8 Warming Foods To Eat After an Embryo Transfer

The days after an embryo transfer can feel tender, hopeful, and a little surreal. You’re doing everything you can to support implantation, but there’s only so much you can actually control. What you can do is focus on comfort, nourishment, and giving your body the kind of gentle support that feels good both physically and emotionally. That’s why so many people turn to warm, grounding foods during the two week wait. They’re soothing, easy on digestion, and often tied to traditions that make this stretch feel a little less clinical and a lot more human.

While warm foods won’t make or break an embryo transfer, they can help you feel steady and cared for while your body does the quiet work behind the scenes. Think of this as a soft place to land during a stressful moment. Up ahead, we’re sharing eight cozy, nutrient rich foods that many people reach for after a transfer, plus why they’re comforting choices during this waiting period.

Why warm foods after embryo transfer? The science and tradition

Many people lean toward warm foods after an embryo transfer because warmth is thought to support blood flow, hormone activity, and uterine receptivity during implantation. While Western medicine doesn’t talk about a “warm uterus,” it does recognize that progesterone increases body temperature and boosts circulation to the endometrium, both of which help prepare the lining for implantation. Eastern medicine adds a complementary layer, suggesting that warmth helps the body conserve energy and create a calm, nourished environment for the embryo.

You may have heard the saying that a “cold uterus” can cause infertility. This dates all the way back to Traditional Chinese Medicine and is grounded in the idea that a thin uterine lining does not respond appropriately to hormones.

In her book, The Infertility Cure, Dr. Randine Lewis, a licensed acupuncturist holding a Ph.D in alternative medicine, describes the second half of the menstrual cycle (when we are praying for that successful implantation!) as the Yang phase, and notes that “[l]ike fuel for the body’s incubator, progesterone is warming and therefore Yang in nature.” Progesterone has a stimulating effect on the thyroid, which is why our body temperature increases during this phase.

Progesterone’s primary role is to prepare the endometrium for successful implantation by increasing blood flow to the uterine lining. Dr. Lewis goes on to say that “[d]uring the window of implantation (about 5 to 7 days after ovulation), certain proteins appear on the surface of the now receptive endometrium and allow the developing blastocyst to adhere and embed within the uterine lining.” It’s believed that focusing on improving blood flow and warming the uterus can help make it a more hospitable environment for the embryo, and this applies to embryo transfers.

From a scientific standpoint, warmth supports vasodilation, which allows blood vessels to widen and carry nutrients and oxygen more effectively. A 2024 review in Cureus found that external warmth can also reduce stress markers, and lower stress has been associated with better IVF outcomes in several observational studies, even if the relationship is complex. So while warm foods themselves won’t make or break a transfer, they can support relaxation, circulation, and emotional grounding, tying together Western physiology and Eastern tradition in a way that feels both comforting and meaningful.

What to eat after an embryo transfer: Nourishing your body during the two-week wait

After an embryo transfer, the best way to nourish your body is to keep things simple, balanced, and supportive of hormone regulation and steady blood sugar. Think of this as eating to help your body do what it’s already designed to do. There isn’t a magic food that guarantees implantation, but there are nutrition principles that can help you feel grounded and give your body the steady energy it needs. In general, aim for whole foods, plenty of protein, slow-digesting carbs, healthy fats, and fiber. These support stable blood sugar and consistent energy levels, which is important because big blood sugar swings can influence cortisol, and cortisol interacts with reproductive hormones involved in implantation. A 2021 study in Advances in Nutrition highlighted that balanced macronutrients and sufficient antioxidants may support reproductive health, even though research hasn’t pinpointed a specific TWW diet.

An embryo transfer involves taking the fertilized egg and sperm and implanting the newly formed embryo into the woman’s uterus. If you are undergoing IVF, you will usually be able to confirm your pregnancy 9 days after the transfer with in-clinic testing.

We know the two-week wait post-transfer can feel incredibly long. While you’re waiting, try to focus on taking care of yourself, starting with a healthy diet and some cozy self-care techniques. Whether or not you subscribe to the Traditional Chinese Medicine theories, when trying to conceive, we know we’re willing to try anything that won’t hinder our chances of getting pregnant. Plus, you should be prioritizing your own health and comfort when preparing for and recovering from an embryo transfer.

From here, it can help to think less about restriction and more about nourishment. Foods rich in protein support tissue repair and hormone production. Complex carbohydrates give your body slow, steady energy. Healthy fats, like the omega 3s found in nuts, seeds, and fatty fish, play a role in inflammation regulation. Antioxidant-rich fruits and vegetables support cellular health and may help protect developing reproductive cells from oxidative stress. According to a 2022 study for Nutrition Journal, higher intake of monounsaturated fats and certain vegetables was associated with better implantation and live birth outcomes in IVF, although the researchers noted that diet is only one piece of a much larger picture.

All of this sets the stage for the specific food ideas many fertility specialists recommend during the TWW: warm, easy to digest meals, iron-rich foods that support healthy blood flow, fiber filled snacks, and nourishing proteins. The goal isn’t perfection. It’s creating a supportive environment for both your body and your mind while you wait for answers.

Best warm foods and beverages after embryo transfer

When you’re in the days after an embryo transfer, warm foods and drinks can feel like a small but meaningful way to take care of yourself. They’re soothing, easy to digest, and give your body steady nourishment while things are quietly unfolding inside. This isn’t about strict rules or magical ingredients. It’s about building a comforting routine with foods that help you feel supported, grounded, and well fed.

1. Warm oatmeal with fresh fruit

Warm oatmeal with fresh fruit is a great breakfast choice after an embryo transfer because it offers steady energy, gentle digestion, and nutrients that support overall reproductive health. Whole grains like oats are rich in fiber and complex carbohydrates, which help stabilize blood sugar and keep your energy levels even. According to a 2016 peer-reviewed study for Fertility and Sterility, higher intake of whole grains was associated with improved embryo development and better outcomes in certain patients, although the researchers noted that diet is just one part of a much bigger picture. Pairing oats with antioxidant rich fruits may offer additional benefits for cellular health during the implantation window.

Warm your oatmeal and top with some fresh berries such as blueberries or raspberries, which are loaded with antioxidants that help prevent damage and aging to your body’s cells, including your eggs. The anthocyanins in blueberries help thicken the uterine lining. Add some nuts or chia seeds on top to ensure you’re getting healthy fats and omega 3s, and be sure to pair with some protein to maintain balanced blood sugar, which is crucial for maintaining healthy progesterone levels.

If you’re wondering when to eat it, this is an ideal morning meal. It gives you a nourishing, grounding start to the day and supports calm, steady blood sugar through the morning hours, which many people find comforting during the two week wait.

2. Warm soup and stews

Warm soups and stews are a comforting choice after an embryo transfer because they offer nourishment without putting extra stress on your digestive system. When your body is doing the quiet work of implantation, easy to digest meals can help conserve energy. They also make it simple to load up on nutrient dense ingredients that support overall reproductive health. A 2021 review for Advances in Nutrition noted that diets rich in vegetables, lean proteins, and antioxidant containing foods are associated with better fertility markers, even though no single ingredient guarantees implantation.

Soups and stews are a great option because, while they can keep your body temperature warm, they are also easy to digest, leaving your body with more energy to focus on a successful implantation, rather than on digestion. You can pack in tons of vegetables, which are high in antioxidants and include some gelatinous protein such as beef chuck, oxtail, or bone in short rib. These proteins are packed with glycine, which is an important amino acid in pregnancy, and is crucial for creating antioxidants in the liver, and can also aid in digestion. Add in some spinach, kale, or other dark leafy greens for an additional source of iron and folate.

If you want to try something specific, a simple lentil soup with carrots, celery, garlic, and a splash of lemon is both grounding and high in plant based protein. A classic chicken and vegetable stew with bone in thighs, sweet potatoes, and kale offers a cozy, nourishing option that feels soothing during the two week wait. Both give you warmth, gentle digestion, and a mix of nutrients your body will appreciate during this time.

3. Bone broth for fertility and implantation support

Bone broth is often recommended after an embryo transfer because it’s warm, easy to digest, and naturally rich in nutrients that support overall reproductive health. While it’s not a proven implantation booster, its mix of amino acids, minerals, and collagen can play a supportive role in hormone regulation, gut health, and inflammation. A 2024 review for Cureus noted that adequate protein and micronutrient intake is essential for healthy reproductive function, and bone broth can be one gentle way to add those building blocks during the two week wait.

