How to Prepare Your Body for Embryo Transfer: A Guide to Boosting Your Chances of Success

Embryo transfer is one of the most exciting and emotional moments in an IVF journey. You've been through so much to get here and put in the hard yards to get your healthy embryo/s, and this is your chance to give them the best possible start.

While there are no guarantees, there are several proven and practical ways you can support your body in the days and weeks leading up to transfer. Here is what the research tells us has the most impact:

1. Eat a Mediterranean-Inspired Diet

Research has consistently linked the Mediterranean diet to improved IVF outcomes and better embryo implantation. You don't need to adopt a traditional Mediterranean diet completely though as there are many missing nutrients in this that crucial for fertility (more on this in my FREE IVF training!) but the key principles of plenty of whole-grains, fresh fruit and veg, nuts and seeds, extra virgin olive oil, seafood, and plant based proteins are very helpful for your fertility! The diet is also very low in processed foods, sugar, and saturated fat.

One study found that women who closely followed a Mediterranean diet had up to 65% higher success rates with IVF compared to those who didn’t (Vujkovic et al., 2010).

Here’s how to put it into practice:

• Fill half your plate with non-starchy colourful vegetables at each meal — think leafy greens, capsicum, zucchini, and tomatoes.

• Include a source of high-quality lean protein like legumes, fish, chicken, legumes, and eggs at every meal.

• Cook with extra virgin olive oil and sprinkle on nuts and seeds like almonds and sunflower seeds to salads and dishes.

• Aim for 2–3 servings of oily fish per week for omega-3s (like salmon and sardines).

• Add herbs like parsley, oregano, and garlic for anti-inflammatory benefits.

Tip: Plan simple Mediterranean-style meals like grilled fish with roasted veggies and quinoa or lentil salad with olive oil dressing.

2. Probiotics and Prebiotics

A healthy gut — and vaginal — microbiome is increasingly recognised as a key factor in fertility and implantation success. Beneficial bacteria help support immune balance, reduce inflammation, and maintain a healthy uterine environment.

Research suggests that women with a Lactobacillus-dominant vaginal microbiome are more than twice as likely to achieve a successful pregnancy after IVF (Moreno et al., 2016).

Probiotic tips:

• Choose a high-quality probiotic with Lactobacillus strains like L. crispatus or L. rhamnosus, which have been linked to endometrial receptivity.

• Fermented foods like kefir, yogurt with live cultures, kimchi, and sauerkraut are great natural source too.

• A probiotic only works if you help it! So make sure your diet is free of alcohol, sugar, and sweeteners, which can harm the good bacteria that you are adding to your microbiome.

  
  

Prebiotic foods feed your healthy gut bacteria:

• Include garlic, onions, leeks, asparagus, bananas, and oats in your meals.

  
  

Tip: If you're prone to bloating or gut issues, introduce these foods gradually or speak to a practitioner for tailored support.

3. Vitamin C and Vitamin E

These two antioxidant vitamins work in synergy and can help reduce oxidative stress and support endometrial receptivity. Vitamin C also plays a role in collagen production and uterine lining health, while Vitamin E is thought to enhance blood flow to the uterus and can also increase implantation rates (and 96% of women are deficient in vitamin E!).

Women with higher antioxidant intake, including vitamins C and E, were found to have significantly thicker endometrial linings and better implantation outcomes (Luderer, 2017).

Get these nutrients from food and supplements:

• Vitamin C: citrus fruits, strawberries, kiwi, capsicum, and broccoli

• Vitamin E: sunflower seeds, almonds, spinach, and avocado.

  
  

Practical tip: Add berries and sunflower seeds to your breakfast or blend spinach, kiwi, and orange into a smoothie.

Note: If supplementing, aim for around 1000mg of vitamin C and your dose of vitamin E needs to be personalised— always check with your fertility dietitian or health professional first.

4. Now is not the time for low carb!

A study from Harvard found that women with higher whole grain intake had a 33% greater chance of implantation success during IVF (Gaskins et al., 2016). Eating 4 or more serves every day is an important target- to put this into perspective, 1 piece of bread or 1/2 cup cooked brown rice= 1 serve.

High fibre is key! Make sure you are checking the nutrition info panels and choosing options with >6g fibre/ 100g.

Swap refined carbs for whole options like:

• Brown rice instead of white rice

• Quinoa or buckwheat instead of white pasta

• Whole grain sourdough or rye instead of white bread

• Rolled oats instead of sugary cereals

Small changes to your nutrition and lifestyle can make a significant difference to your chances of successful implantation and your pregnancy.

If you would like specific support and guidance as you prepare for your next transfer- I am here to help. Take a look at my IVF 1-1 nutrition services and let's get started.

If you would like some more information on research-backed changes that you can make to prepare your body for IVF and pregnancy- tune into my FREE IVF training now! You'll walk away with easy to implement, practical steps and actions to get you well on your way to 100% IVF ready.

You've got this — and you’re not alone.

Alex Cameron

NZ Registered Dietitian

ELNA Certified Fertility, Pregnancy & Womens Health Dietitian

References:

• Gaskins AJ, et al. "Diet and fertility: a review." Am J Obstet Gynecol. 2014.

• Luderer U. "Endocrine disruptors and reproductive health: the case of vitamin D." J Endocrinol. 2017.

• Moreno I, et al. "The uterine microbiota: Is it time for a change of paradigm?" Am J Obstet Gynecol. 2016.

• Afeiche MC, et al. "Fatty acid intake and reproductive outcomes in assisted reproduction." Hum Reprod. 2014.

• Vujkovic M, et al. "The preconception Mediterranean dietary pattern in couples undergoing IVF/ICSI treatment." Hum Reprod. 2010.