Benefits of Using Dates During Pregnancy

Ask a group of mums about dates in pregnancy and you will hear strong opinions. Some swear the six-a-day habit made their labour easier. Others have never heard of it.

The research sits somewhere in between. There is real evidence behind eating dates in late pregnancy, and there are also real gaps. This guide sets out both, along with how many to eat, when to start, and who should check with their midwife first.

This article is general information, not medical advice. Always discuss changes to your diet in pregnancy with your midwife, GP or obstetric team, especially if you have gestational diabetes or any other pregnancy condition.

Why Dates Have a Long History in Pregnancy

Dates have been eaten around birth for centuries across the Middle East, North Africa and South Asia. The tradition is older than any clinical trial. What changed in the last fifteen years is that researchers started testing it.

What the Research Says About Dates and Labour

The Study That Started It: Jordan, 2011

The most widely quoted study was published in the Journal of Obstetrics and Gynaecology in 2011. Researchers followed 69 women who ate six dates a day for the four weeks before their due date, and compared them with 45 women who ate none.

The women who ate dates had:

• Greater cervical dilatation on admission: 3.52cm vs 2.02cm on average

• More intact membranes on arrival: 83% vs 60%

• More spontaneous labour: 96% vs 79%

• Less need for induction or augmentation with prostin or oxytocin

• A shorter latent (early) phase of labour: about 510 minutes vs 906 minutes

The authors described these as encouraging but called for a randomised controlled trial. That caution matters: women chose whether to eat dates, so other differences between the groups could explain part of the effect.

The 2021 Meta-Analysis

A 2021 meta-analysis pooled four eligible studies. Women who ate dates in late pregnancy were admitted with about 1.1cm greater cervical dilatation on average, had around 40 percent lower need for induction or augmentation, and had a shorter latent phase of labour.

The 2024 Systematic Review

The largest review so far, a 2024 systematic review and dose-response meta-analysis, included 48 studies. It found that eating dates in late pregnancy was linked to shorter labour, less need for induction, more spontaneous delivery, higher cervical dilatation on admission and better cervical readiness scores. It also noted that data on babies' outcomes were too limited to pool.

Its conclusion was careful: the results are promising, but more well-designed trials are needed before dates can be called an established, effective and safe part of care.

What This Means for You

Dates are not currently part of NHS or NICE guidance for labour preparation. Many UK midwives are aware of the research and happy to discuss it.

The Nutrition Side: What Dates Give You in Pregnancy

Labour aside, dates bring useful nutrients to pregnancy eating. Here is an honest view of what a typical daily amount provides.

Estimates based on typical reference values. Actual values vary by variety.

The Calorie Detail Most Articles Miss

NICE guidance notes that energy needs increase by only about 200 kcal a day, and only in the last three months of pregnancy. Six small Saudi dates land almost exactly on that figure. Six jumbo Medjool dates are roughly double it.

So if you are following the "six a day" approach from the research, smaller dates or a mix of sizes fit your energy needs far better than six large Medjool. Several of the studies specified amounts in the region of 60g to 80g a day.

Constipation Relief

Constipation affects a lot of pregnant women, partly because of hormonal changes and iron supplements. The mostly insoluble fibre in dates adds bulk and supports regularity. Drink plenty of water alongside them.

Iron: Be Realistic

You may read that dates are "rich in iron." They contain some, but six dates provide less than a tenth of an adult woman's daily reference intake. If you are low in iron, follow your midwife's advice on supplements and iron-rich foods such as red meat, pulses and fortified cereals. Eating dates with vitamin C-rich fruit can help your body absorb the iron they do contain.

Gestational Diabetes: Talk to Your Team First

This is the most important caveat. Dates are high in natural sugar. If you have gestational diabetes, or are at higher risk of it, do not start a daily date habit without checking with your antenatal diabetes team. They may suggest a smaller amount, eating dates with protein, or testing your blood glucose response.

A Practical Plan: When to Start and How to Eat Them

Easy Ways to Eat Six a Day

• Split them up: two with breakfast, two mid-afternoon, two after dinner.

• Pair with protein: stuff with nut butter or eat with Greek yoghurt to slow the sugar release.

• Chop into porridge or overnight oats.

• Blend into a smoothie with milk and a banana on days you do not feel like chewing.

Which Varieties Suit Pregnancy?

Any natural, unprocessed date works. Texture and sweetness are a matter of taste, and your appetite can change dramatically in the third trimester.

• Ajwa: dark, dense, and traditionally eaten in pregnancy. Less sweet than Medjool. See why Ajwa dates are popular around the world.

• Mabroom: firm, mild and easy to eat without feeling heavy.

• Medjool: soft and sweet. The most familiar option, but larger, so fewer go a long way.

Not sure how they compare? Our breakdown of Ajwa vs Medjool and how they actually differ helps, as does our ranking of the softest and the firmest dates.

Food Safety in Pregnancy

Plain dried dates are a low-risk food in pregnancy. A few simple habits keep it that way:

• Buy dates with nothing added: no glazing, syrups or preservatives.

• Check for any fuzzy growth or sour smell before eating. Small white spots are usually natural sugar crystals, not mould.

• Keep sealed packs somewhere cool and dry, and refrigerate once opened. Our guide on how to store dates so they last covers the details.

The Roots Pregnancy Bundle

The Roots Pregnancy Bundle brings together Ajwa, Mabroom and Medjool in three 450g packs, currently £28.99, saving nearly £5 on buying them separately. At around 70g a day, the bundle's 1.35kg covers roughly the last three weeks before your due date. For the full four weeks plus some for after the birth, add an extra 800g pack of your favourite variety. It also makes a thoughtful baby shower gift.

Every Roots date is sourced directly from Saudi Arabia, with no glazing, preservatives or added sugar. UK delivery takes 2 to 4 working days. If you have a question about the varieties before ordering, contact the Roots team.

Frequently Asked Questions

When should I start eating dates in pregnancy?

Most studies started at around 36 to 37 weeks, roughly four weeks before the due date. Check with your midwife before you begin.

How many dates should I eat a day in late pregnancy?

Studies typically used around six dates, or about 60g to 80g, a day. Smaller dates fit the extra third-trimester energy needs better than six large Medjool.

Do dates induce labour?

Dates are not a proven way to start labour. Research suggests they may help the cervix prepare, raise the chance of labour starting on its own and reduce the need for medical induction, but the evidence is still developing.

Can I eat dates if I have gestational diabetes?

Speak to your antenatal diabetes team first. Dates are high in natural sugar and may need to be limited or paired with protein.

Are dates good for pregnancy constipation?

Their fibre can help, especially with plenty of water. If constipation continues, speak to your midwife or pharmacist.

Are dates safe in the first trimester?

Yes, as part of a balanced diet. The labour-related research focuses on the last four weeks, but dates are a normal, safe food throughout pregnancy.