Dates for Pregnancy, Labor and Breastfeeding: Practical Tips from a Perinatal Dietitian

Were you told that eating dates in the last month of pregnancy might make labor easier, but you're not quite sure how and when to eat them and if there's any evidence to back up this practice? Or maybe you're wondering if you should continue eating dates postpartum and if dates could help with milk supply? Or maybe you're just looking for some practical tips on how to incorporate dates into your postpartum diet.

You're in the right spot, because as a pre- and postpartum Dietitian, I look at exactly that: how to incorporate foods into your diet that support both you and your baby during pregnancy, breastfeeding, and the postpartum period.

While dates have long been cultivated and consumed across the Middle East and North Africa, and the practice of eating them before labor is even mentioned in early Islamic texts (or so I've read), they remain somewhat of an exotic food in the Western world.

Having grown up in Central Europe and now living in the US, I had never seen a date tree in my life let alone ate any dates while I was growing up. It wasn't until I was pregnant with my second baby and trying for a VBAC that I came across the idea of eating dates as a natural way to help the body prepare for labor. I did some digging into the research, and what I found was fascinating, not the least because the fruit clusters of the date palm look strikingly similar to milk ducts in the mammary gland. Coincidence? I'll let you be the judge....

Milk ducts in the mammary gland vs. fruit clusters on the date palm

Could it be, nature is telling us something? Do dates have some kind of a superpower for pregnancy and postpartum? Let's briefly dig into the research on dates for pregnancy, labor and postpartum and then look at practical ways to incorporate them.

Disclaimer:

I'm a Registered Dietitian and Certified Lactation Counselor - not a midwife, nurse or doctor - so I’ll be approaching this topic from a nutritional standpoint rather than a medical one. If you have specific health concerns or pregnancy complications, it’s always best to discuss them with your healthcare provider.

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Benefits of Dates During Pregnancy and Labor

Dates have long been valued in many Middle Eastern and North African cultures as a food that supports women in the final weeks of pregnancy, a tradition now supported by growing research.

Studies show that women who consumed 5 to 7 dates per day in the last 3 to 4 weeks before delivery had better cervical readiness, shorter early labor phases, and less need for medical induction or oxytocin compared to those who didn’t eat dates (1, 2, 3, 4, 7, 8,14). Another study showed lower risk for preeclampsia in pregnant women who consumed 7 Ajwa dates for eight weeks while pregnant (10).

From a nutrition perspective, dates are rich in natural sugars, potassium, magnesium, and antioxidants, which may help provide steady energy during the physically demanding stages of late pregnancy and early labor. Their polyphenols and phytoestrogens may also play a gentle, hormone-supporting role - though more research is still needed to fully understand this mechanism (5, 6, 9 ).

Key takeaway: While dates aren’t a substitute for medical care, they’re a nutrient-dense, traditional food that can naturally support your body as it prepares for giving birth.

Benefits of Dates for Postpartum Recovery and Breastfeeding

After birth, dates continue to provide nourishment and recovery support. Research suggests that date fruit can help rebuild iron and hemoglobin levels, restore energy, and even support milk production in the early postpartum weeks (2, 11, 12, 15, 16 ).

The natural sugars in dates provide quick energy, while their iron, potassium, and antioxidants help replenish nutrients lost during delivery. The 2024 BMC Pregnancy & Childbirth meta-analysis found that eating dates during the peripartum period was associated with less postpartum bleeding and improved milk output, outcomes that align with their nutrient density and hormonal-supportive compounds (12).

Key takeaway: Dates offer a gentle, nourishing way to support recovery and breastfeeding - and may even give your milk supply a boost.

Precautions of Date Consumption during Pregnancy and Postpartum

Dates are a natural, whole food, but like most things, moderation matters. They’re quite high in natural sugars (about 16 grams per Medjool date), which can raise blood glucose levels if eaten in large amounts.

If you have gestational diabetes or are monitoring your blood sugar postpartum, you can still enjoy dates, but it’s best to:

• Pair them with a source of protein or healthy fat (like nuts, yogurt, or cheese) to help slow sugar absorption.

• Stick to 2 to 3 medium dates at a time instead of eating several at once.

• Choose whole dates over syrups or sweetened date products, which may have added sugars.

  
  

For most breastfeeding moms, dates are a safe and nutrient-rich food. Just keep portion sizes moderate and if you notice any changes in blood sugar or digestion, talk with your healthcare provider or a dietitian.

