Top 10 Health Benefits of Eating Dates During Pregnancy

Looking for a natural way to boost energy, digestion, and fetal development during pregnancy? Dates are here for you!

Dates—also known as khajur—might be the nutrient-rich superfood you’re missing. Packed with iron, fibre, folate, and antioxidants, these sweet fruits can do much more than satisfy cravings. From easing constipation to supporting labour and baby’s growth, discover why adding a few dates to your pregnancy diet is a smart (and delicious) decision.

10 Proven Health Benefits of Eating Dates During Pregnancy

Eating dates during pregnancy is a natural and nutritious way to support both mother and baby. Packed with essential vitamins, minerals, and natural sugars, dates provide energy, improve digestion, and may even help in preparing the body for labor. Including them in your diet can offer 10 health benefits throughout pregnancy.

1. Fibre-Rich Nutrition

Including dates in pregnancy can benefit your digestive system. They contain dietary fibre, known to help digestion and fight constipation, a typical problem during pregnancy. Consuming enough fibre can also assist in maintaining regular bowel movements and promoting optimal digestive health.

2. Abundant in Potassium

Dates are naturally rich in potassium, a vital mineral that supports healthy heart and muscle function. Consuming potassium-rich foods like dates during pregnancy can help regulate blood pressure and promote a strong cardiovascular system.

3. Excellent Source of Folate

During the early stages of pregnancy, you must ensure you consume enough folate, also called folic acid or vitamin B9. This essential nutrient can be found in dates and is known to support the development of the baby’s neural tube, thus helping to prevent certain birth defects. Therefore, it is recommended to include dates in the pregnancy food chart to ensure that you are getting enough folate to support a healthy pregnancy.

4. Rich in Iron

Pregnancy is a crucial period during which the body requires specific nutrients for the proper development of the foetus. One such nutrient is iron, which is crucial in developing red blood cells and transporting oxygen to the unborn child.

5. Low Glycemic Index Food

The low glycemic index (GI) found in dates is attributed to their ability to cause a gradual and consistent elevation in blood sugar levels compared to high GI foods. As a result, they regulate blood sugar and provide long-lasting energy without causing sudden spikes in glucose levels. Hence, dates are good for pregnancy.

6. Alternative to Sugar Substitutes

To reduce refined sugar and artificial sweeteners, try using dates in your diet. They provide natural sweetness to satisfy your sweet tooth while also offering fiber, vitamins, and minerals. Using dates as a sugar alternative can help you make healthier choices without compromising on taste.

7. Helps Relieve Constipation Naturally 

Dates are rich in dietary fibre, which helps alleviate constipation during pregnancy. Fibre adds bulk to stools and improves bowel movements, promoting regularity. 

Consuming dates regularly can help pregnant women avoid the discomfort of constipation, which is common due to hormonal changes and pressure on the intestines. Dates also support gut health and prevent other digestive issues.

8. May Prevent Birth Defects

Dates are a natural source of folate, an essential nutrient that supports healthy fetal development and helps reduce the risk of neural tube defects. Including dates in your diet can contribute to adequate folate intake during early pregnancy, supporting a healthier pregnancy overall.

9. May Induce Natural Labour

Dates contain natural sugars and bioactive compounds that may support cervical ripening and improve uterine contractions, potentially aiding natural labour. Research suggests that consuming dates in the weeks before delivery may reduce the need for induced labour and shorten its duration. They are a nutritious way to help prepare for childbirth.

10. Supports Healthy Blood Sugar Levels in Moderation

Despite their natural sweetness, dates have a low glycemic index and can help regulate blood sugar levels. Consuming dates in moderation may provide energy and satisfy sweet cravings without causing sugar spikes, making them suitable for pregnant women managing gestational diabetes. Their fibre content further supports stable blood sugar levels.

Also Read: Benefits of Dates

Takeaway

During pregnancy, a well-balanced diet is essential for both the mother’s health and the baby’s development. Including dates in your diet can be beneficial, as they provide natural energy, support digestion, and contribute to healthy fetal development. While no single food guarantees a perfect pregnancy, dates are a nutritious addition to a varied diet that supports overall maternal well-being.

Expert Quote

“Dates are a rich source of nutrients during pregnancy. In addition to boosting maternal energy, they support healthy digestion and reduce symptoms like constipation, which are common during this time.”

Dr Lakshmi Vaswani

Frequently Asked Questions (FAQs)

References

• Nasiri, M., Zeinab Gheibi, Miri, A., Rahmani, J., Asadi, M., Sadeghi, O., Maleki, V., & Mahmoud Khodadost. (2019). Effects of consuming date fruits (Phoenix dactylifera Linn) on gestation, labor, and delivery: An updated systematic review and meta-analysis of clinical trials. Complementary Therapies in Medicine, 45, 71–84. https://doi.org/10.1016/j.ctim.2019.05.017 
• Barakat, H., & Alfheeaid, H. A. (2023). Date Palm Fruit (Phoenix dactylifera) and Its Promising Potential in Developing Functional Energy Bars: Review of Chemical, Nutritional, Functional, and Sensory Attributes. Nutrients, 15(9), 2134–2134. https://doi.org/10.3390/nu15092134 
• Dreher, M. (2018). Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients, 10(12), 1833. https://doi.org/10.3390/nu10121833 
• Al-Farsi, M. A., & Lee, C. Y. (2008). Nutritional and Functional Properties of Dates: A Review. Critical Reviews in Food Science and Nutrition, 48(10), 877–887. https://doi.org/10.1080/10408390701724264 
• Mirghani, H. O. (2021). Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pakistan Journal of Medical Sciences, 37(4), 1230–1236. https://doi.org/10.12669/pjms.37.4.4112