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 TWW. They’re soothing, easy on digestion, and tied to traditions that make things feel less clinical and 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.

Why warm foods after embryo transfer? The science and tradition

Warm foods are popular after an embryo transfer because they’re soothing, easy to digest, and can help you feel more settled during a stressful window. From a Western perspective, progesterone (which many IVF patients take after transfer) naturally raises body temperature and supports blood flow to the endometrium, the lining where implantation happens. Traditional Chinese Medicine (TCM) adds a complementary idea: warmth helps the body conserve energy and stay “nourished” during early pregnancy support.

Some TCM practitioners describe the second half of the cycle as a “warming” phase, emphasizing blood flow and uterine receptivity during implantation. While this differs from Western medicine, both highlight circulation and hormonal support.

There’s no clinical evidence that eating warm foods directly improves implantation. But external warmth has been linked with lower stress markers, and stress reduction is generally supportive for fertility care. A 2024 review in Cureus notes that warmth can have calming physiological effects. So think of warm foods as comfort with steady nourishment.

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

After an embryo transfer, the goal is simple: steady energy, stable blood sugar, and nutrient-dense meals that feel good in your body. There's no one food that guarantees implantation, but balanced meals can support hormone function, digestion, and overall well-being while you wait.

Aim for protein + fiber + slow-digesting carbs + healthy fats at most meals. That combo helps prevent blood sugar swings, which can affect how you feel physically and emotionally during the two week wait. A 2021 review in Advances in Nutrition also highlights that overall dietary quality (veggies, lean proteins, whole grains, healthy fats) is associated with better reproductive health markers, even though diet is only one piece of a much bigger puzzle.

Best warm foods and drinks 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.

1. Warm oatmeal with fresh fruit

Warm oatmeal is gentle on digestion and supports steady energy. Oats are rich in fiber and slow-digesting carbs, which can help keep blood sugar more stable during the two week wait. A 2016 study in Fertility and Sterility found that higher whole grain intake was associated with improved embryo development among some IVF patients (diet is still just one part of the picture).

Try topping oats with berries plus nuts or chia for healthy fats, and add protein on the side (like eggs or Greek yogurt) to make it more filling and balanced.

2. Warm soup and stews

Soups and stews are a go-to after embryo transfer because they’re warm, hydrating, and easy to digest. They also make it simple to add vegetables, protein, and fiber in one bowl: perfect for steady energy during the two week wait. A 2021 review in Advances in Nutrition notes that overall dietary patterns rich in vegetables and nutrient-dense foods are linked with better fertility markers.

Keep it simple: lentil soup, chicken and veggie stew, or a bean chili with spinach stirred in at the end.

3. Bone broth for fertility and implantation support

Bone broth is warm, easy to sip, and adds a little extra protein and minerals when your appetite's low. It’s not a proven implantation booster, but it can be a comforting way to stay hydrated and nourished during the TWW. A 2024 review in Cureus highlights the importance of protein and micronutrients for reproductive health.

If you use store-bought broth, look for a short ingredient list and lower sodium. If you make it at home, simmering bones long enough to create a gel-like texture usually means you’re getting more collagen and gelatin.

4. Herbal teas: Best tea for IVF implantation

Herbal tea can be a soothing way to stay hydrated during the TWW, especially if warm drinks help you feel calm. No tea has been proven to increase IVF success rates, but some contain antioxidants, which can be beneficial. A 2017 meta-analysis suggests keeping caffeine under 200 mg per day when trying to conceive.

In general, stick to gentle, commonly used options like chamomile or ginger, and check with your clinic before using fertility-focused herbs (including red raspberry leaf), since herbs can interact with medications or pregnancy guidelines.

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

Hydration supports circulation, digestion, and how your body processes medications after an embryo transfer. Warm water with lemon is a simple way to get fluids in early, especially if cold drinks don’t appeal right now. Even mild dehydration can affect mood and energy, according to a 2014 article in ACSM’s Health & Fitness Journal.

If your clinic hasn’t told you otherwise, aim for steady fluids throughout the day and choose what feels easiest: water, herbal tea, broth, or sparkling water all count.

6. Eggs and protein-rich warm dishes

Eggs and other warm, protein-rich meals provide the building blocks your body needs for hormone production and tissue repair after an embryo transfer. Protein also helps stabilize blood sugar, which supports steady progesterone levels during the implantation window. A 2021 review in Advances in Nutrition highlights that adequate protein intake plays an important role in overall reproductive health.

Eggs are especially versatile and rich in choline, B vitamins, and high-quality protein. You can also incorporate warm protein dishes like chicken soup, baked salmon, or stewed lentils, pairing them with cooked vegetables for a balanced, grounding meal during the two week wait.

