What I’d Buy to Support Egg Retrieval

Preparing for an egg retrieval can feel like there’s a lot to think about, especially during ovarian stimulation. While no food can guarantee egg quality or a successful retrieval, focusing on protein, antioxidants, omega-3s, fibre and hydration can help you meet your nutritional needs during this stage.

Here’s what I’d be adding to my shopping basket during stims.

🫐 Blueberries

Berries are a great staple when trying to conceive and during stimulation. Blueberries are rich in polyphenols, including anthocyanins, as well as vitamin C and other antioxidants. Add them to breakfast bowls, smoothies or simply enjoy them as a snack.

🍇 Figs

Figs are still in season (just about) and are a delicious source of fibre and plant compounds, including anthocyanins. If you're experiencing constipation during treatment, fibre-rich fruits can be a helpful addition to your diet. Enjoy them with the skin on alongside yoghurt, nuts or a snack plate.

🫐 Berry, nut & seed topper (from M&S)

Why choose one fertility-friendly food when you can combine several? A berry, nut and seed mix provides a variety of antioxidants, healthy fats, fibre and other nutrients in one easy topping. Sprinkle over yoghurt, porridge or smoothie bowls.

🥦 Organic Tenderstem broccoli

Tenderstem broccoli is a great source of folate, fibre and vitamin C. Folate is particularly important for cell division and reproductive health, making leafy green vegetables a useful part of your diet during IVF treatment.

🌿 Flat-leaf parsley

Don't overlook your herbs! Parsley is particularly rich in vitamin C and can be an easy way to add more antioxidants to your meals. Add a generous handful to salads, pasta, soups, grain bowls or dips.

🍉 Watermelon

Watermelon is a refreshing source of hydration and contains lycopene, a powerful antioxidant. Lycopene has been studied particularly in relation to male reproductive health, including sperm quality, so it's a great one for your partner to enjoy in the lead-up to providing a sample too.

🍗 Organic chicken

Protein requirements can be higher during periods of rapid follicular development, so making protein a focus throughout stimulation can help you meet your nutritional needs.

Chicken is an easy, versatile option, and darker cuts such as thighs also provide iron. I love roasting a batch of chicken thighs at the start of the week so they're ready to add to omelettes, pasta, salads, soups and grain bowls.

🐟 Wild mackerel

Don't forget your omega-3s during stimulation. Oily fish such as mackerel provide EPA and DHA, making them a great alternative to salmon. Aim for a variety of oily fish as part of a balanced diet, while following pregnancy/IVF guidance around fish choices and portions.

🥛 Whole milk kefir

If you tolerate dairy, kefir can be an easy way to add protein and fermented foods to your diet. Add it to smoothies, overnight oats or chia puddings for an easy snack or breakfast.

🥣 0% Greek yoghurt

Greek yoghurt is another simple way to increase your protein intake. Look for a high-protein option like 0% fat (do check the ingredients to make sure it's 100% milk) and use it as a base for breakfast bowls, snacks or smoothies.

🥚 Protein pots

When you're busy with appointments and treatment, convenience matters. Protein pots can be an easy grab-and-go option for keeping protein intake up throughout the day. M&S has some handy options if you're looking for something quick like this one.

🥛 Unsweetened soya milk

If you're dairy-free, unsweetened soya milk is one of the more protein-rich plant milk options. Choose a fortified version where possible and check the label, as protein content varies between brands.

💧 Water kefir

Hydration is incredibly important during stimulation, but drinking plain water all day can get boring! Water kefir can be a refreshing alternative with gut microbiome benefits, although it shouldn't replace the majority of your fluid intake.

🥥 Coconut water

Coconut water provides fluid and naturally occurring electrolytes, making it another option to add some variety to your hydration routine. Ideally, go for a raw option.

🍲 Bone broth

Bone broth can be a comforting, hydrating option during stimulation. Use it as the base for soups, stews and ramen, or cook grains such as rice and quinoa in it for extra flavour. I also like the fact that its warming - there’s something incredibly nourishing about bone broths!

🧂 Salt & OHSS

If you're at increased risk of ovarian hyperstimulation syndrome (OHSS), your clinic may give you specific advice around hydration, electrolytes and salt intake. Do follow your clinic's guidance. Whilst salt isn't a treatment for OHSS, maintaining appropriate fluid and electrolyte intake can be important during stimulation, particularly if your clinic has advised you to increase electrolytes.

🥒 Pickles

Pickles (or other salty foods like olives) are another convenient source of sodium and can be an easy addition to meals or snack plates. If you're following specific fluid or electrolyte advice from your fertility clinic, they can be incorporated accordingly.

Don't forget the basics

During stimulation, you don't need to overcomplicate things - continue the fertility-friendly Med style diet - think protein at regular meals, plenty of colourful fruit and vegetables, healthy fats, fibre and adequate hydration.

And remember that nutrition is just one part of the picture. Egg quality and retrieval outcomes are influenced by many factors that are outside of your control, so try not to put pressure on yourself to eat perfectly all of the time. Aim for 80:20 here because the goal isn't to be perfect all of the time; it's to adequately nourish your body while it's doing a lot of work.