How Eating Dates Can Support a Smoother Labor and Childbirth: A Guide for Expecting Mums
For centuries (8000 + years!), dates have been treasured for their nutritional and medicinal qualities. Among the many potential benefits, recent research highlights dates as a natural aid for expecting mothers, particularly in supporting a smoother labor and delivery. By eating 6 dates 4 weeks prior to your estimated due date (at roughly 32 weeks gestation), you will receive the wonders and benefits of dates for child birth and labour preparation. Here’s how dates can assist in childbirth and how to incorporate them into your diet safely.
Nutritional Powerhouse
Dates are rich in essential nutrients vital for both mother and baby. These include:
Natural sugars for quick energy, which can be helpful during the physically demanding stages of labor.
Fiber to support digestive health, helping to prevent constipation, which is common during pregnancy.
Tannins found in dates help to reduce excessive blood loss due to their anti-hemorrhagic properties.
Added benefits such as being antioxidant, anti-fungal, anti-bacterial and anti-proliferative properties.
Potassium, magnesium, and calcium, essential minerals that play a role in muscle function, blood pressure regulation, and overall strength—key for managing labor.
How Dates Support Labor and Delivery
Research suggests that dates may help to support labor progression. Here’s what some studies and traditional knowledge reveal:
Enhanced Cervical Dilation: Dates may help to soften the cervix, promoting dilation. A 2011 study published in the Journal of Obstetrics and Gynecology found that women who consumed dates in the weeks leading up to their due date were more likely to have a favorable cervical dilation and spontaneous labor onset.
Shorter Labor Duration: Another study showed that women who ate dates had a shorter first stage of labor (when the cervix dilates and contractions intensify) compared to those who did not. This can mean a more efficient labor process, often reducing the overall time in labor.
Reduced Need for Induction: The same research highlighted a reduced need for labor induction and augmentation for those who consumed dates regularly. Dates may help prepare the body naturally for the birthing process, potentially minimizing the need for medical interventions.
When and How to Incorporate Dates for Labor Preparation
To maximize their benefits, it’s generally recommended to begin consuming dates around 36 weeks into pregnancy. Aim for about 6 dates (roughly 75 grams) per day, as used in studies.
Here are some easy ways to incorporate dates into your daily routine:
Smoothies: Blend dates with bananas, berries, and a handful of spinach for a nutrient-packed smoothie.
Energy Balls: Combine dates with nuts, seeds, and a dash of cocoa powder to make delicious, energy-rich bites.
Oatmeal: Add chopped dates to your morning oats for a natural sweetness and fiber boost.
Stuffed Dates: Try stuffing dates with nut butter or soft cheese as a quick snack.
See below for some recommended date recipes and idea to meet your needs, and add an extra delicious and nutritious labour supporting snack into your day!
Cashew Date Shake Recipe
This recipe contains 6 dates to meet your quota and is a delicious, filling and nutrient dense.
Healthy 5-Ingredient Granola Bars
This is the perfect easy snack you can whip together when you are tired and don’t have much time or energy for cooking. 1 bar contains 1 date.
Dark Chocolate, Walnut and Date Bar
This Martha Stewart recipe is a must have in late pregnancy. Dark chocolate is good for the soul! Each bar contains 1/5 dates.
No Bake Vegan Date Brownies
These delicious chocolate brownies will be sure to curb your sweet tooth and also increase your date intake! Each bar will contain 1-1.5 dates.
One-pot chicken with dates and caramelised lemon
After a savoury high protein dish to get your date intake in?! This delicious recipe is a great way to add more dates into your diet. Each serve contains 1-2 dates.
Moroccan cauliflower salad
This recipe is great at adding in more vegetables into your diet with the added benefits of dates. Each serving contains about 1.5 dates.
Sticky Date and Sausage Traybake
Another great high protein and savoury date recipe. This is a meal that could feed the whole family! Each serving contains 1-2 dates.
Are Dates Safe for Everyone?
While dates are generally safe and beneficial for most pregnant women, always consult with your healthcare provider before adding any new food into your routine, especially in larger quantities. This is particularly important if you have gestational diabetes, as dates contain natural sugars that may impact blood sugar levels. If you also struggle with candida, yeast infections, infections, thrush or bacterial vaginosis it may be more suitable to avoid eating dates.
The Science-Backed Takeaway
Though research on dates and childbirth is still growing, current studies, along with traditional practices, support the idea that dates can be a simple and natural way to prepare for labor. With their unique blend of nutrients, dates offer an accessible, natural food option that might just ease your birthing experience.
As you move closer to meeting your little one, consider incorporating dates into your diet in the final weeks, and enjoy this sweet, health-promoting treat on the journey to childbirth.