Preparing for IVF? Five Simple Food Swaps to Support Fertility

Becky Side
Jun 21
4 min read

I'm delighted to welcome fertility nutritionist Henri to the blog. Having met Henri myself, I can honestly say she's a lovely person as well as being highly knowledgeable in her field.

She specialises in supporting individuals and couples through their fertility journey with evidence-based nutritional advice. You can find out more about Henri and her services in the Recommended Practitioners section of my website.

by Henri Davy

If you're preparing for IVF, you've probably already discovered there's no shortage of advice online.

Cut this. Eat that. Buy seventeen supplements.

It's enough to make anyone feel overwhelmed.

The good news is that supporting egg quality doesn't require a perfect diet. In fact, some of the most effective changes are small, realistic tweaks that help provide your body with the nutrients it needs to support reproductive health and overall wellbeing.

Here are five simple food upgrades you can start this week.

1. Rethink Your Breakfast

Instead of: Toast or cereal

Try: Eggs or Greek yoghurt

Many women start the day with a breakfast that's low in protein. Yet protein provides the building blocks needed for hormone production and healthy cell growth.

Eggs provide high-quality protein and choline, a nutrient involved in healthy cell development.

Short on time? Full-fat Greek yoghurt is another excellent option, providing protein, calcium and iodine in a matter of seconds. Add some berries and nuts or seeds and you've got a breakfast that supports stable energy levels and provides key nutrients for reproductive health.

2. Switch to Extra Virgin Olive Oil

Instead of: Vegetable oils such as sunflower oil

Try: Extra virgin olive oil

Extra virgin olive oil is a cornerstone of the Mediterranean diet, which has been associated with improved fertility outcomes in several studies. It's rich in monounsaturated fats and polyphenols, compounds that help protect cells from oxidative stress.

Use it for salad dressings, drizzling over vegetables and everyday cooking. Despite what you may have heard, extra virgin olive oil is stable enough for most home cooking, including roasting and sautéing.

3. Try a More Balanced Afternoon Snack

Instead of: Biscuits or pastries

Try: Apple or pear slices with nut butter

When stress levels are high, many of us reach for quick energy in the form of sugary snacks.

Pairing fruit with protein and healthy fats helps create a steadier release of energy and provides nutrients such as vitamin E, magnesium and zinc, all of which have vital roles when trying to conceive.

Simple idea: Apple and almond butter, or pear and a handful of walnuts.

4. Put Oily Fish on the Menu

Instead of: Another chicken or vegetarian meal

Try: Salmon, trout, sardines or mackerel once or twice a week

Oily fish are one of the richest sources of omega-3 fats, which are incorporated into cell membranes throughout the body, including those involved in reproduction. They also provide vitamin D, selenium and high-quality protein, all important nutrients when preparing for pregnancy.

Many women consume very little oily fish, despite it being one of the richest dietary sources of omega-3.

Simple idea: Salmon with roasted vegetables and sweet potato.

If you don't eat fish, don't worry. There are other ways to increase your omega-3 intake, including algae-based supplements. The best option will depend on your diet, medical history and individual needs, which is something I can help you assess as part of personalised nutritional support.

5. Rethink Dessert

Instead of: Ice cream or a sugary pudding

Try: A two-minute chocolate tofu mousse

This simple mousse contains protein from tofu and antioxidant-rich dark chocolate, making it a more nourishing option than many shop-bought desserts. Dark chocolate is rich in flavonoids, plant compounds that may help protect cells from oxidative stress.

Dark Chocolate Mousse

Serves 4

Ingredients

300g silken tofu
100g dark chocolate (70–85% cocoa), melted
1 tsp vanilla extract
Optional: 1 tsp maple syrup or honey

Method

Melt the chocolate and allow it to cool slightly.
Add the tofu, melted chocolate, vanilla and maple syrup (if using) to a blender.
Blend until completely smooth.
Divide into four small bowls and chill for at least 30 minutes.
Top with berries before serving.

The result is a rich, creamy dessert that tastes far more indulgent than the ingredient list suggests.

A Final Thought

One of the biggest misconceptions about fertility nutrition is that you need to get everything right.

You don't.

The eggs collected during an IVF cycle have been developing for many months before treatment begins. That's why small, consistent habits can matter more than a short burst of perfection.

Rather than changing everything at once, pick one upgrade from this list and start there.

Small changes really do add up.