6 Foods to Eat Before Embryo Transfer for IVF Success
Preparing for an embryo transfer is a key phase in your IVF journey. During this window, choosing the right food to eat before embryo transfer can support implantation by promoting hormone balance, reducing inflammation, enhancing blood flow, and optimising uterine lining receptivity.
Establishing a tailored pre-transfer diet can provide essential nutrients and create a stable internal environment. Below are six evidence-based dietary suggestions to consider in the days and weeks before your embryo transfer.
1. Prioritise Omega-3 Rich Foods
Omega‑3 fatty acids found in oily fish like salmon, sardines, mackerel, as well as chia seeds, flaxseeds, and walnuts support embryo quality and uterine blood flow by reducing inflammation and improving endothelial function. Studies show fish oil supplements enhance embryo development and increase implantation rates. Incorporating two to three servings of low-mercury oily fish each week is a practical way to boost intake.2. Choose Antioxidant‑Rich Fruits and Vegetables
Brightly coloured fruits and vegetables such as berries, beetroot, spinach, tomatoes, capsicums, and oranges are high in vitamins C, E, folate, and carotenoids. Antioxidants counteract oxidative stress, which can damage eggs and embryos. For example, beetroot also raises nitric oxide levels to improve uterine circulation. Aim to fill half your plate with these nutrient dense options at each meal.3. Include Whole Grains and Low‑GI Carbohydrates
Whole grains like quinoa, oats, brown rice, whole‑grain bread, barley, freekeh, and buckwheat provide fibre, B‑vitamins, magnesium, and sustained energy. Low glycaemic index carbs help stabilise blood sugar and support hormone regulation critical components of successful embryo implantation. Replace refined starches with these complex carbohydrates for improved metabolic balance.4. Add Lean Proteins and Plant‑Based Alternatives
Lean protein sources such as chicken, turkey, low‑mercury fish and plant based proteins like beans, lentils, tofu, and pulses provide amino acids essential for tissue repair and hormone production. Plant protein has been linked to improved IVF outcomes compared to high red meat intake. Ensure each meal includes a protein portion to support uterine lining maintenance and embryo health.5. Enjoy Healthy Fats and Dairy Alternatives
Healthy fats such as avocado, extra virgin olive oil, nuts, seeds, and fortified plant based milk supply anti inflammatory unsaturated fatty acids plus calcium, vitamin D, and folate, which support reproductive hormone synthesis. If dairy is tolerated, choose low fat or fermented options. These fats support cell membrane integrity and hormone signaling in the endometrium.6. Stay Hydrated and Support Gut Health
Adequate hydration aim for at least 2 litres of water daily, infused with lemon for added vitamin C supports blood flow and nutrient delivery . Fermented foods like yoghurt, kefir, sauerkraut, kimchi and miso may help regulate gut flora, which research suggests can influence systemic inflammation and hormone metabolism both important for implantation .Foods and Substances to Avoid
- Cold or raw/frozen foods: Traditional medicine notes that warming foods help blood flow; opt for cooked or warm meals.
- Caffeine and alcohol: Limit caffeine to ≤200 mg per day; avoid alcohol completely to support embryo implantation.
- Trans fats, processed foods, refined sugars: These increase inflammation and oxidative stress, which can compromise embryo quality.
- High‑mercury fish and BPA‑packed foods: Mercury can impair hormone function, and BPA exposure may harm embryo development.