Contents
Introduction
As you embark on the next part of your fertility journey, whether it’s IVF, IUI, or another treatment, it can feel like everything revolves around the medical and clinical aspects—the injections, doctor’s appointments, and blood tests. But nutrition still plays a vital role, even if it feels like another overwhelming piece of the puzzle.
You’ve likely heard that nutrition matters from day one of your fertility journey, so how is it different now?
What is IVF and ART?
IVF (in vitro fertilization) is a fertility treatment where an egg and sperm are combined outside the body to create an embryo, which is then implanted into the uterus. It’s often recommended for individuals facing infertility due to various reasons, such as blocked fallopian tubes, male factor infertility, or unexplained infertility.
Other options related to assisted reproductive technology (ART) include IUI (intrauterine insemination), where sperm is directly injected into the uterus during ovulation, and egg or sperm donation, where donor eggs or sperm are used for fertilization. Each treatment option is tailored to the individual’s specific fertility needs and health conditions.
In this blog, we’ll explore why what you eat during IVF can make a significant impact on your treatment and how to nourish your body to optimize your chances of success, what to eat and what to avoid.
When preparing for IVF, nutrition plays a key role in supporting egg quality, hormone balance, and overall reproductive health.
Foods to Eat for IVF Success
To support your fertility journey—especially during treatments like IVF or IUI—it’s important to focus on fresh, minimally processed, nutrient-rich foods. Think fruits, vegetables, whole grains, starchy vegetables, quality protein sources, and healthy fats like avocado, nuts, seeds, and fatty fish.
A key focus should be on foods with anti-inflammatory properties, such as those high in fiber and healthy fats. These not only help reduce inflammation but also support hormone balance—both essential for reproductive health.
Building Your Meals for IVF Success
- Fill Half Your Plate with Fruits and/or Vegetables
Aim for a colorful variety to maximize your antioxidant intake. Antioxidants help prevent oxidative stress and support egg and sperm quality. Great options include berries, spinach, kale, bell peppers, and citrus fruits. - Add a Quarter Plate of Protein
Protein is essential for reproductive health and plays a key role in cellular development and embryo growth—especially during fertility treatments. Include high-quality sources like poultry, fish, lean meats, eggs, dairy, and legumes. - Include a Quarter Plate of Whole Grains or Starchy Vegetables
This portion provides complex carbohydrates and fiber, which support blood sugar control and help regulate insulin and hormone levels. Think brown rice, quinoa, whole grain bread, beans, lentils, and potatoes. - Don’t Forget Healthy Fats
Fats are crucial for hormone production and balance, and also help reduce inflammation. These can already be part of your plate—like in salmon or eggs—or added separately through avocado, olive oil, nuts, seeds, or even a bit of butter. - Stay Hydrated
Adequate fluid intake supports all body systems and, in the case of IVF and IUI, helps promote uterine lining health. Drink plenty of water, herbal teas, seltzer, or nourishing broths throughout the day.
Foods to Avoid During the IVF Process
Notably though, there are foods that are advised to reduce or avoid during the IVF process, from preparation to after transfer, due to the negative impact on reproductive health. Since the process of IVF can be expensive and arduous, wanting to increase chances of success means being slightly more vigilant about your intake.
Processed, Ultra-Processed and Refined Foods
These foods typically include packaged snacks, convenience meals, frozen foods, and fast food. They often contain high amounts of salt, sugar, and low-quality fats, which can contribute to inflammation and blood sugar imbalances in the body. Consuming these foods in excess can have both physiological and metabolic effects, negatively impacting fertility health.
High-Mercury Fish and Toxins
During the fertility journey, you’ll often hear about the importance of reducing exposure to environmental toxins. This is commonly discussed in the context of air pollution and everyday household products like candles, soaps, and cleaners.
But it’s also important to consider the toxins that can be found in food—especially pesticides on produce and mercury in certain types of fish.
Mercury is a heavy metal that can accumulate in fish. High-mercury fish to avoid include swordfish, shark, king mackerel, and tilefish. Instead, opt for lower-mercury options such as salmon, sardines, trout, and herring. These fish are rich in omega-3 fatty acids, which are beneficial for fertility, IVF success, and a healthy pregnancy.
