What is implantation?

First things first: before filling your plate, let’s discuss an important question. What exactly is implantation?

After conception, your fertilized egg will seek a secure landing pad on your uterine lining. This action tells your body, “ Hey, we’re pregnant!” and releases a cascade of hormones, including human chorionic gonadotropin, which stops your period and triggers positive results on pregnancy tests. Embryo implantation also lets the embryo begin to absorb vital nutrients from your body and grow.

But when does implantation occur? For a picture of this timeline, here’s a breakdown of the first days of pregnancy:

• Fertilization (0 to 1 day) – Every month, your body releases a mature egg into one of your fallopian tubes. Once there, the egg has a 24-hour fertilization window. If a sperm fertilizes the egg during that timeframe, then voila! You have a fertilized egg-turned-zygote.
• Cell division (1 to 7 days) – Over the next week, your little zygote gets busy. This cell rapidly divides into a multi-cell blastocyst. Simultaneously, the blastocysts travels down the fallopian tube toward the uterus.
• Implantation (8 to 9 days) – It’s the moment the uterus has been waiting for. Hopefully, the blastocyst will burrow into the uterine lining (also called the endometrium). If it successfully implants, then congrats! You’re cruising down first trimester lane. If not, the embryo will leave with your next period.

You might think implantation is a sure thing after fertilization, but in fact, about 60% of fertilized embryos don’t make it to this stage. To increase your body’s chances, a healthy diet is one of the best places to start.

What is an implantation-friendly diet?

An implantation-friendly diet is a diet that encourages your fertilized egg to attach to the lining of your uterus and make a home there for the next 9 months.

Every month, the hormone progesterone thickens your uterine lining to prepare for any fertilized eggs. However, anything from stress to poor nutrition can affect this hormonal process, lowering the chances of implantation. This is where a pro-implantation diet can lend a helping hand—or rather, a friendly fork.

Whether you’re a vegan or an omnivore, every implantation-friendly diet will support these healthy initiatives:

• Fulfilling caloric needs
• Balancing macronutrients (carbs, healthy fats, & proteins)
• Replenishing micronutrients (vitamins & minerals)
• Supporting female hormones
• Emphasizing natural, unprocessed foods

Ready to dig in? Let’s discuss some foods that can encourage implantation.

Foods to Help Implantation

Overall, a balanced plate with whole foods will help your embryo stick the landing. However, there are a few key nutrients and foods that really turn your womb into a happy home.

From boosting progesterone to lowering inflammation, these foods and nutrients are your top tasty aides for implantation.

#1 Citrus Fruits

For a thick and fertile uterine lining, you need a diet that supports progesterone levels. Fortunately, citrus fruits that are rich in vitamin C can help boost progesterone (and more).

Medical professionals have long recommended vitamin C to women in IVF treatment, or in vitro fertilization. Research shows that vitamin C significantly raises progesterone, with daily supplementation elevating levels by 77%.

Most women can reap their daily needs and improve their implantation likelihood from a diet that features citrus fruits such as:

• Oranges
• Grapefruits
• Strawberries
• Lemons
• Kiwi

#2 Legumes

Looking for another way to boost your progesterone levels? Look no further than legumes. Legumes—such as chickpeas, lentils, and beans—are packed with zinc , an often overlooked fertility mineral that can help pump up your progesterone levels. This mineral can also reduce early miscarriage rates. However, more than 1 out of 10 Americans are at risk for zinc deficiency.

To ensure you’re getting enough zinc, try adding more legumes to your diet with options like:

• Lentil soup
• Black bean burgers
• Roasted chickpea salad
• Falafel

#3 Leafy Greens

Your mom was right—eat your greens! Fibrous and chock-full of nutrients, leafy greens are one of the best foods anyone can eat. Women hoping to conceive can also benefit from their calcium, vitamin C, iron, and folate (aka folic acid). Research suggests that folate, or folic acid, especially aids fertility, showing higher consumption correlating with higher rates of implantation, clinical pregnancy, and live birth rates. Most prenatal vitamins include folate in them for this very reason – and the benefits of prenatal vitamins speak for themselves.

