Preparing for labor and delivery is like training for a marathon — and approaching the home stretch of pregnancy brings all kinds of questions: What can I eat to prepare my body? How can I support my baby’s arrival to go as smoothly as possible? One of the oldest and simplest “labor-prep” foods? Dates. These humble fruits have been cherished in traditions across the Middle East, Africa, and Asia for centuries — and modern science is now beginning to catch up with why they might just be worth that daily bite (or a few).
Rich, sweet, and widely available, dates (especially the red or jujube type called Da Zao 大枣 in TCM) are more than a snack – they’re a tonic food — particularly in the final weeks of pregnancy.
Why Dates? A Nutritional Snapshot
Dates are more than just natural candy. Packed with nutrients that are especially beneficial in late pregnancy, they offer:
- Natural sugars (glucose, fructose) – easily digestible energy your body can use during labor
- Potassium & magnesium – electrolytes that help support fluid balance and muscle function
- Iron – important for preventing anemia and supporting healthy blood volume
- Folate (folic acid) – essential for healthy cell division and fetal development
- Dietary fiber – helpful for easing constipation, a common third-trimester complaint
These components work together to keep your energy steady and support your body’s changing needs as you approach labor. Dates are also low glycemic index (GI) foods, meaning they release sugar slowly — a nice bonus if you’re managing gestational glucose levels.
Traditional Chinese Medicine View
In Traditional Chinese Medicine (TCM), jujube dates are considered warming and nourishing — qualities that are especially supportive as your body transitions into childbirth.
Here’s how that plays into pregnancy, especially in the third trimester
- Nourishing Spleen Qi (energy, digestion) and Blood — helping build strength and stamina by supporting better digestion and nutrient absorption
- Sustained energy – great for getting through those prenatal exercises in the last stretch!
- Supporting healthy uterine tonacity and circulation
- Gently harmonizing digestion, reducing bloating and sluggishness
- Calm spirit – dates build Blood and stabilize the Shen (spirit). This can help with emotional ups and downs, and restful sleep.
What Clinical Research Says
Science is still unraveling exactly how dates might influence labor, but multiple studies and reviews have observed promising results when pregnant people consume dates regularly in late pregnancy.
Cervical Ripening & Faster Progress
A clinical trial found that women who ate 70–76 g of dates (around 6-7 small to medium-sized dates) daily from around 37 weeks had more favorable cervical dilation at hospital admission and shorter active and second stages of labor compared to those who did not eat dates. This group also required less medical intervention (oxytocin) to accelerate labor. (PMC)
Another quasi-experimental study showed that consuming dates in the final weeks was associated with a higher Bishop score at admission — a clinical measure of how ready the cervix is for labor — and a statistically shorter first stage of labor. (Directory of Open Access Journals)
Important note: Research does not show that eating dates induces labor prematurely — rather, most studies focused on women already at or near term, looking at how dates might support the body’s natural processes once labor begins or is near.
How to Use Dates in Your Third Trimester
Most clinical studies used a simple approach:
- About 6–7 small to medium-sized dates per day (or 3 Medjool dates per day)
- Starting around 36–37 weeks of pregnancy
This can be as straightforward as snacking on them daily, tossing them into yogurt, oatmeal, or smoothies, or even blending them into homemade bars. You can also make teas and add to soups and stews. See below for recipe ideas!
Simple & Nourishing Date Recipes
Goal: 6–7 dates small to medium sized dates or jujubes per day (or 3 Medjool dates)
(approximately the amounts used in clinical studies)
Ginger & Date Tea
Ingredients:
6 jujube (Hong Zao) dates (rinsed, pitted, and halved)
1-inch slice or 1-inch knob of fresh ginger (less if you’re very warm, more during cold weather)
3-4 cups of water
Optional: ½ teaspoon brown sugar, 4-5 dried rose buds
Method:
- Simmer dates and ginger in boiling water for 15 minutes.
- Strain, smashing dates to extract the juice as much as possible.
- Sip warm throughout the day.
Date-Sweetened Congee
Ingredients:
½ cup rice
4–5 jujube (Hong Zao) dates (pitted and chopped)
1-inch slice of fresh ginger
5 cups water or broth
Pinch of salt
Optional: 2 teaspoons goji berries
Method:
- Rinse rice and add to 5 cups water or broth.
- Add dates and ginger (and goji berries if using) and simmer on low until porridge-like (30–40 minutes), stir once in the middle.
- Lightly season, cool slightly, and enjoy.
Date & Nut Bars
Ingredients:
2 cups Medjool dates (pitted and chopped)
1.5 cups nuts of your choice, can be a variety
Optional: sesame seeds, pinch of salt
Method:
- Combine everything into a food processor and process on low speed until the mixture resembles cookie dough. You may need to stop and stir or scrape with a spatula once or twice.
- Take out the mixture onto a baking tray lined with parchment paper and press down into an even layer,
- Refrigerate for about 8 hours, then cut into evenly sized bars.
Other TCM Tips to Support Your Third Trimester
- Eat warm, cooked foods to support Spleen Qi (cool foods can tax digestion).
- Exercises like walking, squats, and leg lifts can support opening the hips and pelvis, while strengthening your core and pelvic floor muscles.
- Pair dates with warming herbs like ginger for an extra supportive digestive and energetic boost.
Final Thoughts
Eating dates in your third trimester is one of those age-old practices that now gets a nod from both tradition and science. They provide a sweet, nutrient-dense way to support your body’s energy needs while potentially helping with cervical readiness and labor progress.
Whether you’re snacking for nourishment, tradition, or a little peace of mind, those little fruits might just be a powerful part of your birth prep toolkit.
