Eating Dates During Pregnancy – Benefits, Side-Effects & More

Dates are a delicious fruit, loaded with nutrients and flavour. In fact, this fruit is also commonly used in Indian cuisine to add a sweet and tangy flavour to dishes. If you eat dates regularly, you might be debating whether this fruit is safe to eat during pregnancy too. It is said that eating dates during the ninth month of your pregnancy can ease labour. But is this true about eating dates during pregnancy? How do dates help with labour? Read this article to know if eating dates in pregnancy can help you with nutrient-intake and also impact labour in any way.

Is It Safe to Eat Dates While Pregnant?

Dates are not only safe for both the mother and baby, but are also beneficial. Dates contain fructose that breaks down quickly and offers instant energy without altering one’s blood sugar levels. Pregnant women can eat dates as they contain laxatives which aid in uterus contractions and ease labour by shortening it.

Research has shown that the consumption of khajoor in pregnancy shortens labour and affects delivery positively (1).

Nutritional Value of Dates

Here is a table that shows the nutritional content in 100g of dates:

Dates are highly recommended for pregnant women as they can reduce the risk of anaemia, help cope with morning sickness, regulate blood pressure and blood sugar levels, get rid of toxins, boost immunity, and maintain healthy calcium content in the body. Dates are loaded with different nutrients that can help pregnant women immensely (2).

When to Start Eating Dates in Pregnancy?

Many healthcare providers suggest starting to eat dates in the third trimester, around 36 weeks of pregnancy. This timing is often recommended because studies have shown that consuming 6-7 dates daily from 36 weeks may help with cervical ripening and lead to more favourable labour outcomes. However, it’s always best to consult with your own doctor or midwife for personalised advice.

How Many Dates to Eat During Pregnancy?

A typical recommendation is to enjoy 2-3 dates daily during your first and second trimesters. When you enter the third trimester, you may consider increasing your intake to around 6 dates per day, after discussing it with your healthcare provider.

If you have any pre-existing medical conditions or pregnancy complications, seek your doctor’s advice on how many dates you can consume daily.

Benefits of Eating Dates During Pregnancy

Want to know some dates benefits in pregnancy? Here are some of the advantages of eating dates when pregnant (3):

• Dates contain proteins which help build amino acids that are required for bodily growth.
• Research proves that more than 83% of the women who ate dates had their membranes intact when admitted to the hospital, and less than 28% of these women were given synthetic oxytocin or prostin during labour. On the other hand, 60% of non-date eating pregnant women had their membranes intact, and about 43% of them needed prostin.
• Dates help boost the oxytocin effect – the contraction of the womb – which, in turn, enhances uterus sensitivity (4).
• Calcium, serotonin, and tannin present in dates help in the proper contraction of the uterine muscles.
• Dates contain both saturated and unsaturated fatty acids that supply energy. They also help in producing prostaglandins. Both the oxytocin effect and prostaglandins are essential for labour.
• Dates ease and shorten labour as they contain laxatives that aid contractions (5).
• Dates provide important minerals like potassium (for nerve function and fluid balance), magnesium (which can help prevent preeclampsia), and iron (to combat anemia).
• The calcium present in dates contributes to the development of the baby’s skeletal system while helping to maintain the mother’s bone density.

Are There Any Harmful Effects of Eating Dates During Pregnancy?

As such, no study claims that dates are unsafe for pregnant women. In fact, eating dates in moderation during the first and third trimesters is excellent for your health as well as your baby’s health. However, if you overeat, you may experience the following side effects of dates in pregnancy first trimester:

• Weight gain
• Chance of gestational diabetes (6)
• Increase in blood sugar levels
• Tooth decay if you do not maintain proper oral hygiene

Eating Dates During Different Stages of Gestation

This is a common question that pregnant women ask. Read on to discover when to start eating dates during pregnancy:

1. Eating Dates in the First Trimester

Eating dates is important in the first trimester as constipation is a big issue during this time. Eat dates to ensure a healthy bowel movement and no internal discomfort. However, make sure to limit the quantity of the dates you eat during the first trimester if you have blood sugar issues or group B strep infection (an infection found in the rectum or vagina of a pregnant woman).