From salads to smoothies, you can get that green on your plate (or in your glass) with folate-rich varieties like:

• Spinach
• Romaine lettuce
• Mustard greens
• Turnip greens
• Swiss chard

#4 Salmon

Salmon is often touted as a heart-healthy meat alternative due to its high levels of omega-3 fatty acids . While omega-3s are generally known for their incredible anti-inflammatory and cardiovascular health benefits, their properties can also help your body prepare for implantation.

In fact, one study found that women between 30 to 44 years old who took omega-3 fatty acid supplements were nearly twice as likely to get pregnant on their own.

Luckily, omega-3-packed-salmon is more delicious than a supplement and can be prepared in a variety of ways. To double down on your implantation support, consider baking your salmon with vitamin C-rich lemon slices.

Not a fan of salmon? You can also load up on your omega-3s with other fatty fish or snacks:

• Mackerel
• Sardines
• Seaweed
• Flaxseeds
• Chia seeds

#5 Berries

That’s right—as a berry, strawberries are hitting this list twice. That’s because this sweet snack not only boasts high levels of vitamin C , but also significant amounts of antioxidants.  Strawberries, raspberries, and blueberries are packed with antioxidants, making them excellent for supporting implantation. These antioxidants help combat free radicals, and unstable atoms that can lower fertility and age the body. Free radicals can result from factors like smoking and poor nutrition, but antioxidants can prevent and even reverse their damage.

The American Pregnancy Association notes that antioxidant-rich foods can boost egg health and progesterone levels, with studies showing improved implantation rates.

To ensure you’re supporting your conception efforts with these powerful nutrients, consider snacking on fresh berries, adding berries to cereal or yogurt, or blending berries into a nutritious smoothie.

#6 Beets

Don’t forget the humble yet mighty beet. Medical professionals especially recommend this violet vegetable to IVF patients for its implantation-boosting powers.

Beets are naturally high in nitric oxide . This gaseous molecule dilates blood vessels, increasing the flow of nutrient-rich blood towards your uterus. The result? A thicker, more fertile healthy uterine lining for implantation. One IVF study even found that women who consumed a beetroot juice mixture daily had significantly higher implantation and clinical pregnancy rates.

Need more reasons to go purple? Beets and their greens also provide incredible health benefits, with pregnancy-friendly nutrients like:

• Folate
• Vitamin A
• Vitamin C
• Iron
• Calcium

#7 Seeds and Nuts

What do sunflower seeds, almonds, and peanuts all have in common? It’s not that they provide a salty snack to munch on during baseball games or days at the beach. Rather, it’s their impressive levels of vitamin E . And vitamin E isn’t just for glowing skin—this vitamin plays an important role in boosting progesterone levels and preparing your uterus for implantation.

An antioxidant and fat-soluble nutrient, vitamin E both increases progesterone and blood flow to the corpus luteum (a hormonal sac in the ovaries that regulates fertility). One study showed that supplementing with this nutrient increased progesterone in 67% of patients.

For optimal absorption, consider adding these vitamin E-xcellent foods to your pregnancy plate:

• Sunflower seeds
• Almonds
• Almond milk
• Dry-roasted peanuts
• Natural peanut butter
• Pine nuts

Recipe & Meal Ideas

Embarking on the journey of enhancing your fertility and supporting implantation is not only about what you eat but also how you savor every bite. In this section, we bring you a few delectable recipes and meal ideas meticulously crafted to harness the power of implantation-supporting foods.

Nourishing Lentil and Chickpea Curry

Ingredients:

• Lentils
• Chickpeas
• Fresh Spinach
• Ripe Tomatoes
• Aromatic Curry Spices

Instructions:

1. Begin by cooking lentils and chickpeas to perfection, ensuring they are tender and flavorful.
2. Incorporate fresh spinach and ripe tomatoes into the mix, infusing the curry with vibrant colors and essential nutrients.
3. Season the dish with a blend of aromatic curry spices, adjusting the flavors to your liking.

This flavorful curry not only satisfies your palate but also supports implantation by providing essential nutrients like zinc, essential for progesterone levels, and folate, known to enhance fertility. Enjoy this hearty and fertility-boosting lentil and chickpea curry as a delicious addition to your implantation-friendly diet.

Omega-3 Enriched Lemon-Dill Salmon

Ingredients:

• Fresh Salmon Fillet
• Slices of Zesty Lemon
• Fragrant Fresh Dill

Instructions:

1. Start with a fresh salmon fillet, a canvas ready to be adorned with flavors.
2. Place slices of zesty lemon atop the salmon, infusing it with a burst of citrus freshness.
3. Generously sprinkle fragrant fresh dill over the fillet, allowing its aromatic essence to infuse the fish.
4. Bake the salmon to perfection, ensuring it’s flaky and succulent.

This delectable dish not only tantalizes your taste buds but also supports implantation. Omega-3 fatty acids, abundant in salmon, are known to aid in preparing the body for successful implantation. Enjoy this omega-3 enriched lemon-dill salmon as a flavorful addition to your implantation-friendly diet.

Lifestyle Tips

In your journey towards successful implantation, it’s not only about the foods you eat but also the way you nurture your body and mind. In this section, we offer practical lifestyle tips that encompass stress reduction techniques, low-impact exercises, and essential sleep hygiene practices.

Now, let’s delve into these valuable lifestyle tips:

Stress Reduction: Cultivate Serenity

Incorporate serenity into your daily life to reduce stress levels, creating a more conducive environment for successful implantation. High levels of stress can lead to hormonal changes that negatively impact fertility. Consider the following stress-reduction techniques:

• Mindfulness Meditation: Dedicate a few minutes each day to mindfulness meditation. Focus on your breath and let go of worries and stressors.
• Yoga Sessions: Engage in yoga sessions that not only enhance physical flexibility but also provide mental relaxation and stress relief.
• Deep Breathing Exercises: Practice deep breathing exercises to calm your nervous system and reduce anxiety.

Exercise: Embrace Low-Impact Activities

Embracing low-impact exercises not only helps maintain a healthy weight but also improves circulation, which can support implantation. Here are some low-impact exercise recommendations:

• Leisurely Walks: Take leisurely walks in your favorite natural settings to clear your mind and promote physical well-being.
• Swimming: Engage in swimming sessions, a gentle yet effective way to stay active and relieve stress.
• Prenatal Yoga: Consider practicing prenatal yoga, which not only promotes flexibility but also provides relaxation and emotional balance.

Sleep Hygiene: Prioritize Restful Nights

Prioritizing restful nights by adopting good sleep hygiene practices is essential for both your general well-being and implantation. Follow these sleep hygiene recommendations:

• 7-9 Hours of Sleep: Aim for 7-9 hours of quality sleep each night to promote physical and emotional health.
• Bedtime Rituals: Establish calming bedtime rituals such as reading a book, taking a warm bath, or practicing relaxation techniques.
• Screen-Free Sleep Environment: Avoid electronic screens before bedtime to ensure a peaceful and uninterrupted night’s sleep.

Foods to Avoid During Implantation

With the “Nice” food list comes the “Naughty” food list. Or, more accurately, the “Limit” food list.

While enjoying treats in moderation is fine, consider limiting these foods that can negatively impact fertility:

• Processed Meats: High in saturated fat, nitrates, and sodium, processed meats like bacon, hot dogs, and sausage are linked to lower fertility, including reduced sperm counts and higher ovulation disorder rates. Opt for vegetable proteins or lean poultry instead.
• High-Glycemic Foods: Sugary foods, white flour, and refined grains cause blood sugar spikes, which can lower fertility, particularly in women. Replace these with whole grains and reduce added sugars to improve fertility outcomes.
• Alcohol: Alcohol can hinder conception. For women, high alcohol intake is associated with lower conception rates. For men, consuming more than 15 drinks per week is linked to reduced testosterone, sperm counts, and testicle size.

To learn more about  things to avoid during pregnancy check out our blog posts answering questions like, “ can you have hot dogs while pregnant,” “ can you have caffeine while pregnant,” and “ can you have blue cheese while pregnant?”

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