Eating Dates in Pregnancy
Eating Dates During Pregnancy
Fresh and Functional Fruits to Encourage Labor
written by: Heidi Snyderburn, BirthStory.com & Mariza Rodriguez YourselfAndYourBirth.com
Are dates a favorite food of yours already, or are you not quite sure what a date even is? What does Medjool mean and is that even important?
The first time I (Heidi) ever ate a date, I was in Morocco for a wedding. My hosts were astonished that I had been a doula at that time for 7 years and was not using dates with my doula clients or with my own pregnancies. In Morocco, everyone eats dates to prepare for their pregnancies! I loved sitting around and drinking tea and listening to the matriarchs share stories with me on pregnancy practices in their culture. Morocco’s most commonly consumed dates are Medjoul, Algerian stuffed, and Halawi. But, I immediately fell in love with the velvety flavor of the Medjool.
I (Mariza), grew up eating dates at every family holiday, as a quick easy treat we all loved and laughed about how simple and fun they were. Medjool dates were pitted and filled with creamy peanut butter, and one of the kids would have the honor of rolling each date in sugar before plating them. An unexpected crowd favorite, and still a fun lunchbox treat I make for myself and my family from time to time.
Dates and Their Impact on Labor
If you’re looking to prepare your body for spontaneous labor, come along and let's chat- because you’re going to want to know all about them! Dates are a delicious fruit that not only satisfy a sweet tooth, but also offer potential health benefits especially in pregnancy. Known for their sweet and rich flavor, dates have been found to have properties that can help soften the cervix and encourage cervical dilation before labor, potentially reducing the need for a medical induction or helping a medical induction lead to less interventions. Incorporating dates into your diet may be a natural way to support your pregnancy and the birthing process.
So, why are eating dates evidence based and how do they work in the body? If you aren’t already eating dates, let me convince you!
Here’s the scoop - snacking on dates before your due date can actually help with labor. Studies show that eating dates in the weeks leading up to the big day can boost the odds of having natural labor, reduce the need for inducing labor, and even shorten the first stage of labor. Pretty exciting, right?
One of the key findings supporting the claim that dates can help shorten labor duration is their high content of certain compounds that may influence the cervix. Dates are rich in phytochemicals, such as flavonoids and tannins, which have been suggested to have a positive effect on cervical ripening. These are believed to stimulate the production of prostaglandins, hormones that play a crucial role in softening and dilating the cervix in preparation for childbirth. In fact, your OBGYN or midwife will likely start a medical induction with prostaglandins like Cytotec (misoprostol) or Cervidil (dinoprostone).
Additionally, dates are a fantastic source of many vitamins and minerals.
Fiber: Fiber aids in digestion, helps maintain bowel health, and can contribute to a feeling of fullness which may help with weight management. Fiber promotes regular bowel movements and prevents constipation during pregnancy which can interfere with the progression of labor.
Vitamin B6: Vitamin B6 is important for brain development and function.
Folate: Folate is crucial for cell division and growth, especially during pregnancy to prevent neural tube defects in the developing fetus.
Magnesium: Magnesium is essential for over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.
It is recommended to consume 5-6 dates per day starting at 36-weeks of your pregnancy. While it doesn’t matter which type of date you consume, I do highly recommend trying the Medjool.
While more research is needed to fully understand the mechanisms behind the potential benefits of dates on labor and cervical health, current evidence indicates that dates could be a super simple and natural way to support a smooth labor.
How to Incorporate Dates Into Your Pregnancy Diet
While popping a few dates throughout the day is perfectly delicious, there are a variety of ways you can incorporate dates into your diet. Dates are commonly used in cooking to add natural sweetness, texture, and flavor to a wide range of dishes. Here are some of my favorite recipes for labor prep:
Stuffed Dates with Peanut Butter
Ingredients:
- Medjool dates (pitted)
- Peanut Butter
- Chopped pecans or walnuts
- Honey (optional)
- Sea salt (optional)
Instructions:
1. Slice the dates lengthwise to create an opening.
2. Fill each date with cream cheese.
3. Sprinkle chopped nuts on top.
4. Drizzle with honey and a pinch of sea salt, if desired.
Date and Almond Energy Bites
Ingredients:
- 5 Medjool dates (pitted)
- 1⁄2 cup of Almonds
- 1 cup Rolled oats
- 1tbs. Cocoa powder
- Coconut flakes (optional)
Instructions:
1. In a food processor, blend the dates, almonds, and oats until combined.
2. Add cocoa powder and mix until the mixture holds together.
3. Form into small balls.
4. Roll in coconut flakes if using.
5. Refrigerate for 30 minutes before enjoying!
Date Smoothie
Ingredients:
- 3 Medjool dates (pitted)
- 1 Banana
- 1 cup of almond milk (or any milk of choice)
- Handful of fresh spinach
- Ice cubes (optional)
Instructions:
1. In a blender, combine dates, banana, and almond milk.
2. Add spinach and ice cubes if desired.
3. Blend until smooth.
Feel free to adjust any ingredients to suit your taste!
Precautions and Considerations
While dates are full of beneficial nutrients, the sugar content can be higher than most other fruits. 5-6 dates (about 100g) will clock in with 75g of carbs and 66g of that being sugar. If you are managing gestational diabetes or other health conditions - Refer to your provider with
concerns or conditions that could be impacted by date consumption.
XOXO-
Heidi & Mariza (Birth Story Academy graduate)
If you love this article, please share it with a friend and consider joining Heidi in her online childbirth class and Facebook group Birth Story Academy.
Sources:
National Library of Medicine: The effect of late pregnancy consumption of date fruit on labor and delivery.
Evidence Based Birth Podcast: Inducing Labor with Castor Oil and Dates