2. Eating Dates in the Second Trimester

Avoid eating dates during the second trimester if your blood sugar levels are high or your glucose test is not normal as the chances of having gestational diabetes will be quite high during this time. However, you can always talk to your gynaecologists and then take a call, as eating a few of them will not do any harm.

3. Eating Dates in the Third Trimester

Make sure you eat dates during the third trimester as this will help in shortening labour and making the entire delivery process easy, owing to its natural laxative properties which aid contractions. Start eating six dates in a day from the starting of the 36th week i.e. four weeks from the expected date of delivery.

4. Eating Dates in the Summer

Many women prefer to avoid eating dates during summers as they think it will upset their stomachs. However, this has not been scientifically proven.

During pregnancy, a woman’s body produces heat owing to the different physical and hormonal changes – eating too many dates will only increase it. Limit the intake of dates during the last stages of pregnancy to avoid any complications.

5. Eating Dates in the Winters

Regardless of the weather, it is important to limit dates consumption during pregnancy. You can increase your date intake during winters as the heat produced will help beat the cold will also provide you with the required nutrients.

As a rule of thumb, you will need 300 calories extra every day for the proper development of the foetus. Thus, choose healthy options for the consumption of all these calories – options that are loaded with nutrients – and avoid foods that are low in nutrition and high in sugar. Folate, iron, calcium, and potassium are among the most important nutrients that your body needs during pregnancy, and dates offer you all these nutrients.

Different Ways of Consuming Dates During Pregnancy

There are many ways to consume dates during pregnancy. The first way is, of course, eating them raw. Here are some more ideas on how you can eat dates:

• Make a Smoothie: Mix six dates with a cup of yoghurt and blend them in a blender to make a smoothie.
• Syrup: Make date syrup at home by blending a few dates with milk. Drizzle the mixture over ice cream, toast, waffles or oatmeal.
• Dessert: To make a simple date dessert, you can just add a few dates to some steamed semolina and top it off with some honey.
• Pie Crust: Mix dates and nuts in the grinder and make a smooth puree. Mix that with the pie dough for a healthy and tasty crust.
• Sweetener: Replace sugar with dates in milk and other drinks. Consumption of fructose is a better option than sucrose.
• Cookies and Muffins: You can add dates to your cookie or muffin batter and enhance the taste.
• Wraps: You can also include dates in chicken and tuna wraps and rolls for a subtle, sweet taste.
• Energy Balls: Pulse dates with oats, nuts, and a pinch of cinnamon in a food processor, then roll the mixture into small, no-bake balls for a healthy snack.
• Stuffed Snack: Remove the pit from a date and fill the centre with almond butter or cream cheese for a simple and satisfying sweet and savoury treat.

Which Variety of Dates to Eat?

There are many varieties of dates available. While some are soft and have high moisture content, others are dry and chewy. Regardless of the type, you can use these to make numerous snacks and recipes. Let’s look at the varieties of dates that you can eat during pregnancy:

1. Chinese Red Dates

These are high in iron and can help prevent anaemia. They are even known to improve the quality of the mother’s milk and prevent haemorrhage post-delivery.

2. Medjool Dates

This variety of dates has all the nutrients a pregnant woman needs. They happen to be an excellent source of carbohydrates and have low-fat content. Enriched with fibre and proteins, this is one of the best varieties of dates you can have while pregnant. Medjool dates are high in vitamin content as well—folate, niacin, pantothenic acid, pyridoxine, riboflavin, thiamine, and other vitamins like A, C, and K. The high iron content in these dates helps reduce bad cholesterol and keeps your heart healthy. Antioxidants eliminate free radicals and prevent cancer too.