You’ve probably heard of the countless benefits of bone broth before. It can be especially helpful when trying to conceive and after an embryo transfer because it’s chock full of key nutrients such as amino acids, collagen, iron, calcium, and magnesium, to name a few. Amino acids (proteins) can help balance hormones and may help your body prepare for conception and pregnancy. Bone broth is also a great source of collagen, which is known for supporting healthy joints and strong bones. Other benefits include supporting the lining of the gut, boosting immunity, and reducing inflammation. Consider heating up a cup of bone broth first thing in the morning before breakfast, or including it with your afternoon snack.

If you want to use bone broth during the TWW, sourcing matters. Homemade broth made from organic chicken bones, beef marrow bones, or a mix of both lets you control the ingredients and simmer it long enough to draw out gelatin and minerals. If you prefer store bought, look for options labeled organic with no added sugar and a short, recognizable ingredient list. Vegetarians or vegans can try mineral rich alternatives like vegetable broths simmered with seaweed, mushrooms, and miso. They won’t offer collagen, but they can still provide warmth, comfort, and supportive nutrients.

4. Herbal teas: Best tea for IVF implantation

Herbal teas can be a soothing, low effort way to stay hydrated and support your overall well-being during the implantation window. While no tea has been clinically proven to increase IVF success rates, some varieties offer antioxidants, gentle minerals, or calming effects that may help you feel more grounded during the two week wait. A 2025 review for Frontiers in Nutrition noted that certain plant-based antioxidants, including those found in green tea, may help reduce oxidative stress, which plays a role in reproductive health even though researchers haven’t established a direct link to implantation outcomes.

Herbal teas can be a great addition to your diet after an embryo transfer. Specifically, check out red raspberry leaf tea. It includes nutrients like iron, Vitamin C, Vitamin E, and potassium, which can support implantation. This tea has been known to support gynecological issues in Europe as far back as the sixth century. That being said, while anecdotal evidence supports its possible role in fertility, there’s no clinical review of the effects. Another herbal tea to consider is green tea. One 2018 review found that green tea may be helpful for fertility by reducing oxidative stress. If you do decide to incorporate herbal teas into your diet, make sure you discuss with your healthcare provider ahead of time because there is a chance some herbal teas could interfere with current medications. To be safe, also ask your healthcare provider which teas can be continued after a positive pregnancy test.

You can also explore nettle leaf tea, which is rich in minerals like iron and magnesium, or chamomile tea, which many people use to relax before bed. Just as important are the teas to skip. Avoid licorice root tea during the TWW because it has been shown in some studies to affect hormone levels. It’s also best to limit high caffeine teas like black tea or matcha, since a 2017 meta-analysis for Clinical Epidemiology recommended keeping caffeine intake under 200 milligrams per day when trying to conceive, just like while pregnant. Checking labels, choosing reputable brands, and running your choices by your care team can help you enjoy herbal teas safely and confidently.

5. Warm water with lemon (and why hydration matters)

Warm water with lemon is a simple way to support hydration after an embryo transfer, and hydration matters more than most of us realize during the two week wait. Your body is working hard to regulate hormones, process medications, and maintain healthy blood flow to the uterus. Staying well hydrated helps keep circulation steady, supports digestion, and may even reduce bloating or constipation from progesterone. A 2014 study for ACSM’s Health & Fitness Journal highlighted that even mild dehydration can affect mood, energy, and cognitive function, which is the last thing you need during an already emotional TWW.

We’d be remiss not to stress the importance of remaining hydrated throughout the IVF and conception process. At least 2 liters of water is recommended per day, or half our body weight in ounces. You can also consider any other fluids you are consuming, such as milk or juice, in determining how much water you need a day. Water is especially helpful if you’re taking supplements or medication throughout the IVF process. One great way of hydrating first thing in the morning is to try warm water with lemon and a pinch of sea salt. This has been beneficial, including helping digestion and supporting immunity, and will help you keep up your mineral levels during pregnancy, which are crucial for hormone production.

After an embryo transfer, aim for at least 2 to 3 liters of total fluids per day unless your clinic advises otherwise. Hydration supports kidney function as your body processes medication, helps stabilize blood volume, and may make you feel more comfortable overall. Warm lemon water is easy on the stomach, offers a gentle dose of vitamin C, and can be a grounding ritual to start your morning. It’s not an implantation booster, but it’s a small habit that helps your whole system run more smoothly while you wait for results.

Can I drink warm water after an embryo transfer?

