Eating Dates in Pregnancy with Bonus Recipe

There are many studies out there linking great benefits to consuming dates in pregnancy. In this post we are going to talk about what these benefits are, how to go about consuming dates in pregnancy, simple snacking tips, and the studies that talk about dates in relation to labor. First we are going to look at what a date actually is, then move onto why mamas should be eating dates in pregnancy.

What exactly are Dates?

Dates are a delicious, sugary fruit that is high in carbs, fat, salts, minerals, proteins, fiber and vitamins. 

Dates are…

-high in Vitamin C, Niacin, Potassium, Thiamine, Riboflavin, Vitamin A, phytochemicals and more!

They are an excellent choice of consumption at any stage in life, but especially in pregnancy. Here is why.

The Benefit of Eating Dates in Pregnancy

Let’s begin by having a discussion on the things mothers report occurring when eating dates throughout pregnancy that have prompted further studies into these topics. 

-Can help prevent anemia

-Helps control blood pressure

-Helps manage nausea

-Helps expel toxins

-Speeds labor process

-Delivery before 43 weeks

-Aids in immune resistance

-Improves Calcium absorption

Again, there is not always concrete evidence supporting these claims, but they have been experienced by many mothers who consumed dates in pregnancy. There were most likely other factors that contributed to this as well. 

What Studies are Showing

Not only do dates have a lot of anecdotal evidence surrounding them, but they also have many studies dedicated to them. While not all of these studies are perfect, I think it is worth noting these different benefits that have been recorded. 

This small study looked into the effect of eating dates in late pregnancy on labor and delivery in moms.

Here are the findings:

-Eating dates in pregnancy can speed the progression of labor, leading to a lower use of induction methods in hospital settings

-The first stage of labor can be significantly shortened through date consumption

-Cervical dilation occurs at a greater pace in women that consumed dates during this study. 

(You can read more about my thoughts on cervical dilation here)

-Spontaneous labor may be more likely to occur within the hospital timeframe, reducing the “need” for induction.

-Eating dates in pregnancy can decrease the likelihood of PROM.

Effects of consuming date fruits (Phoenix dactylifera Linn) on gestation, labor, and delivery: An updated systematic review and meta-analysis of clinical trial

This meta-analyses study pooled data from 11 other studies and gained these findings:

-Consuming dates from 37 weeks onward, 70 g of dates/ day, or consuming dates for 20 days lead to a decreased gestation, meaning that babies were less likely to go over their “due dates.”

-Cervical dilation was increased

-1st stage of labor was decreased

-Pushing stage was decreased

Why is it so Effective to be Eating Dates in Pregnancy?

While there are many other studies we could look at, these two show that eating dates in pregnancy tends to have a positive effect on the labor process. 

It is presumed that this is due to the fact that dates have compounds which mimic the effects of oxytocin, the hormone that causes uterine contractions to occur.

How to Eat Dates During Pregnancy

How many dates should I eat?

The main recommendation is to eat 6 dates per day beginning at 36 weeks of pregnancy, but it is also okay to consume dates before this. Do not worry, they are not going to induce labor, they just help it along if the cervix has already begun softening.

Are Dates Safe to Eat During Pregnancy

As stated above, dates won’t induce labor, they mainly help it along, so they are okay to eat throughout pregnancy.

There are three instances where care should be taken in date consumption:

-Gestational Diabetes: Since dates are super high in carbohydrates, it would be smart to check with your dietician or doctor before consuming these since they could cause blood sugar issues.

-Blood sugar issues: If you have blood sugar issues in general, know that eating several dates at one time could spike your blood sugar. Try pairing dates with protein in order to avoid this spike.

-Allergies. If your body shows any signs of allergies towards dates then it goes without saying that they should be avoided. 

Snack Ideas

Here are just a couple snacking ideas to make consuming all of those dates more fun!

-Dark Chocolate Dipper Dates with previously soaked almonds stuffed in the middle

-Cheese stuffed dates

-Dates used as the sweetener in a smoothie or protein shake

-Dates mixed in yogurt/cottage cheese with honey

I have also attached below a recipe for Date Brownies!