10 Foods to Eat in the Two Week Wait
The ‘two week wait’ is the name given to the time between ovulation - or an embryo transfer - and your pregnancy test. It can definitely be a time of heightened anxiety while you wait for test day! Here are 10 foods you can focus on to support implantation and early pregnancy.
The ‘two week wait’ is the name given to that stretch of time between ovulation (i.e. the day when you release an egg, and might conceive) and the date that your next period is due (i.e. the day you would do a pregnancy test if your period doesn’t arrive).
If you’re going through IVF, the two week wait is the time between the day of your embryo transfer and your pregnancy test day. This is actually typically a little bit less than two weeks, roughly 10 or 11 days.
Although it’s just a two week wait (or even slightly shorter than that), mentally it can definitely feel like it’s about twenty weeks!
During the two week wait, if you conceive, amazing things are happening on the inside (although externally, you may have no symptoms at all!).
An egg will be fertilised by a sperm, and it will travel down the fallopian tube, cells dividing and turning into an embryo. Finally, the embryo will implant itself into the wall of the uterus.
If you’re going through IVF, the transferred embryo will implant itself into the wall of the uterus.
As this is such a crucial time in the conception process, it’s no wonder that there’s a LOT of interest in what to eat during the two week wait. In fact, it’s one of the things that I am asked about the most.
Before I launch into the list of foods though, I’m going to be upfront with you.
Although it’s fantastic to nurture yourself during what could be the very first days of your pregnancy… if you want to increase your chances of conception, definitely think about your nutrition WAY before you get to the two week wait, pretty please! Nutrition to optimise your chances of falling pregnant and having a healthy pregnancy should start at a minimum of three months before you even start trying to conceive.
But, if you’re past that and you are coming into the two week wait, here are 10 fabulous foods to eat.
Foods to eat in the two week wait
Oats - oats are such an easy-to-cook, versatile wholegrain. Wholegrains have been associated with increased endometrial thickness and higher implantation rates in IVF cycles.
Spinach - spinach is a key source of folate, which is essential for significantly reducing your risk of neural tube defects (a type of birth defect of the brain and spinal cord). Higher folate intake has also been associated with increased fertilisation rates in IVF cycles.
Kiwi fruit - delicious kiwi fruit is really high in vitamin C. Vitamin C supports the production of progesterone, which is the dominant reproductive hormone during the two week wait. Progesterone prepares the endometrium (lining of the uterus) to receive the embryo.
Strawberries - strawberries are a double whammy being high in both vitamin C and a source of folate, too! Strawberries are also a fantastic source of antioxidants including anthocyanin and other phenolic compounds. These can also help to lower inflammation and support conception and a healthy pregnancy.
Salmon - salmon is a fatty fish which is rich in omega 3 fats. Omega 3 from fatty fish has anti-inflammatory benefits. Higher intakes may improve rates of implantation and are associated with higher rates of pregnancy in IVF cycles, too.
Sunflower seeds - sunflower seeds are a good source of vitamin E. Research indicates that vitamin E may help to improve endometrial thickness and uterine blood flow. A thick endometrium supports embryo implantation (as opposed to a thin endometrium which can reduce the chances of implantation).
Beetroot - beetroot is high in nitrates, a compound which is converted to nitric oxide and may lower blood pressure and improve blood flow to the uterus. A study using a mixed beetroot, watermelon and ginger juice suggests that beetroot may increase rates of embryo implantation, so this is definitely one to include.
Bok choy - not a beetroot fan? Then why not try some bok choy in a stir fry, this is another fantastic source of dietary nitrates. You’ll also get the other benefits of consuming more leafy greens including some folate, vitamin C and vitamin E, which are all important during this time.
Chicken - chicken provides vitamin B12 and choline, which together with folate are crucial nutrients in the early weeks of pregnancy. Chicken also contains an amino acid called arginine, which is another nutrient that may potentially support uterine blood flow.
Black beans - black beans are a really excellent source of magnesium. Magnesium is needed for hundreds of reactions within the body but in particular magnesium helps our body to manage stress and supports the production of progesterone. This makes it a priority nutrient during the two week wait.
One more tip for eating during the two week wait
Please don’t forget to also factor in some FUN foods - food that makes you truly happy, that you love to eat.
The two week wait can be a really stressful time, especially if you have been trying to conceive for some time and/or you’re going through assisted reproduction like IVF. Although it is always a great thing to focus on your nutrition, health includes more than what you put on your plate and we want to take into account your emotional health as well.
Just make sure to avoid all alcohol during the two week wait, and please prepare your food safely (i.e. mind your food hygiene as you could shortly be pregnant!).
If you would like more in-depth support when it comes to eating during the two week wait, you need my Optimising Implantation Nutrition e-Guide! This comprehensive digital guide contains the nutrition strategies I use with my 1:1 clients to support implantation, whether they’re conceiving naturally or going through an embryo transfer in IVF. The guide comes with either an Omnivore or a Plant Based 7 day meal plan with recipes, so you’ll have plenty of practical help to guide you through. Shop the Optimising Implantation Nutrition Guide here.