Starting at 36 Weeks: The Importance of Eating Dates in Late Pregnancy
As you near the end of pregnancy, small daily habits can make a meaningful difference in comfort and birth outcomes. One simple, evidence-informed change many expectant parents try is eating dates regularly during the last weeks of pregnancy. If you are interested in learning all my tips and tricks, book a one on one session or take our childbirth class! Below is a concise guide to why dates are recommended, how to eat them safely, and practical tips to include them in your routine.
Why dates?
Research has shown that regular date consumption in late pregnancy is associated with several favorable labor-related outcomes. Pregnant people who eat dates daily from about 36 weeks onward have experienced:
- Shorter length of the early (latent) phase of labor
- Fewer cases of postpartum bleeding
- Lower rates of induction of labor
- Reduced need for augmentation (e.g., oxytocin)
- Lower rates of membrane rupture before admission (spontaneous rupture)
- Higher Bishop scores on admission (a sign of more favorable cervical readiness)
- Fewer cases of prolonged labor
How many dates and when?
- Recommended amount: 70–100 grams daily (about 3–4 large Medjool dates or 6–10 small dates).
- Timing: Start around 36 weeks and continue daily until delivery. Many people eat them once or twice a day (for example, one with breakfast and one with an afternoon snack).
Nutrition and how dates may help
- Dates are calorie-dense and provide natural sugars (glucose, fructose), which can be an immediate energy source during labor.
- They contain fiber, potassium, magnesium, and small amounts of other vitamins and minerals that support general health.
- Compounds in dates may help cervical ripening and uterine contractions, which could explain the lower intervention rates reported in studies.
Coconut Shreds, Dates + Chocolate
Place dates and coconut shreds in a food processor. Blend. Form into patties.
Dip into chocolate! Store in the fridge or freezer
How to include dates in your diet
- Eat them plain as a snack.
- Slice and add to yogurt, oatmeal, or smoothies.
- Stuff with almond or peanut butter, or goat cheese, for a satisfying snack.
- Chop and mix into salads, grain bowls, or baked goods.
Safety and considerations
- Dates are high in natural sugars and calories—if you have gestational diabetes or are following carbohydrate-controlled meal plans, discuss date consumption with your care provider or dietitian. You may need to monitor blood sugar or adjust portions.
- If you have a history of food allergies (especially to tree nuts if you plan stuffed-date recipes) or any medical concerns, check with your provider first.
- Choose whole dates from a reliable source and store them in a cool, dry place; refrigerate if keeping for longer than a week.
Final note
Eating 3–4 Medjool dates (or 6–10 smaller dates) daily from around 36 weeks is an easy, natural practice many people find beneficial. While evidence is promising, individual needs vary—talk to your obstetrician or midwife to confirm this fits your pregnancy plan.
For my 1st pregnancy I ate dates religiously but suffered through it. Fast forward to 2025 when I became an aunt and my sister made the most amazing dates! If your looking for inspiration here are a few more ideas:
Stuffed Date Variations
-Just add a small amount of nut butter. I have been loving walnut butter specifically: Artisiana nut butters
-Add a whole walnut
-Mix tahini and Ghee together. Stuff the dates with the mixture then top with cinnamon or goji berries. I like the Artisiana Tahini and I have been using Ghee with salt. Alternatively you can add some salt to your Tahini and Ghee mixture.
So go ahead—have Date. You’ve earned it!
KLR Baby Aspen Dates
Ingredients:
Nut butter of choice
Dates
Dark Chocolate
Flaky sea salt
Directions:
Remove pits from dates
Stuff dates with nut butter of choice
Melt chocolate
Dip dates in chocolate and place on parchment paper
Place dates in the freezer
Notes:
Medjool dates are best
Melt Chocolate in a double boiler
