How to Improve Implantation: Top 5 Fertility Boosting Foods

A vibrant and nutritious plate featuring a balanced meal with fresh fruits, vegetables, proteins, and carbohydrates to support implantation.

When you're trying to conceive, it's easy to focus on ovulation and fertilisation, but one often overlooked stage is implantation. Whether you're TTC naturally or going through IVF, understanding how to improve implantation can make a big difference in your chances of a successful pregnancy.

Nutrition plays a crucial role in preparing your body for this vital stage. In this blog, we’ll explore the top five foods that can support implantation and increase your chances of a positive pregnancy test.

What is Implantation?

Implantation occurs when a fertilised egg (blastocyst) attaches to the lining of the uterus. If successful, this process triggers the release of pregnancy hormones and results in a positive test.

When does Implantation Happen?

In a natural cycle, implantation usually takes place between 6 and 12 days after ovulation. During IVF or frozen embryo transfer (FET), implantation can happen 1 to 5 days post-transfer. This begins the infamous two-week wait, a time filled with hope and anticipation.

Can Nutrition Help Improve Implantation?

Yes! While implantation is a natural process, your diet can significantly influence implantation success by supporting:

• Egg quality and hormonal balance

• Healthy blood flow to the uterus

• Thickening of the endometrial lining

• A nutrient-rich environment for the embryo

  
  

  For a more personalised approach to improving your fertility through nutrition, learn how working with a fertility dietitian can support your journey to conception.

  
  

Let’s dive into the best foods to eat during the implantation window.

Top 5 Foods to Improve Implantation

1. Omega-3 Fatty Acids (Salmon, Sardines, Mackerel)

Omega-3 fatty acids are essential for fertility, particularly embryo development. They help reduce inflammation in the body, which is beneficial for implantation. The best dietary sources of omega-3s with DHA and EPA include oily fish like salmon, mackerel, sardines, and trout. Aim to eat two portions of these fish per week.

2. Wholegrains (Brown Rice, Quinoa, Oats)

Wholegrains are rich in folate, a B vitamin that helps produce new cells, which is especially important as the embryo embeds into the uterine lining. They also provide beta-carotene (a form of vitamin A), selenium, zinc, and magnesium nutrients that support a healthy pregnancy and help protect against miscarriage. Wholegrains such as brown rice, oats, and wholegrain bread made from wholemeal flour are also high in fibre, helping regulate blood sugar levels, which is beneficial during implantation.

3. Fruits High in Vitamin C (Berries, Kiwis, Citrus Fruits)

Fruits are an excellent source of naturally occurring antioxidants like vitamin C. Vitamin C has been shown to improve egg quality, regulate progesterone, support the development of the uterine lining, and aid successful implantation. Citrus fruits like oranges, grapefruit, and limes, as well as all berries and kiwifruit, are great sources. Aim for two to three portions per day during the implantation window.

4. Green Leafy Vegetables (Spinach, Kale, Broccoli)

Green leafy vegetables are high in folate, which protects the embryo from genetic defects and supports the development of the placenta. All women trying to conceive should take a folic acid supplement, but getting folate from food sources is also essential. Eat plenty of dark leafy greens like spinach, kale, rocket, broccoli, and brussels sprouts. Folate is also found in chickpeas, oranges, beans, nuts, and sunflower seeds.

5. Iron-Rich Plant Foods (Lentils, Beans, Fortified Cereals)

Iron helps create a healthy uterine lining and supports oxygen flow to developing cells. While heme iron (from meat) is easier to absorb, plant-based sources are still very effective, especially when combined with vitamin C.

What to avoid during implantation

Just as certain foods help implantation, others can hinder it. Try to avoid:

• Excess sugar and ultra-processed foods

• Trans fats and high-saturated-fat foods

• Alcohol and caffeine in high amounts

• Smoking and recreational drugs

  
  

Basically, if you wouldn’t eat or drink it in early pregnancy, best to skip it now.

Final Thoughts on How to Improve Implantation

Improving implantation isn’t just about luck, your daily food choices can actively support a healthy uterine environment and early pregnancy success.

Focus on a balanced, anti-inflammatory diet rich in wholegrains, vegetables, fruits, healthy fats, and iron-rich foods. These small changes may make a big difference.

Ready to take the next step in your fertility journey? Join my email list and receive your FREE Eat to Thrive, The 7-Day Fertility Food Plan, packed with expert tips, a shopping list, and meal ideas to support your TTC journey.