Pineapple, eggplant parmesan, the spiciest thing you can handle—the list of food rumored to kickstart labor is endless. But if you’re curious about natural options, there’s one food worth paying attention to: dates for labor. Many moms swear by adding dates to their diet in the final weeks of pregnancy, not just as a sweet snack but as a way to help the body prepare for delivery.
Holistic nutritionist and mom of two Brittany Mullins (@eatingbirdfood) shared her own experience:
“When I was 36 weeks pregnant, I started eating 3-6 dates (70-80 grams) a day and I swear they helped ripen my cervix to prepare for delivery! At my 39-week appointment, I was 70% effaced, at 40 weeks I was 80% effaced, and Olivia’s labor was pretty fast for a first-time mom. I was only in labor for about 13 hours. I arrived at the hospital fully dilated, and she came out quickly after pushing for just 15 minutes.”
And it’s not just anecdotal. Research highlighted by Mama Natural shows that eating dates in late pregnancy may support labor readiness. Dates are rich in nutrients that benefit both mom and baby, including minerals that support uterine muscle contractions and magnesium to help ease pregnancy cramps. For baby, they provide folate for healthy spinal development and potassium to support bone growth. One study even found that women who ate dates were 74% more effaced upon admission than those who didn’t.
Most research recommends starting around 36 weeks, aiming for 70–80 grams per day—about three Medjool dates or six smaller Deglet Noor dates. Medjools are my personal favorite. And while date fatigue is real, dates are anything but boring. If you need inspiration, I’ve rounded up plenty of easy, delicious ways to enjoy them.
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Date Recipes for Pregnant Moms
4-Ingredient Samoas
Yep, these homemade Girl Scout cookies are made with only 4 ingredients and they taste better than the real deal! Each cookie has 1 date!
Date Caramel
Made with only four ingredients, this real-food caramel is perfect as a dip for apples or a topping for oatmeal.
Oatmeal Date Cookies
One of my favorite oat-based cookies that happens to be studded with dates.
Chocolate Covered Snickers Stuffed Dates
Like a healthy, homemade candy bar. These peanut butter stuffed dates are such a delicious treat.
Salted Caramel Oatmeal
If you think oatmeal is boring, try this recipe. It’ll change everything you think about oatmeal!
Healthy Date Shake
Made with frozen bananas instead of ice cream but you’d never know it!
Goat Cheese Stuffed Dates
Want savory + sweet? These goat cheese-stuffed dates will hit the spot.
Homemade Coconut Chocolate Chip Larabars
These homemade Larabars require only five ingredients and take only minutes to make.
Energy Bites
One easy way to switch things up is to make a different energy bite with dates each week. I have so many different flavors to choose from including: German Chocolate, Cranberry, and Cookie Dough.
Need other ideas that don’t require a recipe at all? Add dates to your morning smoothie, dip dates into your favorite nut butter, or put a peanut butter stuffed pretzel inside of a medjool date and enjoy!
