What to Eat to Prepare You for Labour: A Science Based Approach to Enhance Your Birthing Experience

By Dr Luke McPherson (TCM)

TCM, Acupuncture, Crows Nest

What to eat for labour

You have experienced the joy of the first 2 trimesters, and are well-versed on the foods that you shouldn’t eat, now you have entered your third trimester and are preparing to meet your beautiful new baby, I will help guide you on what you should eat. The third trimester is a crucial time as your body prepares for labour and delivery; the foods and beverages you consume can play a key role in supporting your body during this phase, providing energy, nutrients, and even specific properties that may ease the labour process. Let’s explore the foods that can help with labour, the optimal way to consume them, and the science behind how they support your labour preparation.

Dates: The Natural Labour Booster:

Dates have been recognised for their ability to support labour by ripening the cervix. Studies suggest that consuming 6 dates a day from week 36 onwards can help facilitate a more favourable labour outcome. Dates are rich in carbohydrates, fibre, and essential vitamins, making them an ideal snack for pregnant women. But their true power lies in their labour-enhancing properties.

Why they work: Dates contain natural sugars and compounds such as tannins, which are believed to increase the sensitivity of the uterus to oxytocin, the hormone responsible for labour contractions. They are also high in potassium, magnesium, and folate, which support muscle function and relaxation, reducing the likelihood of prolonged labour.

·       How to eat: 6 dates per day, starting from week 36 of pregnancy.

·       Optimal time: Week 36 to delivery.

A clinical study showed that the regular consumption of dates in late pregnancy significantly reduced the need for labour induction and augmentation (Al-Kuran et al., 2011). The study concluded that dates enhance cervical ripening, leading to a more efficient labour process.

Red Raspberry Leaf Tea: Toning the Uterus

Red raspberry leaf tea has been used traditionally to prepare the uterus for childbirth. It is known for its potential to strengthen the uterine muscles, helping make contractions more effective during labour.

Why it works: Red raspberry leaf tea contains fragrine, an alkaloid believed to tone the muscles of the uterus, making contractions more coordinated and efficient when labour begins. This uterine support can also reduce the length of labour by improving uterine contractions without increasing pain. Additionally, the tea provides nutrients like iron, calcium, and magnesium, which contribute to muscle health and reduce muscle cramps.

·       How to consume: Start with 1 cup daily from the second trimester, increasing to 2-3 cups daily in the third trimester.

·       Optimal time: Begin in the second trimester, increase during weeks 32 to delivery.

A study by Parsons, Simpson, and Ponton (1999) showed that red raspberry leaf tea reduced the likelihood of requiring medical interventions, such as the use of forceps, and shortened the second stage of labour.

Healthy Fats: Supporting Hormonal Balance

Foods rich in healthy fats, such as avocados, nuts, seeds, and fatty fish (That are suitable for consumption during pregnancy), provide essential fatty acids necessary for the production of prostaglandins, hormones that help soften the cervix. These fats also provide long-lasting energy, which is particularly important during labour.

Why they work: Healthy fats, particularly omega-3 fatty acids, support the production of prostaglandins, which are involved in cervical ripening and preparing the body for labour. Prostaglandins help relax and soften the cervix, making it easier for the baby to move through the birth canal. Additionally, omega-3s are crucial for reducing inflammation and supporting foetal brain development.

·       How to incorporate: Include 1-2 servings of healthy fats (e.g., half an avocado, 1 handful of nuts) daily.

·       Optimal time: Throughout the entire pregnancy, but especially in the third trimester for hormone production.

Omega-3 fatty acids are essential for hormone production, foetal brain development, and inflammation reduction, all of which are key during late pregnancy (Coletta, Bell, & Roman, 2010).

Complex Carbohydrates: Sustained Energy for Labour

Labour requires immense energy, and your body needs a steady supply of fuel. Complex carbohydrates, such as whole grains, sweet potatoes, quinoa, and oats, are excellent sources of slow-digesting energy that can help sustain you through the physically demanding stages of labour.

Why they work: Complex carbohydrates break down into glucose, the primary source of energy for your muscles, including the uterus. Maintaining stable blood sugar levels is essential during labour, as it helps prevent fatigue and keeps your energy levels consistent. Additionally, complex carbs are rich in fibre, which can support healthy digestion and prevent constipation—a common issue in late pregnancy.

·       How to eat: Incorporate 2-3 servings of complex carbohydrates into meals daily (e.g., whole grains, quinoa, or sweet potatoes).

·       Optimal time: Throughout the third trimester, to build energy reserves for labour.

Complex carbohydrates are crucial for maintaining energy and stamina during labour, which can last many hours. Whole grains are a sustained energy source due to their slow breakdown into glucose (King, 2000).

Leafy Greens: Nutrients for Blood Clotting and Recovery

Leafy greens like spinach, kale, and Swiss chard are rich in essential nutrients like vitamin K (potassium), which supports blood clotting. This becomes particularly important during labour when blood loss occurs. Greens are also high in iron, which helps maintain healthy haemoglobin levels and reduce the risk of anaemia.

Why they work: Vitamin K plays a crucial role in the body’s blood clotting mechanisms, helping to minimise the risk of excessive bleeding during delivery. Iron supports red blood cell production, which is critical during labour and delivery when blood loss can occur. Additionally, leafy greens provide antioxidants and calcium, which support muscle function and recovery after labour.

·       How to eat: Include 1-2 servings of leafy greens daily in your meals.

·       Optimal time: Throughout the entire pregnancy, but focus on regular intake in the third trimester to prepare for delivery.

