The 5 Best Foods to Eat After Embryo Transfer (and 3 to Avoid)

Trying to get pregnant with the help of assisted reproductive technology (ART) — like intrauterine insemination (IUI) or in vitro fertilization (IVF) — can be a time-consuming and lonely process. People going through ART often find it to be emotionally and physically draining. It’s natural to want to do anything you can to increase your chances of getting pregnant. 

An embryo transfer is a key step in the ART process. Lifestyle factors like eating a well-balanced and nutritious diet and taking a daily prenatal vitamin can help support fertility and a healthy pregnancy. But is there a particular food you should eat after embryo transfer to increase the chances of embryo implantation?

Unfortunately, there’s no food proven to improve the chance of a successful embryo transfer. 

Do certain foods help with embryo implantation?

You may have heard that certain foods can help increase the chances of a successful embryo implantation. But there isn’t much evidence to prove these claims. These foods aren’t harmful. So you can eat them after a transfer if you want to. But there’s no reason to go out of your way to add them to your diet.

Here are some common “food myths” around embryo implantation and where they come from.

Pomegranate juice 

Pomegranates are rich in vitamins and antioxidants. There are claims that drinking pomegranate juice can help improve endometrial thickness (a factor that’s important for embryo implantation). And antioxidants are thought to help with healthy egg development before transfer. But there isn’t any scientific evidence to support these claims.

Brazil nuts 

Brazil nuts are a good source of selenium. Selenium is important for your reproductive and thyroid health, as well as DNA synthesis. It’s thought that selenium may have important antioxidant properties for oocyte (egg) development. Selenium may also help sperm motility. However, there isn’t any evidence that eating Brazil nuts in the days after embryo transfer is helpful for implantation.

Pineapple core

Pineapple is used as a medicinal plant in many cultures. Pineapple contains bromelain, a protein-digesting enzyme that’s thought to help thicken the endometrial lining and improve blood flow to the uterus. But there isn’t any evidence to show that pineapple or bromelain supplementation can help with embryo transfer success.

Beetroot juice

Beetroot juice contains nitric oxide, which is thought to support fertility by increasing blood flow to the uterus. One randomized control trial tested whether drinking beetroot juice daily after an embryo transfer could improve implantation rates. The study suggested that beetroot juice may be helpful, but there were issues with the study design that made the results less reliable. 

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What are the best foods to eat after embryo transfer?

The embryo transfer is just one step of many in IVF. Until research is able to give clearer answers, the best foods to eat after an embryo transfer are the same ones recommended to support your health during every step of your fertility journey. Here are five helpful foods to focus on.

1. Walnuts

Walnuts are packed full of nutrients like fiber, magnesium, and copper. They are also an excellent, plant-based source of omega-3 fatty acids, an important polyunsaturated fat (PUFA) with many health benefits. Omega-3s are recommended during pregnancy and may help with fertility. A recent research review found that higher intake of PUFAs — particularly omega-3s — was associated with enhanced fertility. 

Other good sources of omega-3s include:

• Salmon

• Chia seeds

• Olive oil

• Sardines

2. Quinoa

Often referred to as the “golden grain,” quinoa is a valuable, multi-tasking whole grain that’s gluten-free and packed full of nutrients, including:

• Folate

• Vitamin B6

• Magnesium

• Iron

• Zinc

It’s also a source of plant-based protein with all nine essential amino acids.

Experts recommend eating whole grains to support your overall health. And some research links whole grain intake to improved fertility.

To get more whole grains, try adding these to your diet:

• Barley

• Oats

• Farro

• Freekeh

3. Plant-based protein

Protein is an important part of a well-balanced diet — including during your reproductive years. It’s important for building and repairing cells throughout your body. 

Research shows that the kind of protein you’re consuming can make a difference for your fertility health. One review found that prioritizing plant-based sources of protein was associated with better fertility outcomes. Other research had similar findings, adding that soy-based protein sources in particular may be beneficial for people undergoing fertility treatment. 

Here are some other plant-based proteins to consider:

• Legumes

• Nuts and nut butters

• Soy products (like tofu and tempeh)

• Quinoa

4. Whole fruits and vegetables

Whole fruits and vegetables will always be an important part of a nutritious diet. They contain loads of vitamins, minerals, fiber, and are known to protect you from cancer, heart disease, and diabetes.

Research has found that well-balanced diets including lots of fruits and vegetables are helpful for both male and female fertility. 

One study linked lower fruit intake with a longer time to conceive and higher risk of infertility. Other research looked at the benefits of the Dutch diet and Mediterranean diet during IVF treatments — two diets that focus on high vegetable and fruit intake. Researchers found that these diets were linked to better chances of pregnancy.

Here are some nutrient-dense fruits and vegetables:

• Berries (like raspberries and strawberries)

• Stone fruits (like peaches and plums)

• Citrus fruits (like oranges and lemons)

• Avocados

• Leafy greens

• Cauliflower and broccoli

• Pumpkin

• Zucchini

5. Foods fortified with folic acid (and prenatal vitamins)

One of the most important nutrients during your reproductive years is folic acid. Folate is important for making new proteins and cells, breaking down old ones, and preventing neural tube defects in a developing fetus.

Although the terms are often used interchangeably, folate is naturally found in foods, while folic acid is the manufactured version of folate used to fortify foods (or used in supplements). Folic acid is the only form of folate that’s proven to prevent neural tube defects in developing fetuses. 

It can be difficult to figure out if you’re getting enough folate from whole foods alone. This is because folate is easily destroyed during processing and cooking. So people trying to get pregnant should eat foods fortified with folic acid or a prenatal vitamin.

Foods fortified with folic acid include:

• Breads

• Cereals

• Pasta

• Rice

What foods should you avoid after embryo transfer?

After an embryo transfer — even before your blood pregnancy test — treat your body like it’s already pregnant. Here are three foods to avoid to protect your health and the health of your developing embryo.

1. Alcohol

Alcohol use during pregnancy is not only associated with miscarriage, but it’s also known to cause problems with the growth and neurologic development of a baby. It’s best to avoid any amount of alcohol use after an embryo transfer.

2. Raw or undercooked meats and seafood

Eating raw or undercooked meats or seafood comes with risks at any time, but they are especially important to avoid after an embryo transfer or during pregnancy. 

Eating them can increase your risk of becoming sick from a bacteria (like E. coli or Listeria) or parasite, which can increase your risk for miscarriage.

3. Unpasteurized dairy products

Pasteurization is a process that helps kill off harmful bacteria. Eating dairy products that are unpasteurized, like raw milk or soft cheeses, can make you sick. 

Similar to raw or undercooked meats, eating unpasteurized dairy products can increase your risk of having a miscarriage or stillbirth.

Why trust our experts?

Written by:

Ashley Rawlins, PT, DPT

With over a decade of experience as a physical therapist, Ashley has established herself as a specialist in pelvic health. Her diverse career spans clinical practice, academia, and health content creation.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

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