Date Recipes for Pregnant Women

Dates can be eaten in pregnancy in nutritious ways to satisfy sweet cravings. Here are a few simple and delicious recipes to help you enjoy dates.

1. Date Smoothie

This smoothie is a popular and tasty way to consume several dates at once, especially in the third trimester.

What You Will Require

• 1 cup milk of choice (e.g., unsweetened almond milk, dairy milk)
• 1/2 frozen banana
• 3-5 frozen pitted Medjool dates (using them frozen is key for best texture)
• 1 scoop vanilla protein powder (optional)
• 1 tablespoon nut butter (e.g., cashew or almond butter)
• 1 teaspoon vanilla extract (optional)
• 4-5 ice cubes

How to Make It

1. Place the milk into the blender first.
2. Add the frozen banana, frozen dates, and ice cubes.
3. Add the protein powder, nut butter, and vanilla extract.
4. Blend on high until the mixture is completely smooth.
5. Pour into a glass and enjoy immediately

2. Healthy Date Carrot Muffins

These muffins are a perfect grab-and-go snack or breakfast, combining the natural sweetness of dates and carrots.

What You Will Require

• 1 cup all-purpose flour
• 1 cup oats (quick oats work well)
• 1/2 cup brown sugar
• 2 teaspoons ground cinnamon
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 cup roughly chopped pitted dates
• 1 cup finely shredded carrot
• 1 large egg, beaten
• 1/4 cup vegetable oil
• 1 cup milk
• 2 teaspoons vanilla extract

How to Make It

1. Preheat your oven to 400°F (200°C) and line a muffin tin with liners.
2. In a large bowl, combine the flour, oats, brown sugar, cinnamon, baking powder, and baking soda.
3. Add the chopped dates and shredded carrot to the dry ingredients. Toss well until they are coated and no clumps remain.
4. In a separate, smaller bowl, whisk together the beaten egg, oil, milk, and vanilla extract.
5. Pour the wet ingredients into the dry ingredients and stir until just combined.
6. Spoon the batter into the prepared muffin tin, filling each cup about 3/4 full.
7. Bake for 20-25 minutes, or until a toothpick inserted into the centre of a muffin comes out clean

Precautions to Take

You need to be careful about the number of dates you are eating. Overeating can lead to weight gain and other health issues.

FAQs

1. Can I eat Chinese red dates during pregnancy?

Yes, you can eat Chinese dates fruit during pregnancy. In fact, Chinese Red Dates are rich in iron and also improve the nutritional value of breastmilk. However, make sure you stick to a limit of no more than 6 per day.

2. How many dates do I need to eat to induce labour?

There is no exact figure that guarantees this result. However, eating approximately 6 dates per day, starting 4-6 weeks prior to delivery, has helped women induce labour.

This was all about dates and pregnancy. Dates are loaded with nutrients, and eating them is easy. Dates have been the go-to food for women in labour since time immemorial, and doctors also recommend that pregnant women include dates in their daily diet. If you are a mother-to-be and you are planning to include dates in your diet, consult your doctor first. Look for brands that offer organic dates as these are free of chemicals or preservatives. It is best to consume fresh dates. Eat them in moderation and you will be fine!

Also Read:

Eating Almonds during Pregnancy
Consuming Raisins while Pregnant
Eating Cashew Nuts in Pregnancy
Can You Eat Figs (Anjeer) while Pregnant?

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Sources References

1. National Library of Medicine – The effect of late pregnancy consumption of date fruit on labour and delivery

2. National Library of Medicine – Nutritional and functional properties of dates: a review

3. Cleveland Clinic – The Sweet Health Benefits of Dates

4. National Library of Medicine – Effect of Dates in Late Pregnancy on the Duration of Labor in Nulliparous Women

5. Taylor & Francis Online – Deciphering the anti-constipation characteristics of palm dates (Phoenix dactylifera): a review

6. National Library of Medicine – Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis