What to Eat During IVF Stims & Foods to Avoid

The best-studied eating pattern for women going through IVF stimulation is one that looks a lot like a traditional Mediterranean diet: plenty of vegetables, whole grains, legumes, fish, olive oil, and moderate fruit. A Greek study of non-obese women under 35 found that those who scored highest on a Mediterranean diet scale had roughly double the live-birth rate compared with those who scored lowest. No single “superfood” will guarantee a successful cycle, but the overall direction of the research is consistent: eat real food, get enough healthy fat, keep your blood sugar relatively stable, and stay well hydrated while your ovaries are working overtime.

Why the Mediterranean Pattern Keeps Showing Up

When fertility researchers look at overall dietary patterns rather than individual nutrients, the Mediterranean diet stands out. In a prospective study of 244 non-obese Greek women doing their first IVF cycle, those with the highest adherence to the Mediterranean diet had a clinical pregnancy rate of about 50%, compared with roughly 29% among those with the lowest adherence. The live-birth rate followed the same pattern: about 49% versus 27%.¹ A separate Dutch study of couples undergoing IVF found that when both partners ate a more Mediterranean-style diet, the odds of pregnancy rose by about 40%.²

One important caveat from the Greek study: the benefit was concentrated in women younger than 35. Among women 35 and older, the diet score did not significantly predict pregnancy or live birth.¹ That does not mean older women should ignore their diet. It likely reflects the reality that age-related egg quality declines eventually overshadow dietary effects. But for younger women especially, what you eat in the weeks and months before and during stimulation appears to matter quite a bit.

In practical terms, a Mediterranean-style approach during stims means building meals around vegetables, leafy greens, tomatoes, legumes like lentils and chickpeas, whole grains, nuts, olive oil, and moderate amounts of fish and poultry. Red meat stays occasional. Processed food stays rare. This is not a rigid prescription, and you do not need to suddenly become a Greek grandmother overnight. The pattern matters more than any single ingredient.

Omega-3 Fats Deserve Special Attention

Among the individual nutrients that have been studied in the context of IVF, omega-3 fatty acids have some of the most encouraging data. A meta-analysis pooling results from multiple studies found that women receiving fertility treatment who consumed higher omega-3 levels had roughly 74% higher odds of achieving clinical pregnancy. The same analysis found that omega-3 intake was linked to about double the odds of a successful fertilization rate.³ The research also noted that women eating more omega-3-rich foods tended to have higher estradiol levels and better embryo quality.

The best food sources of omega-3s are fatty fish like salmon, sardines, anchovies, and mackerel. Walnuts, flaxseeds, and chia seeds provide a plant-based form of omega-3 (ALA), though your body converts it to the more active forms (EPA and DHA) inefficiently. If you eat fish regularly, you are probably getting enough. If you do not, a fish oil or algae-based DHA supplement is worth discussing with your fertility clinic. Many clinics already recommend one.

Vitamin D and Folate

Vitamin D keeps appearing in IVF research, though the findings are not entirely straightforward. A study of women in IVF programs found that supplementing with vitamin D improved the number of top-quality embryos regardless of whether patients started with normal or low baseline levels. In women who began with low vitamin D, supplementation also increased progesterone levels and endometrial thickness, both of which matter for implantation.⁴

The relationship between vitamin D blood levels and pregnancy rates is trickier than it sounds. One study found that women with serum vitamin D below 20 ng/mL actually had a higher fertilization rate and higher clinical pregnancy rate than women with levels at or above 20, but they also had a higher miscarriage rate.⁵ This apparent contradiction likely reflects the complexity of vitamin D biology rather than a reason to avoid supplementation. The weight of evidence still favors making sure you are not deficient, and most reproductive endocrinologists check levels and recommend supplementation if you are low.

Folate is another nutrient with strong data. A study examining follicular fluid found that women with folic acid levels above a certain threshold had dramatically higher odds of pregnancy in their IVF cycle.⁶ You are almost certainly already taking a prenatal vitamin that includes folic acid or methylfolate, but it is worth making sure your diet also includes folate-rich foods: dark leafy greens, asparagus, broccoli, avocado, and legumes.

CoQ10 and Egg Quality

Coenzyme Q10 has gained popularity as a supplement for women concerned about egg quality, particularly those over 35 or with diminished ovarian reserve. The basic idea is that as eggs age, their mitochondria become less efficient at producing energy. CoQ10 plays a central role in mitochondrial energy production, and supplementing may help compensate for that age-related decline.⁷ Research has shown that CoQ10 stabilizes mitochondrial function, increases energy output in the cell, and boosts levels of growth factors that are important for oocyte development.⁸

CoQ10 is naturally found in organ meats, sardines, beef, peanuts, and spinach, but food sources alone are unlikely to deliver the doses used in fertility research. Most fertility clinics that recommend CoQ10 suggest supplementation starting at least two to three months before an IVF cycle, since egg maturation takes roughly that long. Talk to your doctor about dosing, as it varies by individual.

Staying Hydrated During Stimulation

Your body handles fluids differently during ovarian stimulation. Research has shown that after the trigger shot, the body’s thirst threshold drops, meaning you may not feel thirsty even when you need more water.⁹ This shift in fluid regulation is part of why your clinic probably tells you to drink more water and electrolytes during stims.

Most fertility clinics recommend drinking at least two to three liters of fluids per day during stimulation, with an emphasis on electrolyte-containing beverages. Coconut water, electrolyte tablets, and diluted sports drinks all work. Bone broth is another popular option that also provides protein and sodium. The goal is to support your expanding blood volume and help prevent ovarian hyperstimulation syndrome. You will know you are drinking enough if your urine stays pale yellow.

Alcohol During an IVF Cycle

The evidence here is pretty clear: skip the alcohol. A study following couples through IVF found that women and men who drank more than four drinks per week had roughly 48% higher odds of failed fertilization compared to those who drank less.¹⁰ A review of the literature on alcohol and IVF concluded that drinking before or during treatment was linked to lower pregnancy and fertilization rates, and recommended that couples undergoing IVF abstain entirely.¹¹

If you find it hard to give up your nightly glass of wine completely, keep in mind that the negative effects in the research were most pronounced at higher intake levels. But given everything you are investing in a cycle, most women find that abstaining for a few weeks feels like a reasonable trade-off.

Coffee and Caffeine

Caffeine gets far more anxiety than the data probably warrants. A large prospective study found no association between coffee, caffeine, or diet soda consumption and IVF outcomes.¹² A broader review of the evidence reached a similar conclusion, noting that there is little support for caffeine being harmful to ART outcomes at typical intake levels.¹³

That said, most fertility clinics still advise keeping caffeine moderate, usually under 200 milligrams per day, which is about one standard cup of brewed coffee. This is the same general-pregnancy guideline, and given that you are trying to become pregnant, it is a sensible precaution even if the IVF-specific data is reassuring. Just know that you do not need to white-knuckle your way through stims without any coffee at all if that feels miserable.

The Seafood and Mercury Question

Fish is one of the best sources of omega-3 fats and protein, both of which support IVF. But fish can also carry mercury and arsenic, which has led to understandable confusion about how much to eat. Research on women undergoing IVF found that higher seafood consumption was linked to higher concentrations of arsenic and mercury in follicular fluid, with certain types of shellfish and fish showing stronger associations than others.¹⁴

However, whether those higher mercury levels actually harm IVF outcomes is less clear. One study found that hair mercury concentrations were not associated with ovarian stimulation outcomes, fertilization rate, embryo quality, or live birth rate.¹⁵ A systematic review of mercury and reproductive outcomes concluded that the existing evidence is imprecise and often conflicting, and does not allow definitive conclusions about mercury harming IVF success.¹⁶

The practical takeaway is to eat fish, but choose lower-mercury options. Salmon, sardines, anchovies, trout, and shrimp are all good picks. Limit high-mercury fish like swordfish, king mackerel, shark, and bigeye tuna. You do not need to avoid seafood entirely; the omega-3 benefits likely outweigh the mercury risk as long as you are making reasonable choices.

Sugary Foods, Processed Snacks, and Artificial Sweeteners

There is a growing body of evidence that advanced glycation end products, compounds that form when food is cooked at high temperatures or that accumulate in highly processed foods, may affect egg quality. A systematic review found that these compounds in follicular fluid were associated with lower oocyte quality and number, lower fertilization rates, poorer embryo development, and lower pregnancy rates.¹⁷ Foods highest in these compounds include fried items, charred meat, processed snack foods, and anything heavily browned or caramelized. Steaming, poaching, and stewing produce fewer of these compounds than grilling, frying, and broiling.

Artificial sweeteners are also worth watching. A study of women undergoing IVF found that consuming three or more servings of regular soft drinks, or any amount of diet soft drinks, was associated with lower embryo quality on days two and three, along with mild negative effects on blastocyst formation and implantation. Artificially sweetened coffee was also negatively associated with embryo quality.¹⁸ This is just one study and not definitive, but it is a reasonable argument for reaching for water or unsweetened beverages during your cycle rather than diet soda.

Soy and Dairy Myths

Soy is one of the most common foods women worry about during IVF, largely because of the phytoestrogens it contains. The concern is that plant estrogens might interfere with hormonal stimulation. A study looking specifically at soy intake among women undergoing IVF found no relationship between soy consumption and estradiol levels, endometrial thickness, or the number of mature eggs retrieved.¹⁹ If you regularly eat tofu, edamame, or soy milk, the evidence does not suggest you need to stop during stims.

Dairy is another area where you will find conflicting advice online. A study looking at men’s dairy intake and IVF outcomes found that dairy foods, regardless of fat content, were not associated with fertilization, implantation, clinical pregnancy, or live-birth rates.²⁰ For women, the picture is slightly more nuanced. A large prospective study of nurses found that higher intake of low-fat dairy was linked to increased risk of ovulatory infertility, while full-fat dairy was associated with lower risk.²¹ That study was about ovulatory infertility in general, not IVF specifically, so applying its findings directly to stimulation is a stretch. Still, if you enjoy dairy, opting for full-fat yogurt or whole milk over skim during your cycle is a reasonable, low-risk choice that many fertility dietitians recommend.

The Anti-Inflammatory Diet Question

You may have seen advice about eating an “anti-inflammatory diet” during IVF. The concept makes intuitive sense: chronic inflammation is bad for reproductive health, so eating foods that reduce inflammation should help. But the direct evidence linking dietary inflammation scores to IVF outcomes is thin. One study that measured the dietary inflammatory index in women undergoing IVF found that while a more inflammatory diet was linked to higher levels of a blood inflammatory marker, neither the diet score nor the inflammatory markers were significantly related to IVF outcomes like pregnancy rates.²²

This does not mean anti-inflammatory eating is useless. It just means the benefit likely works through broader mechanisms that are captured in the Mediterranean diet data rather than through a simple “inflammation on, inflammation off” switch. Eating plenty of colorful vegetables, healthy fats, and whole foods checks the anti-inflammatory box anyway. You do not need a special anti-inflammatory protocol on top of an already sound diet.

Your Gut Bacteria During Stimulation

An emerging and genuinely interesting area of research involves the gut microbiome during ovarian stimulation. A study presented at a recent European fertility conference found that the massive estrogen spike during stimulation was associated with shifts in gut bacterial composition. Certain bacteria increased while others decreased in response to rising estrogen. The study also identified specific bacterial groups whose presence was negatively associated with live-birth rates.²³

This research is early-stage, and nobody should be making treatment decisions based on it yet. But it does reinforce the general wisdom of eating plenty of fiber, fermented foods, and a variety of plant-based foods during your cycle. A diverse, well-fed gut microbiome is better positioned to handle the hormonal upheaval of stimulation. Think yogurt with live cultures, kimchi, sauerkraut, lentils, and a wide rotation of vegetables. These are not magic fixes, but they align with what we know about supporting a healthy gut ecosystem under stress.

A Sample Day on Stims

Pulling all of this together into actual meals, a good day during stimulation might look something like this. Breakfast could be scrambled eggs with spinach and avocado on whole-grain toast, with a cup of coffee if you want one. A mid-morning snack might be a handful of walnuts and some berries. Lunch could feature a grain bowl with quinoa, roasted vegetables, chickpeas, olive oil, and a piece of salmon. An afternoon snack of full-fat Greek yogurt with a drizzle of honey. Dinner might be a stir-fry with chicken or tofu, plenty of colorful vegetables, and brown rice, cooked with olive oil rather than deep-fried. A cup of bone broth with dinner helps with hydration and sodium. Throughout the day, keep sipping water and electrolyte drinks.

The foods that come up repeatedly as worth avoiding or limiting are alcohol, diet soft drinks, highly processed snacks, deep-fried foods, and high-mercury fish. Beyond that, the evidence gives you more freedom than the internet anxiety suggests. Moderate soy is fine. Dairy is fine, and full-fat may be preferable. A single coffee is fine. The goal is not perfection. It is building meals from whole, nutrient-dense ingredients while keeping your fluids up and your stress about food down. The last thing you need during an already stressful process is to feel anxious about every bite.