As your due date approaches, you’re probably searching for ways to make labor easier and shorter. One natural method backed by research involves a surprisingly simple addition to your diet: eating dates shortens labor during pregnancy. Especially in the third trimester, this small but powerful fruit can help reduce labor time, lower the risk of needing a C-section, and even lessen the chance of postpartum bleeding.
This practice is far from new—it’s been used for centuries across Asia, Africa, and the Middle East to support a smoother birth experience. Today, science is catching up, confirming what many cultures have known for generations: eating dates can be a game-changer for expectant moms.
Dates
Dates, the sweet and chewy fruits from the date palm tree, are popular in regions like the Middle East, North Africa, and South Asia. They’re loaded with nutrients such as fiber, natural sugars, vitamins (B6, K), minerals (potassium, magnesium, iron), and antioxidants, making them a nutritious choice during pregnancy.
Medjool dates stand out as the most recommended variety for pregnant women due to their larger size, soft texture, and pleasant sweetness, which make them easy to consume regularly. Eating dates during pregnancy has been linked to better labor outcomes, as they help ripen the cervix and can potentially shorten labor, offering natural support for a smoother delivery.
Benefits of Eating Dates During Pregnancy
1. Reduces Labor Time
Eating dates during the last weeks of pregnancy may help shorten labor time by promoting natural cervical ripening. The nutrients in dates support the softening and dilation of the cervix, making it easier for the body to prepare for delivery. Research shows that women who eat dates regularly in the third trimester are more likely to experience spontaneous labor with fewer medical interventions, leading to a smoother birth process.
2. Supports Cervical Dilation
Dates contain natural compounds that may help mimic the effects of oxytocin, a hormone that stimulates uterine contractions during labor. This can encourage the cervix to dilate more efficiently, which may contribute to a smoother labor process.
3. Reduces the Need for Induction or Augmentation
By promoting natural labor onset and cervical readiness, dates may lower the likelihood of needing labor induction or augmentation, such as the use of Pitocin or other medical interventions.
4. Lowers Risk of Postpartum Hemorrhage
Dates are rich in potassium, which helps regulate muscle contractions and blood pressure. This can contribute to reduced bleeding after birth by ensuring that the uterus contracts effectively to expel the placenta and seal off blood vessels.
5. Provides Energy for Labor
With their natural sugars, dates offer a quick energy boost, which can be especially helpful during labor when energy demands are high. Unlike processed sugary snacks, dates also provide fiber, which helps stabilize blood sugar levels and sustain energy.
6. Nutritional Support for Both Mom and Baby
Dates supply important vitamins and minerals that support the health of both the mother and the developing baby. For example, the iron content in dates can help prevent anemia, while the magnesium aids in bone development for the baby.
Eating dates during pregnancy, particularly in the third trimester, can help shorten labor naturally. Incorporating about 6 dates per day from 36 weeks onwards is recommended to support the body’s preparation for childbirth. This simple addition to your daily diet may improve cervical ripening and reduce the need for medical interventions. However, if you have gestational diabetes, be sure to consult your doctor before adding dates to your routine.
Dates in Many Ways
Eating dates during pregnancy is not only beneficial for your health but can also help reduce labor time. While enjoying dates plain is a delicious option, there are many creative ways to incorporate them into your diet. Explore these tasty alternatives and enjoy the benefits of eating dates during pregnancy while nourishing your body and preparing for childbirth!
1. Smoothies
Smoothies are a fantastic way to pack in nutrient-dense calories, perfect for breakfast or snacks.
Start with a base of full-fat plain Greek yogurt, then add 2 dates and any other fruits you enjoy. Add a little water, and blend until smooth.
In the summer, you can freeze your smoothie to create nutritious homemade popsicles!
2. Energy Bites
Energy bites make a great snack during pregnancy! You can easily create your own version of a Lärabar by mixing dates and nuts in a food processor.
If you’re short on time, you can simply buy Lärabars. Each bar contains about 2 dates.
3. Bacon-wrapped Dates
To make a tasty snack, wrap a piece of bacon around each date and place them on a baking sheet. Bake in the oven for 20 to 25 minutes, or until the bacon is crispy. Let them cool for a bit before enjoying it!
Did you notice that in all three recipes, I combined dates with fat, fiber, and protein? This was intentional and helps keep your pancreas happy. Eating just a date on its own can cause a lot of sugar to enter your bloodstream quickly, making your pancreas work hard to release insulin.
If you prefer to eat plain dates, try to do so at the end of your meal. This way, the sugars from the dates will mix with the fats, fiber, and protein from your main dish. Instead of having all six dates at once—which can spike your blood sugar—spread them out throughout the day.
Always pair dates with healthy fats or proteins to slow down sugar absorption. Research shows that eating dates during pregnancy can help reduce labor time, decrease the need for labor induction, and increase the chances of spontaneous vaginal delivery. Additionally, consuming dates in the third trimester can boost maternal hemoglobin levels, benefiting both you and your baby.
Check out my labor support recipe book full of date fruit recipes so you never get bored or tired of eating them.
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