How to Add Dates to Your Pregnancy and Postpartum Diet

Here’s how to make dates a practical part of your routine, whether you’re in your third trimester or navigating those first postpartum weeks:

🗓️ When to Start

• Pregnancy: Around 36 to 37 weeks, research suggests that 5 to 7 dates per day may support your body’s natural readiness for labor.

• Postpartum: You can continue eating 2 to 4 dates daily as part of a balanced diet to help replenish energy and nutrients.

🍴 How Many Dates

• 3 to 7 medium dates per day is typical in most studies, about 60 to 80 grams total.

• For blood sugar balance, pair dates with protein or healthy fats, such as nuts, nut butter, yogurt, or cheese.

🥣 Easy Ways to Incorporate Dates

Smoothies & Drinks

• Pregnancy Energy Smoothie: Blend 1 frozen banana, 2 dates, 1/2 cup plain Greek yogurt, 1/2 cup milk and 1 teaspoon vanilla for a smoothie that's rich and creamy.

• Postpartum Recovery Shake: Blend dates with oats, peanut butter, milk, cinnamon, vanilla, hempseeds, bananas and ice cubes for a nourishing shake that supports both healing and milk production.

• Date Milk, also known as Khajoor Dudh, is a nutritious drink made by blending dates with milk and enhancing flavor with various spices such as cinnamon and cardamon.

Lactation & Energy Bites

• Nutty Energy Bites with Dates

• Date Sweetened Oatmeal Squares (full recipe in my Breastfeeding Meal Plan and the TLNourish app)

• Store in the fridge or freezer and grab one whenever you need quick energy while breastfeeding.

Date Sweetened Oatmeal Squares

Stuffed Dates

• Fill pitted dates with nut butter, tahini, or cream cheese for a satisfying snack with a balance of carbs, fat, and protein.

• Sprinkle with cinnamon for added flavor and a touch of blood sugar support.

• "Snickers dates" filled with peanut butter and topped with chopped nuts and a drizzle of dark chocolate (full recipe in the TLNourish App)

Snickers Dates

Breakfast Boosters

• Chop dates into oatmeal, overnight oats, or yogurt bowls for natural sweetness and extra fiber.

• Add to homemade granola or lactation bars instead of refined sugars.

Easy Cereal with Nuts, Oats, Berries & Dates

Baking & Cooking

• Use blended dates or date sugar as a natural sweetener in muffins, pancakes, or energy bars.

• Chop and mix into whole-grain breads, quinoa bowls, or rice dishes for a Middle Eastern–inspired twist.

• Add to salads for an interesting twist and a touch of sweetness (pictured below is my Harvest Chicken Salad with Dates, one of the many recipes in the TLNourish app)

Harvest Chicken Salad with Dates

NOTE: If you have gestational diabetes or elevated postpartum blood sugar, enjoy dates in moderation and pair them with protein or fat to reduce blood sugar spikes, such as in this Harvest Chicken Salad with Dates (full recipe in the TLNourish App)

Did you know that Ajwa dates - a variety often mentioned in traditional medicine - contain particularly high antioxidant levels compared to common varieties like Medjool or Deglet Noor?

Practical Tips for Buying and Storing Dates

• Choose quality: Medjool and Deglet Noor are two common varieties - both rich and soft, but Medjool tends to be larger and more caramel-like.

• Check freshness: Fresh dates should be plump and slightly sticky, not hard or overly dry.

• Storage: Store in an airtight container at room temperature for up to a month, or refrigerate/freeze for longer shelf life.

• Pit before eating: Most dates contain pits unless labeled as “pitted.”

Final Thoughts

Dates are one of those rare foods that beautifully combine tradition and science - and those old wives tales are actually supported by science. Whether you’re preparing for birth or recovering in the postpartum period, they offer steady energy, important minerals like iron and potassium, and natural antioxidants that support healing and vitality.

You don’t need to overthink it - just a few dates each day, paired with protein or healthy fats, can be an easy, satisfying way to add nourishment to your routine. They’re a whole food source of sweetness that can replace more processed snacks and help meet your increased energy needs during pregnancy and breastfeeding.

As a Registered Dietitian, my focus is on helping you use nutrition to support your body through each stage of motherhood, and dates are one of those simple, evidence-backed foods that fit perfectly into that goal.

About the Author

This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.

