Here is what you must know about dates for labour

Written by Katherine Wolstencroft, Clinical Naturopath

Preparing for birth isn’t just about packing your hospital bag or writing a birth plan, it’s also about nourishing your body in ways that support hormonal balance, energy, emotional well-being, and optimal physiological readiness for labour.

One tradition that has gained attention in recent years is eating dates in late pregnancy. From midwife recommendations to wellness blogs, many women hear that dates can help prepare the cervix and support a smoother labour.

But what does the evidence actually say? And how do we enjoy dates in a way that supports blood glucose balance, energy, and postpartum recovery?

Let’s explore this with an evidence-informed, mother-centred lens.

What the Research Says About Dates & Labour

A number of small studies have suggested that consuming dates in the final few weeks of pregnancy may support birth outcomes. For example:

• Women who ate approximately. 6 dates per day for the final 4 weeks of pregnancy had:

  • Greater cervical dilation on admission

  • Shorter early labour phases

  • Higher rates of spontaneous labour

• A 2024 systematic review also found improvements in:

  • Latent and active labour duration

  • Rates of spontaneous vaginal birth

    
    

However, the research quality ranges from low to moderate, suggesting encouraging data but not strong enough to be considered a universal or guaranteed birth-prep strategy.

It's a tool, not a magic wand and should be integrated thoughtfully into a whole-foods, balanced pregnancy nutrition plan.

Supporting Blood-Sugar Balance When Eating Dates

Dates are naturally sweet and can offer valuable nutrients in late pregnancy — but they’re also rich in natural sugars, which can cause energy fluctuations if eaten alone. From a naturopathic perspective, the goal is to enjoy them in ways that keep blood sugar stable and energy consistent.

When including dates in your birth-prep plan, try these evidence-informed tips:

• Pair dates with protein, healthy fats, and fibre. Combine them with nut butter, seeds, coconut, or a small serve of yoghurt. This slows glucose absorption and provides steady energy rather than a quick sugar peak and crash. (see our recipe for Mothers Caramel Crunch Slice!)

• Enjoy them after balanced meals. Having dates alongside or after a main meal — instead of on an empty stomach — supports smoother digestion and a more stable blood-sugar response.

• Use mindful portions. Around three to six dates per day in the final few weeks of pregnancy is generally sufficient. More isn’t necessarily better, especially if you’re managing energy dips or sugar cravings.

  
  

At Mothers Clinic, we use this approach to support:

✨ steady energy

✨ hormonal balance

✨ healthy metabolism

✨ smoother postpartum recovery

So, Should You Eat Dates Before Birth?

For most women with normal glucose tolerance, dates can be a nourishing and enjoyable addition in late pregnancy — especially when paired well and eaten mindfully.

However, if you have gestational diabetes, insulin resistance, or blood sugar instability, please discuss date intake with your care team, as timing and portion size may need adjusting.

At Mothers Clinic, we encourage looking at birth preparation holistically, including nutrition, emotional support, nervous system care, movement, and rest all play a role in preparing the body and mind for labour.

Link to recipe: Mothers Caramel Crunch Slice

Perfect for:

• late-pregnancy birth prep

• early postpartum healing

• breastfeeding snacks

• freezer-friendly meal-prep

It’s a sweet treat — designed by a pregnancy & postpartum naturopath

Final Thoughts

Dates can be a beautiful, traditional, and delicious way to support your body in late pregnancy, when used intentionally and as part of a balanced whole-foods approach.

Remember: birth preparation is holistic and should be tailored to your needs. You deserve nourishment that honours your body, your experience, and your transition into motherhood.

If you'd like personalised guidance through pregnancy or postpartum nutrition, recovery, and emotional wellbeing, you can book with me below.

Katherine Wolstencroft

Clinical Naturopath, Mothers Clinic

Specialising in fertility, pregnancy & postpartum care

References

Al-Kuran, O., Al-Mehaisen, L., Bawadi, H., Beitawi, S., & Amarin, Z. (2011). The effect of late pregnancy consumption of date fruit on labour and delivery. Journal of Obstetrics and Gynaecology, 31(1), 29–31. https://doi.org/10.3109/01443615.2010.522267

Bagherzadeh Karimi, A., Elmi, A., Mirghafourvand, M., & Baghervand Navid, R. (2020). Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: a systematic review and meta-analysis. BMC Pregnancy and Childbirth, 20(1). https://doi.org/10.1186/s12884-020-02915-x

Zahra Salajegheh, Nasiri, M., Imanipour, M., Zamanifard, M., Sadeghi, O., Mohammad Ghasemi Dehcheshmeh, & Asadi, M. (2024). Is oral consumption of dates (Phoenix dactylifera L. fruit) in the peripartum period effective and safe integrative care to facilitate childbirth and improve perinatal outcomes: a comprehensive revised systematic review and dose-response meta-analysis. BMC Pregnancy and Childbirth, 24(1). https://doi.org/10.1186/s12884-023-06196-y

Nichols, L. (2024?). Does eating dates during pregnancy improve labour? Retrieved from https://lilynicholsrdn.com/dates-pregnancy-labor/ lilynicholsrdn.com+1

Nichols, L. (n.d.). CGM experiment part 2: What I learned about blood sugar responses to dates. Retrieved from https://lilynicholsrdn.com/cgm-experiment-part-2/