Vitamin K and iron-rich foods help reduce postpartum bleeding and support faster recovery after childbirth (Cemortan et al., 2021).

Water and Hydration: Keeping the Body Ready

Hydration is vital throughout pregnancy, but since we are discussing the third trimester, I’ll discuss why it becomes even more crucial. Proper hydration supports amniotic fluid levels, reduces the risk of premature labour caused by dehydration, and ensures efficient uterine contractions during labour.

Why it works: Water helps maintain amniotic fluid levels and supports the muscles in the uterus, which are crucial for efficient contractions. Dehydration can lead to Braxton Hicks contractions, which can be painful and unproductive. Moreover, staying hydrated helps to prevent constipation and promotes overall circulation, ensuring that oxygen and nutrients reach the baby effectively.

·       How to stay hydrated: Drink 8-10 glasses of water per day; consider coconut water or natural electrolyte drinks to maintain electrolyte balance.

·       Optimal time: Throughout the entire pregnancy, with increased focus in the third trimester.

Adequate hydration ensures the uterus contracts effectively and reduces the chances of complications during labour (Cheek, 1985).

Pineapple: Potential Cervical Softening

Pineapple is often suggested in the final stages of pregnancy due to its bromelain content. Bromelain is thought to soften the cervix and prepare it for labour, though the evidence is mostly anecdotal.

Why it is said to work: Bromelain, an enzyme found in pineapple, may help soften the cervix and prepare it for dilation during labour. While the levels of bromelain in fresh pineapple are relatively low, some women find that eating pineapple helps stimulate digestion, which can indirectly promote labour. Bromelain is also known for its anti-inflammatory properties, which can help with discomfort in late pregnancy.

·       How to consume: Eat fresh pineapple (1-2 servings) daily if desired.

·       Optimal time: Starting at week 38, if you want to explore its potential cervical softening effects.

While scientific evidence is limited, bromelain's cervical softening properties are suggested in some studies, though larger quantities of pineapple would be needed to see significant effects (Pavan et al., 2012).

Eggplant: A Traditional Approach

Eggplant is rich in fibre and nutrients and is often part of folklore regarding labour induction. While its effect on labour is more anecdotal than scientific, eggplant is beneficial for digestion and provides essential nutrients that support a healthy pregnancy.

Why it might work: The high fibre content in eggplant supports digestion, which is important in late pregnancy when constipation and bloating are common. Some women also believe that eggplant dishes, like eggplant parmesan, may help induce labour, though this is largely anecdotal. Eggplant also contains magnesium and potassium, which can aid in muscle relaxation.

·       How to incorporate: Enjoy baked eggplant or eggplant-based dishes 1-2 times a week.

·       Optimal time: From week 37 onward if desired, though evidence is anecdotal.

Though there is no concrete scientific evidence linking eggplant consumption to labour induction, it is a nutritious addition to a late pregnancy diet.

Spicy Foods: Stimulating Labour Naturally

Many women turn to spicy foods in the final days of pregnancy, hoping the heat will stimulate labour. The theory is that spicy foods can irritate the digestive tract, which may stimulate the uterus and trigger contractions.

Why it might work: Spicy foods can cause irritation in the stomach lining, leading to increased bowel movements and sometimes stimulating uterine contractions. While this isn’t scientifically proven, some women find that eating spicy foods can help bring on labour. Additionally, spicy foods can stimulate the release of endorphins, which can help alleviate the discomfort often experienced in late pregnancy.

·       How to consume: Include spicy foods in your diet as desired in the final weeks.

·       Optimal time: From week 38 onwards, but be mindful of heartburn or digestive issues.

There is no substantial scientific evidence supporting spicy foods as labour stimulants, but some anecdotal reports suggest it may help induce labour by stimulating the digestive system (Smith, 2014).

Final Thoughts…

As you approach labour, maintaining a balanced diet full of nutrients that support energy, hormone balance, and overall health is essential. While some foods may help promote labour naturally, you should consult a professional such as Dr Luke McPherson (TCM) to help you incorporate these changes to your diet.

The goal is to ensure your body is well-nourished and ready for the intense process of childbirth, so adopting this approach in conjunction with weekly acupuncture sessions will give you optimal birth preparation so your labour experience can ready you to meet your beautiful new baby.

Call Dr Luke McPherson (TCM) for a Consultation today!

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References

1.     Al-Kuran, O., Al-Mehaisen, L., Bustanji, Y., Al-Youzbaki, B., & Tamimi, A. (2011). The effect of late pregnancy consumption of date fruit on labor and delivery. Journal of Obstetrics and Gynaecology, 31(1), 29-31. https://doi.org/10.3109/01443615.2010.522267

2.     Cemortan, M., & Cernetchi, O. (2021). The role of vitamin K during pregnancy–a literature review. Romanian Medical Journal, 68(4), 254-460.

3.     Cheek, D. B., Petrucco, O. M., Gillespie, A., Ness, D., & Green, R. C. (1985). Muscle cell growth and the distribution of water and electrolyte in human pregnancy. Early human development, 11(3-4), 293-305.

4.     Coletta, J. , Bell, S. J., & Roman, A. S. (2010). Omega-3 fatty acids and pregnancy. Reviews in Obstetrics and Gynecology, 3(4), 163-171.

5.     King, J. C. (2000). Physiology of pregnancy and nutrient metabolism. The American Journal of Clinical Nutrition, 71(5), 1218S-1225S.

6.     Parsons, M., Simpson, M., & Ponton, T. (1999). Raspberry leaf and its effect on labor: Safety and efficacy. Australian College of Midwives Incorporated Journal, 12(3), 20-25.