A healthy, balanced diet can benefit your IVF journey in many ways. From essential nutrients to foods to avoid to foods to energise so that you can cope with daily activities, here is how to nourish your body for better reproductive health, improved chances of success, and a better overall experience.
A well-balanced diet helps maintain steady energy levels, which is crucial because IVF can be physically taxing and emotionally draining.
Good nutrition contributes to hormonal balance and supports egg and sperm quality. Think of it as creating the most favourable internal environment possible for implantation and early pregnancy.
Fertility Promoting Diet
Chronic inflammation can negatively impact fertility. Avoid ultra-processed foods and meats, such as pastries that contain trans-fat, pizzas, sausages, bacon, and ham. Also, avoid high-calorie sweets and sugar-sweetened beverages.
While there is no single “fertility diet” that guarantees success, there are some things you should be aware of to enhance your fertility experience through nutrition. Here’s how:
- Swap at least one refined carbohydrate in every meal for a whole grain. For example, opt for multigrain bread or oats instead of white bread or refined cereal at breakfast. For lunch and dinner, consider brown rice or quinoa instead of oats. For those who find it difficult to make a complete switch, do it gradually. For example, add ¼ brown rice to ¾ white rice for a start, and increase this weekly. Small, gradual changes are more sustainable in the long run.
- At least two meals a week should contain plant proteins. For example, replace meat or chicken with tofu or a bean dish. This significantly reduces your saturated fat intake and increases your dietary fiber consumption.
- Use olive oil for cooking.
- After lunch and dinner, replace sweets with a piece of fruit. Eat at least two servings of fruit daily.
- Include vegetables for lunch and dinner. Even if you have a small amount, it still contributes to your folate, vitamins B6, C, A, E, and dietary fiber intake. Start with familiar vegetables and add one new vegetable (that you haven’t tried before) every week.
Remember, a food can only contribute to your Nutrition if you eat it. Be realistic when making dietary changes, and starting with small, gradual changes often leads to successful long-term adoption. And always consult your doctor about specific dietary recommendations for your situation.
Practical Tips if your appetite is not great
Appetite during IVF can vary quite a bit from person to person and even from one cycle to the next. If your appetite is low due to stress, bloating, or nausea, here are some practical tips:
- Eat smaller, more frequent meals to help maintain energy levels throughout the day.
- Prepare easy, nutritious meals ahead of time, just in case you become too tired to prepare. Consider preparing batch meals over the weekend.
- Stay well-hydrated with water as your primary beverage. Add slices of cucumber, lemon, or berries to your water for a refreshing twist. Chamomile or peppermint tea can also be soothing and hydrating.
- Around the retrieval and transfer times, have easily digestible foods that are less oily, such as braised, steamed, or stir-fried options.
Nutritious Snacks for Energy
Feeling lethargic and tired during IVF is quite common. Here are some energy-boosting snacks that can help you stay energised:
- Greek Yogurt with Honey and Nuts: Provides protein, healthy fats, and sweetness for a quick energy boost.
- Trail Mix: A mix of nuts, seeds, and dried fruit offers a good balance of protein, healthy fats, and natural sugars.
- Smoothie: Blend spinach, banana, almond milk, and a scoop of protein powder for a nutrient-packed drink.
- Hard-Boiled Eggs: A simple, protein-rich snack that’s easy to prepare in advance.
- Edamame: Steamed edamame is an excellent source of protein and fiber.
- Whole Grain Crackers with Cheese: Provides a good mix of carbs and protein for sustained energy.
Food to Moderate
- Caffeine: Consider limiting to one cup of coffee per day.
- Alcohol: Most clinics recommend avoiding alcohol during treatment cycles.
- Processed foods: These can cause inflammation and energy crashes.
- Added sugars: These may contribute to blood sugar spikes and fatigue.
Food Container Consideration
The type of food container you use matters during your fertility journey, especially with Singapore’s takeaway culture.
Eating hot or fatty foods from Styrofoam containers can expose you to a chemical called styrene, which may leach into food and potentially affect hormonal balance. These containers are also a source of microplastics which some research suggests may impact reproductive health.
To reduce risk, try the following:
- Limit the use of disposable containers with hot or greasy foods
- Choose safer alternatives such as glass or stainless steel containers
- Transfer takeaway food to proper containers when possible
While nutrition is just one factor in your fertility journey, making thoughtful choices about what and how you eat can help support your body through treatment and beyond.
Nutrition while on Your Fertility Journey
At IVF Singapore, we advise all our patients that nourishment goes beyond just food—it’s about creating a lifestyle that supports fertility, health, and overall well-being. Nutrition during IVF does not have to be perfect. It is about making mindful, balanced choices that help your body feel its best.
Every healthy decision you make—no matter how small—adds up. But we also know that life gets busy, and cravings happen, and that’s okay. Being kind to yourself is as important as the food on your plate. Our approach is rooted in sustainable habits that care for your body and mind throughout treatment and the next chapter of your journey.
