Pregnancy Guide Week 36: Eating Dates in Pregnancy: Potential Benefits

WELCOME TO WEEK 36

Why Dates Are Linked to Labour Support

This week, Ema shares what the research says about eating dates in late pregnancy, how they may support cervical ripening, and how to include them in your day without getting overwhelmed.

The Evidence on Dates and Labour Prep

Dates have been studied for their potential to support cervical ripening and labour progression. One of the most referenced studies, published in the Journal of Obstetrics and Gynaecology in 2011, found that women who ate six dates per day in the final weeks of pregnancy were more likely to go into labour spontaneously and had higher cervical dilation on arrival at hospital.

Dates are rich in natural sugars, antioxidants, and nutrients that may help support uterine tone. While more research is needed, they’re a safe, nourishing option to consider in your final weeks.

Blending dates into smoothies or energy snacks is an easy way to include them without needing to eat them all at once.

Try this:
Blend 1–2 pitted dates with banana, nut butter, oats, and milk of your choice. Or roll them into bliss balls with seeds and coconut.

Adding nut butter or tahini to a date can help slow the sugar release and make them feel more satisfying.

Tip:
Slice them open and fill with almond butter, peanut butter, or sunflower seed butter for a snack that feels more balanced.

If six dates sounds like too much at once, spread them out. Have one or two with breakfast, one mid-morning, and a couple more after lunch or dinner.

Reminder:
Consistency is more helpful than perfection.

If dry dates are hard to chew or tolerate, look for softer options like Medjool dates. They’re easier on your digestion and blend more easily into recipes.