Yes, you can drink warm water after an embryo transfer, and many people find it especially comforting. Warm water supports hydration, digestion, and healthy circulation, which are all helpful during the implantation window. It also aligns with Traditional Chinese Medicine principles that encourage warmth in the body, although there’s no clinical evidence that the temperature itself affects IVF outcomes.

You don’t need to worry about the water being too warm. As long as it’s comfortable to sip, it’s safe. If you like, you can add lemon or ginger for a little extra flavor and digestive support. Hydration is what matters most, but warm water can feel soothing and grounding during the two week wait.

6. Eggs and protein-rich warm dishes

Eggs and other warm, protein rich dishes are great choices after an embryo transfer because they give your body the building blocks it needs for hormone production, tissue repair, and early cell development. Protein helps stabilize blood sugar, which is important because steady glucose levels support healthy progesterone function during the implantation window. A 2021 review for Advances in Nutrition highlighted that adequate protein intake plays a key role in reproductive health, even though no single food guarantees implantation.

Eggs are an easy, versatile option. Scrambled, soft boiled, or folded into a warm omelet, they’re rich in choline, B vitamins, and high quality protein that supports early fetal development. You can build on that foundation with other warm protein dishes like chicken soup, baked salmon, or stewed lentils. These foods offer iron, omega 3s, and amino acids that work together to support circulation and overall nutrient status during the TWW.

For a well rounded meal, pair your protein with warming vegetables like sautéed spinach, roasted sweet potatoes, or cooked carrots. These add fiber, antioxidants, and slow burning carbohydrates that keep your blood sugar steady and help you feel nourished and grounded while your body does the quiet work of implantation.

7. Root vegetables and warming spices

Root vegetables and warming spices are lovely additions after an embryo transfer because they’re grounding, easy to digest, and packed with nutrients that support overall reproductive health. In Traditional Chinese Medicine, root vegetables are considered especially stabilizing because they grow underground and bring warm, earthy energy to the body. From a Western nutrition standpoint, they offer slow burning carbohydrates and antioxidants that help keep blood sugar steady and may support the uterine environment during the implantation window. A 2025 review for MDPI noted that antioxidant rich vegetables can help reduce oxidative stress, which plays a role in reproductive health.

Roasted sweet potatoes, carrots, beets, and parsnips are simple to prepare and gentle on digestion. Sweet potatoes in particular are high in beta carotene, a precursor to vitamin A that supports healthy cell growth. These vegetables pair beautifully with warming spices like ginger, cinnamon, and turmeric. Ginger can support digestion, cinnamon may help with blood sugar regulation, and turmeric contains curcumin, which has anti inflammatory properties when consumed in moderation.

Together, root vegetables and warming spices create cozy, nutrient dense meals that feel both nourishing and grounding. They’re easy to batch cook, easy on the stomach, and offer steady energy during the two week wait, when comfort and simplicity can make all the difference.

8. Warm whole grains: Quinoa, brown rice, and farro

Warm whole grains like quinoa, brown rice, and farro are excellent choices after an embryo transfer because they offer steady energy, fiber, and key nutrients that support overall hormone balance. Fiber plays an important role in digestion and helps the body metabolize hormones more efficiently, which can be especially helpful while you’re taking progesterone or other fertility medications. A 2016 peer-reviewed study for Fertility and Sterility found that higher whole grain intake was associated with improved embryo development among women undergoing IVF, although diet is just one piece of a complex process.

Warm grain bowls are an easy and comforting way to incorporate these foods. When served warm, grains tend to be gentler on digestion and offer slow burning carbohydrates that help keep blood sugar stable during the two week wait. They’re also incredibly versatile. You can top them with warming vegetables, lean proteins, or healthy fats to build nutrient dense meals that fit your needs and appetite from day to day.

Another bonus is that quinoa, rice, and farro can all be prepared in batches, making them ideal for simple TWW meal prep. Keeping a container in the fridge means you can quickly assemble a warm, nourishing bowl whenever you need something filling but easy. This makes whole grains a practical and comforting foundation for meals that support your body while you wait for results.

Foods that thicken uterine lining and support implantation

Foods that support a healthy uterine lining work by improving blood flow, supplying key nutrients, and supporting hormone production, all of which play a role in preparing the endometrium for implantation. While no single food can “guarantee” a thicker lining, certain nutrients have been studied for their role in reproductive health. A 2025 clinical trial for the Journal of Reproduction & Infertility found that L-Arginine, an amino acid involved in blood vessel dilation, improved uterine blood flow in some patients, although results vary widely and diet alone can’t correct underlying medical issues. This is a good example of how nutrition can support, but not replace, medical treatment.