References

1. Al-Kuran, O., Al-Mehaisen, L., Bawadi, H., Beitawi, S., & Amarin, Z. (2011). The effect of late pregnancy consumption of date fruit on labour and delivery. Journal of Obstetrics and Gynaecology, 31(1), 29–31. https://doi.org/10.3109/01443615.2010.522267

2. Saryono, M.D.A., & Rahmawati, E. (2016). Effects of Dates Fruit (Phoenix dactylifera L.) in the Female Reproductive Process. International Journal of Recent Advances in Multidisciplinary Research, 3(7), 1630–1633.

3. Razali, N., Mohd Nahwari, S.H., Sulaiman, S., & Hassan, J. (2017). Date fruit consumption at term: Effect on length of gestation, labour and delivery. Journal of Obstetrics and Gynaecology, 37(5), 595–600. https://doi.org/10.1080/01443615.2016.1274030

4. Kordi, M., Meybodi, F.A., Tara, F., Fakari, F.R., Nemati, M., & Shakeri, M. (2017). Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women. Iranian Journal of Nursing and Midwifery Research, 22(5), 383–387. https://doi.org/10.4103/ijnmr.IJNMR_213_15

5. Nurul, H., Wahyuni, S., & Mulyati, T. (2019). Anti-inflammatory effect of dates (Phoenix dactylifera L.) fruit extract in rats. IOP Conference Series: Earth and Environmental Science, 250, 012038. https://doi.org/10.1088/1755-1315/250/1/012038

6. Zhang, C.R., Aldosari, S.A., Vidyasagar, P.S.P.V., Nair, K.M., & Nair, M.G. (2013). Antioxidant and anti-inflammatory assays confirm bioactive compounds in Ajwa date fruit (Phoenix dactylifera L.). Journal of Agricultural and Food Chemistry, 61(24), 5834–5840. https://doi.org/10.1021/jf401371v

7. Bagherzadeh Karimi, M., et al. (2020). Effects of date fruit (Phoenix dactylifera L.) on labor and delivery outcomes: A systematic review and meta-analysis. BMC Pregnancy and Childbirth, 20, 210. https://doi.org/10.1186/s12884-020-02926-6

8. Sagi-Dain, L., & Sagi, S. (2021). The effect of late-pregnancy date fruit consumption on delivery progress – A meta-analysis. EXPLORE, 17(6), 569–573. https://doi.org/10.1016/j.explore.2021.05.007

9. Shehzad, M., Rasheed, H., Naqvi, S.A., Al-Khayri, J.M., Lorenzo, J.M., Alaghbari, M.A., Manzoor, M.F., & Aadil, R.M. (2021). Therapeutic potential of date palm against human infertility: A review. Metabolites, 11(6), 408. https://doi.org/10.3390/metabo11060408

10. Rezki, N.R., & As’ad, S. (2023). The antioxidant effect of Ajwa dates (Phoenix dactylifera L.) to inhibit the progression of preeclampsia threats on pregnant women. World of Health Journal. https://doi.org/10.33096/woh.vi.1324

11. Mitsalina, J., Durrah, J., & Martini, T. (2025). Non-pharmacological management of pregnancy anemia and labor acceleration: The role of date fruit consumption. MAKEIN Journal of Midwifery and Health Sciences, 6(2), 57–64. https://doi.org/10.47679/makein.2025239

12. Bagherzadeh Karimi, M., et al. (2024). Is oral consumption of dates (Phoenix dactylifera L. fruit) in the peripartum period effective and safe integrative care to facilitate childbirth and improve perinatal outcomes: A comprehensive revised systematic review and dose-response meta-analysis. BMC Pregnancy and Childbirth, 24, 12.

13. Sultan Qaboos University Medical Journal. (2024). The impact of the fruit and seed of date on childbirth stages and pregnancy complications. Sultan Qaboos University Medical Journal, 24(4), 483–490.

14. Unspecified author (Indonesia). Effect of Extract Meat Dates (Phoenix dactylifera L.) to Oxytocin Levels in Pregnant Mice (Mus musculus L.). (Date not given; experimental animal study cited in multiple reviews.)

15. Modepeng, T., Pavadhgul, P., Bumrungpert, A., & Kitipichai, W. (2021). The effects of date fruit consumption on breast milk quantity and nutritional status of infants. Breastfeeding Medicine, 16(11), 843–849. https://doi.org/10.1089/bfm.2021.0031

16. Rahma Kusuma Dewi, Dewi Nur Afifi, Alfika Awatiszahro, Wartinah, & Dina Yulianti. (2021). The Effect of Dates (Phoenix dactylifera) on Breast Milk Production in Post Partum Mother Day 3-9. Journal of Global Research in Public Health, 6(1), 52–55. https://doi.org/10.30994/jgrph.v6i1.314