Eating Dates in Pregnancy: What the Evidence Actually Says (and How to Make it Doable)
If you’ve spent any time on pregnancy TikTok or Instagram, you’ve probably seen dates framed as some kind of labour shortcut. Six dates a day, every day, from 36 weeks — cue countdown graphics and daily reminders.
As a doula and certified pregnancy and postpartum nutrition consultant, I’m always a little cautious of anything that gets oversimplified into a “hack”. But dates are interesting — not because they’re magic, but because there is some evidence behind them, and they fit neatly into what we know supports the body in late pregnancy.
Let’s look at what the research actually shows, how much was used in studies, and (crucially) how to eat dates in a way that feels realistic, supportive, and not overwhelming.
Why are dates talked about so much in late pregnancy?
Most of the research focuses on eating dates in the final weeks of pregnancy (usually from 36–37 weeks onwards) and looks at outcomes such as:
- how ready the cervix is when labour begins
- whether labour starts spontaneously or requires induction/augmentation
- length of early/latent labour
The proposed reasons range from energy availability to bioactive compounds that may influence uterine responsiveness — but what matters most is what we see in outcomes, not theories.
What does the evidence actually say?
(scroll to the end for a list of sources)
Cervical readiness
Several studies* have found that people who ate dates in late pregnancy had more favourable cervical findings on admission (often measured using the Bishop score) compared with those who didn’t. In simple terms, the cervix appeared more “ready” when labour began.
Labour interventions
Some research* has shown a reduced need for induction or augmentation in the date-eating groups. Not every study shows the same strength of effect, but the signal is consistent enough to be interesting rather than dismissible.
Labour length
Findings here are mixed. Some studies suggest shorter early/latent labour phases, while others show little difference. This is a good reminder that nutrition can support physiology, but it doesn’t override individuality.
The big picture
More recent reviews and meta-analyses conclude that eating dates in late pregnancy may support certain labour and birth outcomes, but study quality varies and results aren’t universal. In other words: promising, not guaranteed.
That nuance matters — and it’s often missing online.
How much did people actually eat in studies?
This is where things often get muddled.
Most commonly, studies used either:
- 6 dates per day, or
- a weight-based amount of around 70–75g daily
This distinction is important because date size varies a lot.
Medjool vs smaller dates
- Medjool dates are large — often around 22–24g each
- Smaller dates (often Deglet Noor) are much lighter
So in practical terms:
- Medjool dates: about 3 per day
- Smaller dates: closer to 6 per day
If counting dates makes your eye twitch, aim for around 70g a day or simply a small handful.
When should you start?
Most research looks at starting around 36 weeks and continuing until labour.
There’s no strong evidence that eating dates earlier in pregnancy affects labour outcomes — so this is very much a late-pregnancy option, not something you need to worry about in the first or second trimester.
A pregnancy nutrition lens (why how you eat them matters)
Dates make sense not because they’re special, but because they align with several principles we care about in late pregnancy.
Blood sugar balance
Dates are a carbohydrate. In the third trimester — when insulin resistance naturally increases — how carbohydrates are paired matters.
Eating dates alongside fat and/or protein helps slow glucose release and supports steadier energy. This is why dates with nut butter, yoghurt, or nuts tend to feel better than dates on their own.
Fibre and digestion
Dates provide both soluble and insoluble fibre, which can support digestion at a time when constipation is common. This doesn’t mean “more is better” — just that they can contribute meaningfully as part of a fibre-supportive pattern alongside fluids and fats.
Minerals (supportive, not miraculous)
Dates contain small amounts of potassium, magnesium, and iron. They’re not a replacement for iron-rich meals or supplements if those are needed — but they do contribute to overall mineral intake that supports muscle and nerve function.
Energy availability
Labour is physically demanding, and undereating — even unintentionally — can work against the body. Dates are calorie-dense, portable, and easy to digest, which is part of why they show up in late-pregnancy nutrition conversations.
What about gestational diabetes?
If you’ve been diagnosed with gestational diabetes or are monitoring blood sugar closely, dates aren’t automatically off-limits — but portion size and pairing matter.
This is where personalised guidance from your midwife or nutrition professional is important. For many people, dates paired with protein/fat work well; for others, adjustments are needed.
No blanket rules — just context.
Actually helpful ways to eat dates (without getting sick of them)
You do not need elaborate recipes. Consistency beats creativity here.
Low-effort, everyday options
- Dates stuffed with cold butter, peanut or almond butter + pinch of sea salt
- Chopped dates stirred into Greek yoghurt or porridge with nuts
- Dates with cheese on toast
- Snack plate: dates + apple + walnuts
The viral date bars (doula-client favourite)
This is the one I make all the time:
Dates + peanut butter + cornflakes + dark chocolate + coconut oil + sea salt
Press into a tray, chill, cut into squares It’s genuinely satisfying and feels like a treat, not “birth prep homework”.
“Hide them in the food” ideas
- Blend into smoothies (dates + banana + nut butter + cocoa)
- Energy balls with oats, dates, nut butter, cocoa
- Homemade granola bars using dates as the binder
- Chopped into salads with feta and nuts for a sweet-salty crunch
Link it to a habit you already have — afternoon snack, evening wind-down — and it becomes far easier to keep up.
If you want the gift-worthy route, my friend Ananda’s London-based company Final Dates makes dark chocolate and sea salt date truffles (which are as amazing as they sound) true indulgence while getting in your dates.
So… should you eat dates in pregnancy?
If you’re 36+ weeks, enjoy dates (or can tolerate them), and want a low-pressure, food-first option that may support labour outcomes, dates are a reasonable, evidence-informed choice.
They’re not a guarantee. They won’t override individuality, physiology, or circumstance. But they do fit beautifully into a late-pregnancy nutrition approach that prioritises energy, digestion, and support over perfection.
And honestly? That’s where most of the real power is.
Want to dig into the sources?
- In a 2011 clinical trial, women who ate dates in the last 4 weeks of pregnancy had more favourable cervical status and reduced need for induction and augmentation compared with controls.
- A 2020 systematic review found that date consumption improved Bishop scores and reduced the active phase of labour, though evidence quality varied and more research is needed.
- Larger meta-analytic reviews also support potential benefits for cervical ripening and certain labour phases, but emphasize that evidence isn’t definitive.
- One randomized clinical trial also showed higher Bishop scores at admission when pregnant women consumed about 70–75 g of dates per day from ~37 weeks.
Food can support the body beyond pregnancy — especially postpartum
Milk it exists for that next chapter, with nourishing cookies designed to support energy, recovery, and feeding in the early weeks.
Written by Mel Brittner: doula and postpartum nutrition consultant