Dark leafy greens like spinach, kale, and Swiss chard offer iron, folate, and antioxidants that help with cell growth and oxygen delivery. Iron rich foods such as red meat, lentils, and dark greens can support healthy blood flow, which is essential for thickening the endometrium. Vitamin E rich foods like avocados, nuts, seeds, and olive oil have been studied for their potential role in endometrial health as well. A 2021 review for IMR Press found that Vitamin E supplementation improved endometrial thickness in some fertility patients, though results should be interpreted with caution.

L-Arginine containing foods like nuts, seeds, chicken, fish, and legumes may support circulation to the uterus by promoting vasodilation. Healthy fats from sources such as fatty fish, avocados, nuts, and seeds also support hormone production, which is necessary for building and sustaining the uterine lining each cycle.

From a Traditional Chinese Medicine perspective, many of these foods are considered “blood nourishing” and warming, meaning they support both the physical and energetic environment needed for implantation. Western medicine instead focuses on the nutrients themselves, emphasizing blood flow, antioxidants, and hormone balance. Together, both approaches highlight the same idea: a well nourished body creates a more favorable environment for implantation.

Still, it’s important to remember that lining health is multifaceted. Hydration, hormones, circulation, stress levels, and underlying medical conditions all play a role. Food is one supportive tool, not the whole solution, but it can help you feel more grounded and proactive during the implantation window.

How to keep your uterus warm: Beyond food

While food can absolutely play a role in supporting that cozy, “warming” energy during the two week wait, it’s not the only tool you have. Many people find that gentle lifestyle habits can help promote relaxation, circulation, and overall comfort, which all support the hormonal work happening behind the scenes. There’s no clinical evidence that physically warming the uterus improves implantation, but practices that reduce stress and support blood flow have been shown to benefit overall reproductive health, and they can make this waiting period feel a little more manageable.

Keeping feet warm after embryo transfer: Warm feet, warm uterus

Keeping your feet warm after an embryo transfer is a popular practice rooted in Traditional Chinese Medicine, where the Kidney meridian runs through the soles of the feet and is believed to influence reproductive energy. In TCM theory, cold feet can disrupt this flow and contribute to a cooling effect in the uterus, so staying warm is thought to help maintain supportive, grounding energy during the implantation window.

In Traditional Chinese Medicine, there are energy channels in the feet that connect to the uterus, so maintaining warm feet can be very helpful in keeping up your body’s warming energy during this time. Consider wearing cozy socks or even a warm foot bath with Epsom salts (which can also be great for relaxation!).

Practically speaking, keeping your feet warm is simple and comforting. Try fuzzy socks during the day, slippers around the house, or a warm foot bath before bed. Some people even sleep with socks on throughout the TWW because it helps them feel physically comforted and emotionally supported. Whether or not you follow TCM principles, this is an easy form of self care that encourages calm, warmth, and a little extra softness during a time when you need it most.

Heating pad after embryo transfer: What's safe?

Using a heating pad after an embryo transfer is generally safe as long as you avoid placing it directly on your abdomen and keep the temperature low. The main concern is overheating the pelvic area, since high heat may affect implantation. The CDC advises avoiding hot tubs, saunas, and anything that significantly raises internal heat during the TWW.

To stay safe, keep a heating pad on the lowest setting and limit use to about 15 to 20 minutes at a time. Instead of placing it on your belly, try using it on your lower back, hips, or feet, which can provide soothing warmth without affecting pelvic temperature. Warm, not hot, baths are another gentle option for relaxation.

Some clinics have specific preferences around heat exposure, so it’s always best to check with your care team for personalized guidance. Used thoughtfully, a little warmth can be comforting and supportive during the two week wait without introducing unnecessary risk.

Other ways to stay warm and cozy during the two-week wait

There are plenty of gentle, comforting ways to stay warm during the two week wait, and they’re less about raising your core temperature and more about keeping your body relaxed and supported. In Traditional Chinese Medicine, avoiding excess cold foods and drinks is believed to help maintain warming energy, while Western medicine simply emphasizes comfort and stress reduction.

