Delicious Dates for Pregnancy and Postpartum
If you’ve ever wandered into a pregnancy forum or a doula’s kitchen in late pregnancy, you’ve probably seen it… a plate of dates sitting proudly on the bench like a quiet little labour hack.
But why? Why are pregnant people everywhere suddenly popping dates like they’re going out of fashion?
Let’s talk tradition, science, snacks, and why this humble sticky fruit has become a last-trimester celebrity.
Long before birth blogs and research papers, dates were being handed to pregnant and birthing women across the Middle East, North Africa and beyond. They appear in ancient stories, traditional postpartum rituals, and community practices where food is medicine and everything has purpose.
Traditionally, dates were valued because they were:
Grounding
Nourishing
High in energy for labour
Gentle on digestion
Comforting
Some people say they’re nature’s caramel. Modern studies have taken this ancient practice and asked:
Is there something real going on here? And interestingly… yes.
A handful of small but promising studies have explored date consumption from around 36–37 weeks until birth, usually about 6–7 dates per day.
Here’s what researchers have found:
More ‘favourable’ Bishop scores: That means the cervix looks more “ready” for labour.
Lower rates of induction and augmentation: Some groups who ate dates were more likely to go into spontaneous labour.
Potentially shorter labour: A few studies showed shorter labour duration overall in people who included dates daily.
Less need for labour-strengthening medication: Particularly in first-time parents in some trials.
It’s early research, yes. It’s not magic. But it’s interesting… and delicious. Dates won’t force labour to start.
What they may do is support the body in gently moving towards readiness. Think of them as one tiny piece in the whole gorgeous biomechanical–emotional–hormonal dance of late pregnancy.
Beyond the labour chat, dates are little powerhouses. Per 100 g (around four large dates), you get:
Plenty of energy (handy for labour snacks)
7–8% fibre, amazing for late-pregnancy bowels
Loads of potassium and magnesium for muscle function
B vitamins for energy metabolism
Small amounts of iron
A low–moderate glycaemic index, meaning many people find they don’t spike blood sugar the way refined sweets do
They’re basically a prenatal multivitamin in fruit drag.
If the idea of eating six dates a day feels like a punishment rather than a pleasure, here are some ways to make it fun, tasty, and actually doable.
Sweet snacks
Dates stuffed with nut butter
Dates + walnuts = a mood
Dip them in melted dark chocolate and pop in the fridge
Breakfast magic
Chop a couple into porridge
Blend into smoothies
Add to overnight oats or bircher
Energy balls (the doula classic)
Blend dates, nuts, seeds, cocoa, a pinch of cinnamon and salt.
Roll into balls. Store in the fridge or freezer.
Eat whenever pregnancy hunger strikes. (This is basically our unofficial doula lunch.)
Savoury goodness
Add dates to slow-cooked meals, tagines or roasted veggies
Stir through couscous or quinoa bowls
Labour & postpartum fuel
Add to your labour snack box
Keep next to your bed postpartum for easy, one-handed energy
Mix into yoghurt when everything feels a bit efforty
Want a printable guide? We made you one.
If you’d like a simple fridge-friendly handout about dates, labour readiness, snack ideas, amounts and how to start, we’ve created a free Delicious Dates for Pregnancy and Postpartum download in the Radiant Birth shop. It's free, it’s gorgeous. Dates aren’t a guarantee of anything in labour. But they are a beautiful meeting point between tradition, modern research and deep body-listening. If they feel good for you, if they sit well in your body, and if they add a little sweetness to your final weeks, they can be an easy ritual to weave in.
And if nothing else… they taste very, very good. Click the image below to get it in your inbox.
Medical disclaimer
This blog is for general information only and is not medical advice. While dates are safe for many pregnancies, individual needs vary. If you have gestational diabetes, dietary restrictions, medical conditions or concerns about food intake in pregnancy, please speak with your midwife, doctor or a qualified health professional before making changes to your diet or trying any strategies suggested here.
References and Further Reading
Food Standards Australia New Zealand. (n.d.). Australian Food Composition Database – Food Key F003496. Retrieved November 20, 2025, from https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F003496
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.
Kordi, M., Hosseini, S. A., & Asadi, N. (2014). Effect of date fruit consumption on cervical ripening in nulliparous women. Journal of Midwifery & Reproductive Health, 2(2), 85–92.
Miller, J., Pang, M., & Bramante, M. (2003). The glycaemic index of foods containing sugar: comparison of whole dates and other snack foods. Nutrition Journal, 2(1), 1–6.
Razali, N., Mohd Nahas, N., Abu Abid, S., & Shapie, M. A. (2017). Effects of date fruit consumption on labour and delivery outcomes. Journal of Obstetrics and Gynaecology Research, 43(1), 144–152.
Khafaga, A., et al. (2024). Impact of date fruit consumption during late pregnancy on labour outcomes: a systematic review and meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology.
United States Department of Agriculture (USDA). FoodData Central. Standard reference for nutrient composition of dates.
