When it comes to getting pregnant and our fertility, we often think about the steps we can take to help prepare for a successful pregnancy. But one critical stage of the reproductive process is often overlooked: foods to help implantation and how they can improve the chances of successful embryo transfer and implantation.
What is implantation?
Implantation is when a fertilised egg, also known as a blastocyst, embeds into the uterine lining and if successful, will result in a positive pregnancy test.
When does implantation occur?
In a natural cycle, implantation typically happens six to twelve days after ovulation. In fertility treatment, like an IVF transfer or a frozen embryo transfer, it occurs between one and five days after. You then have the two week wait, aka the longest two week wait of your life, to see if the IVF treatment worked.
How does food help implantation?
While implantation happens naturally, focusing on your diet is one of the best things you can do to give yourself the best chance of success. Eating the right foods can help support
- the quality of the egg
- the blood flow to the uterus
- the thickening of the endometrial lining
- the implantation process
- the necessary nutrients for your body to nurture the embryo.
This article will look at the best foods to help with implantation and what to avoid during implantation.
Foods to help implantation
The foods you eat can make a big difference when it comes to chances of implantation and getting a positive pregnancy test. Here are my top five foods to eat during implantation to promote anti-inflammatory environment for embryo growth:
Omega-3 fatty acids
Omega-3 fatty acids are one of the most important nutrients for fertility. They are essential for embryo development and can help reduce inflammation in the body, which can benefit implantation (1). Foods high in omega-3 fatty acids that have the best sources of DHA and EPA include oily fish like salmon, mackerel, sardines and trout. Aim to eat two portions of these fatty fish per week.
Wholegrains (brown rice, quinoa, oats)
Wholegrains are rich in folate, a B vitamin that helps produce new cells. This can be particularly useful during implantation as the embryo embeds itself into your uterine lining and begins to develop into a baby (2). Wholegrains also contain antioxidants and other nutrients that can help protect against miscarriage, including beta-carotene (a form of vitamin A), selenium, zinc and magnesium. Wholegrains are found in brown rice and wholegrain bread made from wholemeal flour. They are also a great source of fibre that helps manage blood sugar levels, which is beneficial for implantation.
Fruits
Fruits are an excellent source of the naturally occurring antioxidant vitamin C, which has been shown to improve egg quality, regulate progesterone, help the uterine lining develop and aid successful implantation (3). Citrus fruits like oranges, grapefruit, limes, all berries and kiwifruits are all great sources of vitamin C. Aim to eat two to three portions a day.
Green vegetables
Green leafy vegetables contain folate, a crucial nutrient for implantation, as it helps to protect the embryo from genetic defects (4). It is also essential for the development of the placenta, which helps to nourish the embryo. All women planning a pregnancy should take a supplement of folic acid. It is also essential to ensure that you eat good folate sources daily. Sources of folate include dark leafy greens like spinach, kale, rocket, broccoli and brussels sprouts. Folate can also be found in chickpeas, oranges, beans, nuts and sunflower seeds.
Iron-rich plant-based foods
Iron is essential for fetal development and can help to reduce the risk of miscarriage (5). It also helps to improve the uterine environment, which is beneficial for implantation. Heme iron from animals is easily absorbed by the body, while non-heme iron from plant-based sources is more difficult to absorb. However, eating more plant-based sources of foods is particularly beneficial for fertility. Eating foods rich in vitamin C with plant-based sources of iron can help to increase the absorption of non-heme iron, so incorporating these foods into your diet is a great way to support implantation (6). Sources of non-heme iron plant-based foods include lentils, fortified cereals, beans and brazil nuts.
Foods to avoid during implantation
While some foods help with implantation, others should be avoided. For example, processed foods, sugar, and foods high in saturated fat and trans fats can negatively impact fertility. Additionally, avoid alcohol, cigarettes, recreational drugs, and all foods and drinks you would avoid if you were already pregnant.
Conclusion
Implantation is a critical step in the reproductive process, and it is essential to ensure your body is in the best possible condition to support it. Therefore, focusing on foods to help implantation is vital. This means eating plenty of fruits, vegetables, lean and plant-based sources of proteins and whole grains. Eating the right foods can make all the difference in giving yourself the best chance of a successful pregnancy.
Do you want to manage nutrition for implantation and the 2-week wait?
Take control today with the Nutrition guide for Implantation and the two week wait which provides an overview of what happens during implantation and the hormones involved. It also explains the ways in which nutrition can influence implantation, You will find practical tips on how to navigate the two-week wait as well as find guidance on which supplements could support implantation. As well as this you get 2 weeks’ worth of recipes for breakfast, lunch and dinner that have been specifically formulated to support increase the chance of a successful implantation. The above link is an affiliate link if you make a purchase, I may earn a commission.
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