Ultra-processed foods industrial products high in sugar, unhealthy fats, salt, and additives—now make up more than half of the average American’s daily calorie intake. While these foods are often convenient and appealing, emerging research suggests they may have serious consequences for health, including male reproductive function. A recent study published in Cell Metabolism found that men consuming a diet high in ultra-processed foods experienced declines in testosterone and follicle-stimulating hormone levels, both essential for sperm production.
These foods may contain endocrine-disrupting chemicals, some originating from plastic packaging, which can further impact hormonal balance. Beyond reproductive effects, ultra-processed diets are linked to weight gain, higher cholesterol, and chronic conditions such as heart disease and type 2 diabetes, highlighting the importance of food quality over quantity.
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Effects of an Ultra-Processed Diet on Sperm Quality
For the study, researchers recruited 43 men aged 20–35. Each participant followed two diets for three weeks each: one primarily consisting of ultra-processed foods and one of unprocessed foods, with a three-month “washout” period in between.
Half of the participants began with the unprocessed diet, while the other half started with the ultra-processed diet. Additionally, half of the men in each group were assigned a diet that included 500 extra calories per day.
The study found that participants on the ultra-processed diet experienced an increase in phthalate cxMINP, a chemical commonly found in plastics that can disrupt hormones. They also showed decreases in testosterone and follicle-stimulating hormone levels—both essential for sperm production. Researchers suggested that some of these endocrine-disrupting substances may originate from the plastic packaging used in ultra-processed foods.
The introduction of ultra-processed foods in the 1970s appears to coincide with a 60% decline in sperm counts worldwide.
Kristin Kirkpatrick, president of KAK Consulting and a dietitian at Cleveland Clinic’s Department of Wellness & Preventive Medicine, emphasized the study’s message. “The study found that endocrine disruptors and other components altered hormone levels in men, even if the men were otherwise healthy,” she told Healthline. “This means that even if you’re healthy based on other parameters, consuming a diet high in ultra-processed foods still puts you at risk for chronic conditions.”
Philip Werthman, MD, added that overall health significantly impacts reproductive function. Weight gain, type 2 diabetes, or elevated cholesterol can all contribute to declines in sperm quality. “The reproductive system is a function of your overall health,” Werthman explained. “It’s quite sensitive.”
Michael Eisenberg, MD, a professor of urology at Stanford University, noted a limitation. “While none of the changes reached statistical significance, there does appear to be a decline in semen quality when looking at the overall data,” he told Healthline. “However, the intervention lasted only three weeks, whereas a full cycle of sperm production typically takes two to three months.”
Health Impacts of Ultra-Processed Foods
The Centers for Disease Control and Prevention (CDC) reports that ultra-processed foods make up, on average, 55% of total calories consumed by Americans. Consumption is slightly higher among people under 19 compared to adults, and there is little difference between men and women.
According to the CDC, ultra-processed foods are “hyperpalatable, energy-dense, low in dietary fiber, and contain little or no whole foods, while having high amounts of salt, sweeteners, and unhealthy fats.” Common sources include sandwiches (including burgers), sweet bakery products, sweetened beverages, and savory snacks.
Recent studies highlight the wide-ranging health risks associated with ultra-processed foods. A July 2025 study identified them as a major contributor to obesity and increased risk of heart disease, type 2 diabetes, and sleep apnea. An April 2025 study estimated that ultra-processed foods were linked to 124,000 preventable deaths in the U.S. over a two-year period. Additionally, a May 2024 study suggested that these foods may raise the risk of stroke and cognitive decline.
Kristin Kirkpatrick, president of KAK Consulting and a dietitian at Cleveland Clinic’s Department of Wellness & Preventive Medicine, explained that the negative impacts stem partly from what people are not eating. “Consuming ultra-processed foods often means missing out on foods that help prevent heart disease, such as fresh fruits and vegetables, healthy fats, and fiber,” she said. “Excess sugar and sodium—common in ultra-processed foods—pose significant risks to heart health.”
Philip Werthman, MD, emphasized the broader pattern. “This study is another confirmation that the food industry has been poisoning us for the past 20 to 30 years,” he said. “We are now seeing the consequences in rising rates of chronic disease.”
Tips to Improve Male Reproductive Health
Experts emphasize that lifestyle habits play a key role in supporting and maintaining male reproductive health.
“In general, a good diet—including whole grains, fruits, and vegetables—regular exercise, and maintaining a healthy body weight will benefit both overall and reproductive health,” said Michael Eisenberg, MD, a professor of urology at Stanford University.
Philip Werthman, MD, noted that diet is a major factor, but men, especially those trying to conceive, should also exercise regularly and avoid alcohol and tobacco.
Kristin Kirkpatrick, president of KAK Consulting and a dietitian at Cleveland Clinic’s Department of Wellness & Preventive Medicine, agreed. “Eating a nutrient-dense diet, such as the Mediterranean diet, along with regular exercise, adequate sleep, stress management, maintaining a healthy weight, and avoiding tobacco and alcohol, can all support better reproductive health,” she said.
Werthman also cautioned that heat exposure from saunas, hot tubs, or similar sources can temporarily affect sperm quality and quantity. “All these factors influence the reproductive system,” he explained. “The body functions as an integrated system.”
Frequently Asked Questions
What are ultra-processed foods?
Ultra-processed foods are industrially manufactured foods that are often high in salt, sugar, unhealthy fats, and additives, while low in dietary fiber and whole-food content. Common examples include burgers, sweetened beverages, pastries, and packaged snacks.
How do ultra-processed foods affect male reproductive health?
Studies suggest that a diet high in ultra-processed foods can reduce testosterone and follicle-stimulating hormone levels, both of which are critical for sperm production. Certain chemicals in these foods, like phthalates from plastic packaging, may act as endocrine disruptors.
Can eating ultra-processed foods affect fertility even if I am healthy?
Yes. Research shows that even otherwise healthy men can experience hormonal changes and potential declines in sperm quality when consuming a diet high in ultra-processed foods.
Are the effects permanent?
Some effects may be temporary, such as changes in sperm quality due to short-term exposure. However, long-term consumption can contribute to chronic conditions—like obesity, heart disease, and type 2 diabetes—which can also impact reproductive health.
How much ultra-processed food do Americans consume?
The CDC reports that, on average, ultra-processed foods account for 55% of total daily calories in the U.S., with slightly higher consumption among those under 19.
What lifestyle changes can improve male reproductive health?
Experts recommend a nutrient-dense diet (like the Mediterranean diet), regular exercise, maintaining a healthy weight, adequate sleep, stress management, and avoiding tobacco and excessive alcohol. Limiting exposure to heat sources such as saunas and hot tubs can also help maintain sperm quality.
Are ultra-processed foods linked to other health risks?
Yes. Research associates ultra-processed foods with obesity, heart disease, type 2 diabetes, stroke, cognitive decline, sleep apnea, and even preventable deaths.
Conclusion
Emerging research underscores the significant impact of ultra-processed foods on both overall and male reproductive health. Diets high in these foods can disrupt hormones, reduce sperm quality, and contribute to weight gain, higher cholesterol, and chronic conditions such as heart disease and type 2 diabetes. Experts emphasize that overall lifestyle plays a crucial role in reproductive health. A nutrient-dense diet, regular exercise, adequate sleep, stress management, and avoiding tobacco, alcohol, and excessive heat exposure can help maintain fertility and support general well-being.
