Why Dates Are a Pregnancy Superfood: The Science Behind A Smoother Labour

Dates Are Nature’s Powerhouse for Pregnant Women

When it comes to preparing for labour, many pregnant women are looking for natural ways to support their bodies in the final weeks, whether through movement or nutrition. One simply sweet option is the whispered-about dates. So why do so many pregnant women eat a handful of dates every day and find ways to sneak them into every meal, and why are dates recommended during pregnancy? It’s not only a long-lived tradition; there is science behind eating dates for a smoother labour, too. 

The Nutritional Benefits of Dates in Pregnancy

Let’s start with the obvious fact that dates are more than just a sweet snack and are packed with vital nutrients that support the expectant mother, including:

• Fibre – aids digestion and helps prevent constipation, a common pregnancy issue (and one that can feel quite scary postpartum, no matter the method of delivery)
• Magnesium – supports muscle and nerve function
• Potassium – helps maintain healthy blood pressure

The Labour-Supporting Benefits of Dates In Pregnancy 

Research suggests that eating three to four Medjool dates or about six Deglet Noor dates regularly over the last weeks of pregnancy might make labor slightly smoother. Eating dates trigger oxytocin in the body. Oxytocin— the "love hormone"— is responsible for uterine contractions and helps the baby move down into the birth canal.

Oxytocin and prostaglandins often increase together as labour begins. The rising levels of prostaglandins help the cervix prepare for labour, which in turn makes the uterus more sensitive to oxytocin, leading to stronger contractions. Prostaglandins are connected to the softening/ripening of the cervix– that’s when the cervix thins out and opens (dilates) enough for the baby to be born.

When Should You Start Eating Dates During Pregnancy?

Several studies suggest that eating dates regularly, starting from 36 weeks, may help make labour smoother. 

How Many Dates Do I Need To Eat?

The suggested amount of dates is 70 to 75 grams per day from 36 weeks, which is about three to four Medjool dates, or about six to eight Deglet Noor dates. So, the big ones of the former, and the smaller ones of the latter. 

FINAL DATES chocolate date truffles for mums-to-be are about one large Medjool date per truffle.

How Dates May Help with Labour

Dates are a birth-prep food that have shown a link to a shorter first stage of labour, more effective contractions, and increased cervical ripening. Here’s the science that explains how dates can help with labour:

• Oxytocin Receptors: Compounds in dates appear to influence oxytocin receptors in the uterus, making the uterine muscles respond more effectively to oxytocin—the hormone that triggers labour contractions (2). (You might know oxytocin as the “love hormone.”)
• The scoop on dates for labour comes from an initial paper done in 2011 that found women who ate dates went into labor spontaneously (96% versus 79%) and that their labor was less likely to need a medical boost to progress. This led to numerous randomised control trials.
• In one study, one group of women ate seven dates per day while the control group had none. Findings revealed the date group had less need for labour augmentation but were no more likely to go into labour spontaneously. 
• Another study, found date consumption lead to a shorter first stage of labour, and average cervical dilation was significantly higher.  
• And another randomised trial indicated the date-eating group had more cervical ripening, which means the cervix is softening and progressing to deliver, than the non-date consuming group.  

SOURCES: 

1. Khadem, N., Zamani, M. (2024). The effect of date fruit consumption on labor and delivery: A systematic review and meta-analysis. BMC Pregnancy and Childbirth, 24(1), 1-12. DOI: 10.1186/s12884-024-06123-1
2. Razali N, Mohd Nahwari SH, Sulaiman S, Hassan J. Date fruit consumption at term: Effect on length of gestation, labour and delivery. J Obstet Gynaecol. 2017 Jul;37(5):595-600. doi: 10.1080/01443615.2017.1283304. Epub 2017 Mar 13. PMID: 28286995.
3. Kordi M, Meybodi FA, Tara F, Fakari FR, Nemati M, Shakeri M. Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women. Iran J Nurs Midwifery Res. 2017 Sep-Oct;22(5):383-387. doi: 10.4103/ijnmr.IJNMR_213_15. PMID: 29033994; PMCID: PMC5637148.
4. Kordi, M. , Aghaei Meybodi, F. , Tara, F. , Nemati, M. and Taghi Shakeri, M. (2014). The Effect of Late Pregnancy Consumption of Date Fruit on Cervical Ripening in Nulliparous Women. Journal of Midwifery and Reproductive Health, 2(3), 150-156. doi: 10.22038/jmrh.2014.2772

So, How Do Dates Prepare The Body For Labour?

Think of it this way: your body naturally produces a hormone called oxytocin that makes the uterus contract. What dates do is make the uterus more receptive to that hormone.

By eating dates in the final weeks of pregnancy, you're essentially helping your body get ready for labour. It's not about forcing anything to happen, but rather helping the process run more smoothly and efficiently when the time comes. This can lead to a shorter labour and reduce the need for interventions.

How to Add Dates to Your Pregnancy Diet

Enjoy dates on their own, blend them into smoothies, add chopped dates to salads, stir chopped dates into porridge, or try FINAL DATES’ handmade chocolate date truffles for a decadent, convenient way to lean into the power of dates in the final weeks of pregnancy.

Can I eat dates throughout pregnancy?

Yes! You can eat dates throughout pregnancy, and no, you don’t have to leave dates just for the final stretch of pregnancy. Dates make a nutritious snack throughout pregnancy. The link between dates and their benefits related to childbirth is in the increased amount and increased frequency in the last month of pregnancy.

However, it’s advisable to consult a healthcare provider if you have concerns about your blood sugar levels. 

Conclusion

While the evidence is promising, it’s important to remember that each body is unique and labour is a wild ride. Eating dates won’t induce labour early or replace medical advice, but they’re a safe, nutritious addition for most women. The tradition of eating dates in pregnancy and postpartum stretches decades and cultures. 

Dates are a natural, nutrient-rich food that may help make your labour experience smoother. If you’re in your final month of pregnancy, consider adding dates to your daily routine—hard to say no to a sweet yet nutritious treat.

For answers to some other common questions around eating dates in pregnancy, visit FINAL DATES' Frequently Asked Questions.