• Layer your clothing: Wearing layers helps you stay cozy and lets you adjust your temperature throughout the day without overheating.
• Keep warm socks or slippers on: Warm feet support overall body comfort and align with TCM principles about maintaining warming energy.
• Use a thick belly band: A soft belly wrap like this one can provide gentle warmth around your midsection without direct heat.
• Sip warm drinks: Herbal teas or warm water with lemon can help you stay hydrated while offering comforting warmth.
• Choose warm, cooked meals: Opting for soups, stews, and roasted veggies instead of cold foods supports easier digestion and gentle warmth.
• Take warm (not hot) baths: A warm bath can relax tense muscles and help you unwind without raising core body temperature too much.
• Cozy up with blankets: Keeping a throw blanket nearby makes it easy to stay warm on the couch or in bed.
• Maintain a comfortable home temperature: Adjust your thermostat to avoid feeling chilled, which helps your body stay relaxed.
• Try gentle movement: Light stretching or slow walks can increase circulation and naturally warm the body without overexertion.
• Avoid excess cold drinks: From a TCM perspective, minimizing ice cold beverages supports warming energy and digestion.
• Use a heating pad on safe areas: Placing a heating pad on your lower back or feet can add warmth without risking the pelvic area.
• Create a soothing nighttime routine: Warm pajamas, a soft robe, or reading in bed with a cup of something warm can help you end the day feeling settled and supported.

How to increase blood flow to uterus after embryo transfer

Increasing blood flow to the uterus after an embryo transfer is really about supporting your body in gentle, consistent ways rather than doing anything intense or dramatic. Warmth can play a small role here because it naturally encourages circulation, which is why many people gravitate toward warm foods, cozy socks, and heating pads on safe areas like the lower back or feet. From a Western perspective, improving overall circulation helps deliver oxygen and nutrients to the endometrium. From a TCM perspective, warmth supports the body’s “Yang” energy, which is considered important during the implantation window.

• Stay warm: Gentle warmth encourages circulation and helps your body stay relaxed, which supports a receptive uterine environment.
• Take light walks: Short, easy walks improve overall blood flow without stressing your body.
• Try prenatal yoga or stretching: Gentle movement can open the hips, reduce tension, and support pelvic circulation if your doctor approves.
• Consider acupuncture: A 2025 review for Frontiers in Physiology showed acupuncture may increase uterine blood flow by reducing arterial resistance.
• Practice deep breathing or meditation: Relaxation techniques lower stress hormones, which helps blood vessels stay open and encourages healthy circulation.
• Stay well hydrated: Blood is mostly water, so drinking enough fluids supports optimal blood volume and nutrient delivery.
• Avoid long periods of sitting: Stand, stretch, or walk every hour to keep circulation moving through the pelvis.
• Don’t cross your legs for too long: This can restrict blood flow in the lower body.
• Use warmth safely: A heating pad on the lower back or feet can add comfort without overheating the abdomen.
• Skip high intensity exercise: Avoid vigorous workouts, heavy lifting, or hot yoga, and follow your clinic’s specific movement guidelines.

After embryo transfer diet chart: Putting it all together

Putting everything together into a simple day of eating can make the two week wait feel a little more grounded and a lot less stressful. A nourishing post transfer diet isn’t about perfection or strict rules. It’s about steady energy, warm foods that are easy to digest, and nutrients that support hormone balance and overall well-being. Think of this as gentle inspiration, not a prescription:

• Morning: Start with warm water mixed with lemon and a pinch of sea salt to hydrate and support digestion.
• Breakfast: Warm oatmeal topped with berries, nuts, and seeds, plus a side of protein like an egg to help balance blood sugar.
• Mid-morning: Sip a cup of bone broth or red raspberry leaf tea for warmth and minerals.
• Lunch: A warm vegetable and protein based soup with a slice of whole grain bread for steady energy.
• Afternoon snack: Herbal tea with a handful of nuts or seeds to add healthy fats and gentle warmth.
• Dinner: A hearty stew made with chicken or beef, root vegetables, and leafy greens, served over quinoa or brown rice.
• Evening: Finish your day with chamomile tea or warm water with lemon to relax before bed.

This sample day is just a starting point. Listen to your body, adjust portions or timing as needed, and choose foods you genuinely enjoy. The goal is to feel nourished and supported, not restricted, while your body does the quiet work of the implantation window.

Foods and beverages to avoid after embryo transfer

Knowing what to avoid after an embryo transfer can help you feel more confident and grounded during the two week wait. While there’s no long list of forbidden foods, there are a few sensible precautions that support both hormone balance and early pregnancy safety. Always check with your own clinic, since recommendations can vary slightly.