Pesticides are chemicals used to control pests on crops. Since many conventionally grown fruits and vegetables are treated with pesticides, it can be hard to avoid them completely—especially because we don’t want to discourage a diet rich in plant foods. The ideal approach is to buy from local, small farms, eat seasonally, and choose organic when possible. However, if these options aren’t accessible, you can still reduce your exposure by shopping intentionally and washing your produce thoroughly before eating.
While it’s not realistic to eliminate all toxins, being mindful of where your food comes from and how it’s prepared can make a meaningful difference on your fertility journey.
Excess Caffeine and Alcohol
To support hormone balance, improve your menstrual cycle, and optimize your chances of conception, it’s important to lower alcohol intake—ideally, avoiding it completely.
Reducing caffeine intake is also beneficial. If you consume moderate to high amounts of caffeine daily, consider gradually cutting back, as excessive caffeine can impact fertility. During the preconception period, it’s recommended to keep caffeine consumption under 200 mg per day. Sources of caffeine include coffee, black tea, soda, and energy drinks. This is especially important both before and after an embryo transfer.
Sample Day Meal Plan
- Breakfast: Scrambled eggs with spinach, tomatoes, and whole-grain toast with a scoop of ricotta cheese
- Snack: Edamame with seaweed squares
- Lunch: Lentil soup and a side of mixed greens, veggies, avocado with olive oil-lemon juice dressing
- Snack: Celery sticks with peanut butter
- Dinner: Grilled chicken with sweet potatoes mashed with locally-sourced butter, green beans, and roasted zucchini
Lifestyle Considerations
In an effort to be mindful of diet during the IVF process, it’s also important to take note of all lifestyle factors.
Meal planning
First, it’s a good idea to consider a meal plan and prep system for ensuring you’re able to implement these dietary guidelines into your weekly/daily diet. As I like to remind my clients, it’s great to have all the information but the struggle becomes applying it to YOUR life. Take a look at our blog here for more on building this system: << meal planning >>
Physical Activity
There are often questions about whether it’s safe to be physically active before and after an embryo transfer. It’s always best to consult with your doctor before starting or continuing any fitness routine during the IVF process.
Before egg retrieval and embryo transfer, establishing a gentle physical activity routine can help support overall health. Low-intensity exercises such as walking, stretching, or yoga are generally recommended during this time.
However, during the egg retrieval and for about two weeks following the transfer, it’s advised to refrain from physical activity. After retrieval, the ovaries are often enlarged and more vulnerable to injury. Following the transfer, rest and recovery are encouraged to support implantation and early pregnancy.
Stress Management & Sleep
In addition to being a time when our body could use a little extra TLC with all the medical pieces of the journey, it can be a stressful time. This means prioritizing stress management and sleep. And if you’re reading this thinking “HA, wouldn’t that be nice” – I get you. There is always a way! Take it one day at a time, take it one self-care item at a time. Look at the micro moments, and look at the macro of your stress. Don’t let it build.
Seeking Support
Lastly, working with a Dietitian. No one should ever feel like they need to take on any big changes alone, especially when we are talking about conception. Building a support system is crucial to success in any endeavor, especially ones that we want to be sustainable. And support systems include both people and resources. It’s a great idea to consider working with a Dietitian to provide a support for nutrition and lifestyle.
Key Takeaways
- What you eat during IVF plays a critical role in supporting egg quality, hormone balance, and overall reproductive health.
- Aim for a balanced plate with half fruits and/or vegetables, a quarter plate of protein, and a quarter plate of whole grains or starchy vegetables. Healthy fats should also be included for hormone production and balance.
- Incorporating foods with anti-inflammatory properties—such as fiber-rich fruits and vegetables, omega-3 fatty acids from fatty fish, and healthy fats—can help optimize reproductive health and fertility.
- Reduce or eliminate processed foods, high-mercury fish, pesticides, and excess caffeine and alcohol. These can negatively impact fertility, hormone balance, and IVF outcomes.
- Drink plenty of water and hydrating fluids throughout the day to support uterine lining health and overall well-being during IVF.
- Alongside a nutritious diet, pay attention to meal planning, gentle physical activity, stress management, and quality sleep.
- Working with a dietitian can provide personalized guidance to help you navigate your fertility journey, making it easier to implement and sustain healthy eating and lifestyle habits.
To learn more about what Dining With Nature offers for nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
