (one of the leading causes of female infertility) and it’s a key part of my Preconception Lifestyle Checklist, which you can download for free.

I hear from so many women who worry bout having milk, yoghurt, or cheese while trying to conceive. The truth? There’s no evidence that dairy contributes to inflammation or reduces fertility. On the contrary, calcium-rich foods should be prioritised in the lead-up to pregnancy, as your growing baby will draw on your calcium stores (located in your bones) to build their skeleton.

If you can’t or choose not to have dairy, speak with a dietitian about suitable alternatives and whether you might need supplementation to meet your nutrient needs.

5. You can’t drink any coffee when trying to conceive

Let’s set the record straight – I’m a big believer in practising what I preach, and if you ask anyone who knows me, they’ll tell you: I cannot start my morning without my cup of coffee. Non-negotiable.

When we talk about caffeine, we’re not just talking coffee. It’s also in tea (green too!), cola drinks, chocolate, matcha, and even some sports supplements and snack bars.

Yes, at high levels caffeine can be detrimental to fertility. But here’s the good news: most men and women can still enjoy 1 cup of coffee a day (or a couple of cups of black tea) and stay well within the guidelines for preconception and pregnancy.

So nope, you don’t have to go cold turkey on your morning brew.

Of course, if caffeine gives you heart palpitations or worsens anxiety, cutting it out might be worth considering. But the key here is finding what works for you, guilt-free. Simple pleasures matter, and trying to conceive doesn’t mean stripping away every joy in your daily routine. My approach? Keep it sensible, keep it practical, and make changes you can actually stick to.

Want total clarity?

Join The Waiting Game – my 4-week online program designed to transform your diet for optimal fertility. You’ll get direct access to me inside an exclusive forum where you can ask all your burning questions, plus evidence-based strategies you can implement instantly.