• Alcohol: Avoid completely since no safe level has been established for early pregnancy.
• Excess caffeine: Keep intake under 200 mg per day (about one cup of coffee) to stay within ACOG guidelines. Energy drinks should also be avoided.
• High mercury fish: Fish like swordfish, king mackerel, tilefish, and shark can expose you to mercury, which isn’t safe in early pregnancy.
• Raw or undercooked meat, fish, or eggs: These carry a higher risk of foodborne illness, which is especially important to avoid during the TWW.
• Unpasteurized dairy and soft cheeses: Products like unpasteurized brie or feta can contain harmful bacteria.
• Unwashed produce: Washing fruits and vegetables reduces the risk of contamination.
• Very cold or raw foods in excess: From a TCM perspective, too many cold foods may interfere with digestive and warming energy, though occasional cold foods are fine.
• High sugar or ultra processed foods in large amounts: These can cause blood sugar spikes, which may affect how you feel physically and emotionally during the TWW.

The goal isn’t restriction. It’s simply protecting your health while giving an implanting embryo the safest possible environment. Listening to your care team and your own body will always guide you best.

What to eat after frozen embryo transfer (FET) vs. fresh transfer

The good news is that what you eat after a frozen embryo transfer (FET) vs. a fresh transfer is almost exactly the same. There aren’t meaningful nutritional differences between the two because your body’s goal is identical in both situations: creating a calm, well nourished, well hydrated environment that supports implantation. Whether the embryo was transferred minutes after fertilization or thawed from cryopreservation, it doesn’t know the difference. What matters is how supported you feel.

Most clinics follow similar nutrition guidance for both types of transfers. Warm, easy to digest meals can support gentle digestion and relaxation, staying hydrated helps maintain healthy blood flow, and nutrient dense foods like whole grains, leafy greens, healthy fats, and quality protein provide the building blocks your hormones and endometrium need.

The only real distinction is how you might feel. After a fresh transfer, some patients are still recovering from ovarian stimulation or retrieval, so appetite and digestion may be a bit off. With a FET, you may have more energy to focus on nutrition since you’re not healing from a procedure. But the core guidance stays the same: choose warm, nourishing foods, prioritize hydration, and listen to what feels good in your body. Both types of transfers deserve the same care, gentleness, and attention during this hopeful window.

Taking care of your whole self during the two-week wait

The two week wait asks so much of you emotionally, mentally, and physically, and it’s completely normal if you feel stretched thin. This is a window filled with hope, fear, overthinking, and more symptom spotting than any human should reasonably endure. Taking care of your whole self during this time isn’t about doing everything perfectly. It’s about finding supportive habits that help you feel grounded without adding pressure. Your mental health matters just as much as what you eat or how warm you keep your socks.

Self care during the TWW can look like nourishing meals, warm drinks, gentle movement, acupuncture if you enjoy it, or simply trying anything that won’t hinder your chances and brings you a sense of comfort. If warming foods make you feel hopeful, that has value in itself. And if you don’t manage to follow every nutrition tip perfectly, that’s completely fine. Doing your best is enough. What you can control is how kindly you speak to yourself and how much space you give yourself to rest. Journaling, joining a support group, talking to a therapist, or taking a break from symptom spotting can help soften the mental load.

Most importantly, be gentle with yourself. The TWW is hard, even if you’ve been through it before. You deserve care, compassion, and comfort while you wait for answers that are out of your hands.

When to reach out to your healthcare team

Knowing when to reach out to your healthcare team is an important part of caring for yourself after an embryo transfer. Call your clinic right away if you experience severe abdominal pain, heavy bleeding, a fever, or intense bloating, since these can signal complications that need prompt attention. Your care team also wants to hear from you if anything feels “off,” even if you’re not sure it’s serious. They’d much rather you ask than sit at home worrying.

Remember that every patient’s situation is unique, and your clinic’s post transfer instructions should always come first. These nutrition and lifestyle ideas are general wellness suggestions, not medical treatment, and they might need to be adjusted if you have dietary restrictions, health conditions, or special protocols. If you’re unsure about a food, activity, supplement, or symptom, don’t hesitate to call. Your healthcare team is there to guide you, reassure you, and help you navigate this incredibly tender stretch of the fertility journey.