7. Root vegetables and warming spices

Root vegetables are grounding, easy to digest, and naturally rich in slow-digesting carbohydrates and antioxidants. In TCM, they’re considered stabilizing because they grow underground, while Western nutrition focuses on their fiber and antioxidant content. A 2025 review published in MDPI notes that antioxidant-rich vegetables may help reduce oxidative stress, which plays a role in reproductive health.

Roasted sweet potatoes, carrots, beets, and parsnips are simple, cozy options. Pair them with warming spices like ginger, cinnamon, or turmeric to add flavor and digestive support during the two week wait.

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

Warm whole grains like quinoa, brown rice, and farro offer steady energy and fiber, supporting digestion and hormone health. A 2016 study in Fertility and Sterility found that higher whole grain intake was associated with improved embryo development in some IVF patients, although diet is only one part of a complex process.

Grain bowls are an easy way to build balanced meals during the TWW. Serve grains warm and top with vegetables, protein, and healthy fats for a comforting, nutrient-dense option that keeps blood sugar stable.

Foods that thicken uterine lining and support implantation

A healthy uterine lining depends on adequate blood flow, hormone support, and key nutrients. While no single food can guarantee a thicker lining, certain nutrients have been studied for their role in endometrial health. A 2025 clinical trial published in the Journal of Reproduction & Infertility found that L-arginine, an amino acid involved in vasodilation, improved uterine blood flow in some patients (though diet alone can’t resolve underlying medical issues). A 2021 review in CEOG also found that vitamin E supplementation improved endometrial thickness in some fertility patients, although results varied.

In practical terms, that means focusing on nutrient-dense foods: leafy greens for iron and folate, nuts and seeds for vitamin E, fatty fish and olive oil for healthy fats, and protein sources like legumes, chicken, and fish to support circulation and hormone production.

Lining health is multifaceted and influenced by hydration, hormones, stress levels, and underlying conditions. Food can be supportive, but it works best alongside medical care and individualized treatment.

How to keep your uterus warm: Beyond food

Food is one way to feel grounded during the TWW, but gentle lifestyle habits can also support relaxation and circulation. There's no clinical evidence that physically warming the uterus improves implantation. However, practices that reduce stress and promote comfort may support reproductive health and make thingse feel more manageable.

Here are some things to try:

• Wear warm socks or slippers: Warm feet support overall body comfort and align with TCM principles about maintaining warming energy.
• Use a heating pad safely: Place it on your lower back or hips on a low setting for 15-20 minutes. Avoid direct heat on the abdomen. The CDC advises avoiding hot tubs and saunas that significantly raise core body temperature.
• Take warm, not hot, baths or showers: Gentle warmth can relax muscles without overheating.
• Layer your clothing: Staying comfortably warm helps your body stay relaxed without sudden temperature changes.
• Sip warm drinks (and avoid cold/iced drinks): Herbal tea or warm water can provide comfort and hydration at the same time.
• Wear a thick belly band: A soft belly wrap like this one can provide gentle warmth around your midsection without direct heat.
• Choose warm, cooked meals: Soups, stews, and roasted vegetables are easier to digest and feel comforting.
• Try gentle movement: Light stretching or slow walks can increase circulation and naturally warm the body without overexertion.
• Create a cozy evening routine: Warm PJs, a soft robe, reading in bed with a cup of something warm can help you end the day feeling settled and supported.

The goal is comfort, not overheating. If you're unsure about heat exposure after your embryo transfer, check with your clinic.

After embryo transfer diet chart: Putting it all together

Putting it all together can make the two week wait feel a little more steady. This isn't about strict rules. It's about warm, balanced meals that support stable energy and overall well-being.

• Morning: Warm water with lemon.
• Breakfast: Oatmeal with berries, nuts, and a protein like eggs.
• Mid-morning: Bone broth or herbal tea.
• Lunch: A warm soup or stew with vegetables and protein.
• Snack: Nuts, seeds, or tea.
• Dinner: Protein, cooked vegetables, and a whole grain like quinoa or brown rice.
• Evening: Chamomile tea or another warm drink.

Use this as inspiration, not a prescription. Choose foods you enjoy, eat enough to feel satisfied, and focus on nourishment over perfection while your body does the quiet work of implantation.

Foods and drinks to avoid after embryo transfer

Knowing what to avoid after an embryo transfer can help you feel more confident and grounded during the TWW. While there’s no long list of forbidden foods, there are a few 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.

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 are no meaningful nutritional differences between fresh and frozen transfers. In both cases, the goal is a calm, well nourished, well hydrated environment that supports implantation.

Warmth, balance, and steady support

The days after an embryo transfer can feel like a delicate balance between hope and helplessness. While no food can guarantee implantation, choosing warm, nourishing meals can help you feel steady, supported, and cared for during this waiting period. Focus on balance, hydration, and comfort, not perfection. Your body knows what it’s doing, and your job right now is simply to support it with kindness while you wait.