Eating Dates During Pregnancy - Will They Make Labor Easier and Safer?
Love ‘em or loathe ‘em - they are a highly nutritious food choice in pregnancy as they are packed full of important minerals. More and more women are eating dates during pregnancy. They have antibacterial properties and support the functioning of the kidneys, brain and other organs as well as gut health. But just as important, these sweet treats could have a significant effect on your labor. (If you have Gestational Diabetes there’s some great information for you here too).
So let’s dig in!
GentleBirth Hypnobirthing parents tend to be the most well informed parents when it comes to finding ways to optimize your chances of having the best birth possible. The connection between dates and a positive hypnobirth is likely already on your radar and if it’s the first time you’re hearing about the benefits of dates - you’re in for a treat. I’ve condensed the most recent research for you with the latest 2021 meta-analysis so you don’t have to search the journals yourself as well as some helpful information about blood sugars.
Over the last few years there’s been several papers published suggesting eating dates in the 3rd trimester may have significant benefits for labor. These studies were focused on healthy well women with single babies without pregnancy complications.
Do Dates Induce Labor in Pregnancy?
Honestly - there really aren’t any foods that induce labor - otherwise nobody would get Pitocin in hospital. We’d just send you home with a recipe for a special lasagne. Some women are eating dates to try and induce labor, although it’s unlikely to start labor prematurely you are less likely to need a labor induction.
I associate dates with Sticky Toffee Pudding but that much extra sugar is likely NOT the healthiest way to eat them. :) Lots of people make them into ‘energy balls’ (they can be frozen too so you have some nutritious snacks for postpartum).
Dates are traditional food consumed during pregnancy and postpartum in some parts of Africa and Asia. Most of the research has come from Iran. It’s thought that the dates have an effect on oxytocin receptors in the uterus which help your uterus contract more efficiently and the high natural sugar content increases energy and stamina (ideal snacks for labor).
By eating between 60-80g of dates for about 20 days starting at 36-37 weeks the following benefits were found (this was a research round up from late 2021).
What are the Benefits of Dates During Pregnancy? Drum roll please!
Fewer labor inductions were needed.
The bag of waters remained in tact in early labor for more women (meaning less risk of infection and baby can move through the pelvis easier).
The women who ate dates had a shorter early and first stage of labor (dilation happened more quickly). This also means you’re less likely to be have Pitocin/Syntocinon offered to you to accelerate your labor. (There was also a non statistically significant reduction in the length of the active phase of labor).
Less bleeding after birth (specifically less post partum hemorrhages). In one study blood loss was significantly less than oxytocin injection group (162.5 ml vs. 220.7). Right after the placenta was delivered, the women in the date group were instructed to eat 50 grams of Deglet Noor dates (roughly about 4-5 dates) and the other group was given 10 units of intramuscular oxytocin. The researchers concluded that the use of oral dates after birth decreases bleeding more than intramuscular synthetic oxytocin and may be a good alternative in a straightforward birth. Given there is a suggested link between synthetic oxytocin and postpartum mental health concerns this option is worth exploring. Most staff are unlikely to be aware of this research and can be a bit 'twitchy’ when parents prefer to have a physiological (natural) 3rd stage of labor. A PPH (post partum hemorrhage) is an obstetric emergency so they will have the medication ready to administer in the event you did begin to bleed heavily. They won’t want to wait for you to down a handful of dates! So if this is important to you make sure the dates are readily available as soon as the placenta is delivered (it’s likely that you’ll have your hands full at that time!).
* Although eating date fruit doesn’t seem to be associated with a reduction in pain there was one study suggesting that date syrup (a good option if you can’t tolerate the texture of dates) significantly reduced pain in labor.** If you are have risk factors for pre-eclampsia a 2019 study demonstrated that eating 7 Ajaw dates a day for 8 weeks significantly reduced the risk of hypertension (high blood pressure) and pre-eclampsia.
Deglet Noor vs Medjool Dates in Pregnancy - What Kind of Dates Should I Eat?
There’s estimated to be over 200 different kinds of dates. Not all of the research indicated what kind of dates were used but medjool are the most commonly available dates in the countries where the research was conducted. Mazafati dates were mentioned in one study and Deglet Noor for reducing bleeding. Medjool dates have significantly higher calcium, magnesium, zinc and vitamin A content than other dates. Interestingly calcium works with oxytocin to help the uterus contract optimally so pack a few for labor too!
How Much Should I Eat?
One of the top questions is ‘how many dates to eat per day’? 70g works out at about 4 large dates without the pits (add a few extra if they’re the small ones). Medjool are considered the ‘Diva’ of Dates and were originally the food of Kings (Queens too I hope!)
Dates and Gestational Diabetes?
If you have been diagnosed with Gestational Diabetes you may feel hard done by given the research on dates to reduce inductions, speed up labor and reduce postpartum bleeding.
But are dates completely out?
If your Gestational Diabetes is well managed with diet and exercise start by introducing the dates gradually and check your levels. Some parents can tolerate them more than others. Adding protein and fats can slow the release of glucose (add more nuts and fats to the energy ball recipe).
According to Miller et al date fruit has a glycemic index of about 35.5 – 47.2, similar to those of fresh apples, bananas and oranges.
There is also recent research suggesting that eating how you eat - not just what you eat or how much you eat can impact your blood glucose levels and insulin sensitivity - protein and vegetables before carbs lowers blood sugar readings so it might take a bit of experimenting. One pilot study on Type 2 diabetics on Metformin demonstrated that by eating protein and vegetables 15 minutes before carbs, postmeal glucose levels were decreased by 28.6%. Postprandial insulin levels were also reduced. Full disclosure - I’m a midwife, I am not a nutritionist or dietician so do talk to your provider about your specific circumstances. Occasional spikes in your blood sugars are not a problem - it’s ongoing high levels that careproviders are most concerned about.
Are Medjool Dates Good for Gestational Diabetes - Parents’ Stories
If you’re starting at the end of pregnancy and are borderline Gestational Diabetes - are there significant risks? Here’s what other parents are saying.
I've been experimenting with eating dates now that I'm 36 weeks. I find I can manage 3 medjool dates =60g if I eat them with avocado and cheese and egg for breakfast. Sugars have been all under 104 after 1 hour. I keep the rest of my day pretty low carb and mainly only eat protein bread veggies, cheese, and meat.
I can eat 3 small ones (total weight of 21g, carbs about 15 g? I had researched it but forgot exactly). I always eat them with one ounce of almonds.
Given the push for early inductions for parents with even well managed GD - dates could be your ticket to a less complicated birth for you and your baby.
So - back to the original question - will eating dates in pregnancy make labor easier? By default if eating dates help you to avoid an induction which reduces the need for pain medication, continuous monitoring etc etc and reduces the likelihood of perineal injury…If you avoid Pitocin to speed up your labor and the associated risks…. if eating a few dates helps you dilate faster and bleed less…. Well, that would be a resounding YES from me!
Did you know eating dates is associated with improved reproductive health for men and women experiencing infertility?
Are you doing the dates? Share your recipes!
Additional Resources
https://news.weill.cornell.edu/news/2015/06/food-order-has-significant-impact-on-glucose-and-insulin-levels-louis-aronne
