Top 10 Potential Health Benefits of Eating Dates During Pregnancy

Looking for a natural way to potentially support energy, digestion, and overall health during pregnancy? Dates are here for you!

Dates—also known as khajur—might be a nutrient-rich food you can include. Packed with iron, fibre, folate, and antioxidants, these sweet fruits can be a healthful part of a balanced diet. From easing constipation to potentially supporting labour and baby’s growth, discover why adding a few dates to your pregnancy diet is a smart (and delicious) decision. However, as with any dietary change during pregnancy, moderation is key, and discussion with your healthcare provider is recommended.

10 Potential Health Benefits of Including Dates During Pregnancy

Including dates as part of a varied and balanced diet during pregnancy is a natural and nutritious way to potentially support both mother and baby. Packed with essential vitamins, minerals, and natural sugars, dates can provide energy, improve digestion, and some studies suggest they may even help in preparing the body for labor [1]. Including them in your diet can offer several potential health benefits throughout pregnancy.

1. Rich in Dietary Fibre to Support Digestion

Including dates in your pregnancy diet can benefit your digestive system. They contain significant dietary fibre, known to help digestion and may help to alleviate constipation, a typical problem during pregnancy due to hormonal changes [2]. 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 and helps maintain fluid and electrolyte balance [2]. Consuming potassium-rich foods like dates during pregnancy can help support blood pressure regulation and promote a strong cardiovascular system.

3. Source of Essential Folate (Vitamin B9)

During the early stages of pregnancy, it is critical to ensure you consume enough folate, also called folic acid or vitamin B9. This essential nutrient can be found naturally in dates along with prenatal supplements [2]. Folate is known to support the development of the baby’s neural tube, thus helping to prevent certain birth defects like spina bifida [3]. Therefore, dates can be a beneficial addition to the pregnancy food chart to help ensure you are getting enough folate to support a healthy pregnancy.

4. Contributes Iron to the Diet

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 and the mother’s tissues [2]. While dates contain iron, they should be viewed as a supplementary source, and iron supplementation may still be necessary as advised by a physician.

5. Relatively Low Glycemic Index (GI) Food

The moderate sugar content combined with high fibre gives dates a low to medium glycemic index (GI) [4]. This 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 can help regulate blood sugar and provide long-lasting energy without causing sudden spikes in glucose levels when consumed in moderation.

6. A Natural Alternative to Refined Sugar

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 fibre, vitamins, and minerals [2]. Using dates as a sugar alternative can help you make healthier choices without compromising on taste, but the total intake should be accounted for in a balanced diet.

7. Provides Energy for the Third Trimester

Dates are rich in natural sugars like fructose, glucose, and sucrose, making them an excellent source of quick energy [2]. This can be particularly beneficial for pregnant women who often experience fatigue, especially in the third trimester. The combination of natural sugars and fibre helps sustain energy levels.

8. Rich in Antioxidants

Dates contain various antioxidants, including flavonoids, carotenoids, and phenolic acid, which may help protect the body’s cells from oxidative stress [5]. While research is ongoing, these compounds contribute to the overall nutritional value and may support maternal health.

9. May Support Natural Labour and Cervical Ripening

Dates contain natural sugars and bioactive compounds that have been anecdotally suggested to support cervical ripening and improve uterine contractions, potentially aiding natural labour. A systematic review and meta-analysis suggested that consuming dates in the weeks before delivery may reduce the need for induced labour and shorten its duration, though more large-scale studies are needed to confirm this [1]. They are a nutritious way to help prepare for childbirth and should be consumed under a healthcare provider’s guidance.

10. Supports Stable Blood Sugar Levels in Moderation

Despite their natural sweetness, dates have a low-to-medium glycemic index (GI) and can be included as part of a balanced diet to help support stable blood sugar levels [4]. Consuming dates in moderation may provide energy and satisfy sweet cravings without causing major sugar spikes. This fibre content further supports stable blood sugar levels and may be a better choice than processed sweets.

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 in moderation can be beneficial, as they provide natural energy, support digestion, and contribute essential nutrients that support 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. Always consult with your physician or a registered dietitian before making significant dietary changes.

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. However, due to their natural sugar content, they should be eaten in measured portions, especially for women managing gestational diabetes.”

-Dr. Lakshmi Vaswani

Frequently Asked Questions

How many dates should be consumed per day during pregnancy?

Typically, consuming 4–6 dates (around 60–80 grams) per day in the later stages of pregnancy is considered beneficial, especially in the last four weeks for potential labour benefits. However, it’s important to eat them in moderation and consult a healthcare professional or dietitian for personalised advice, particularly concerning total sugar intake.

What time of the day is best to eat dates during pregnancy– morning or night?

There is no specific time of day that is better to eat dates during pregnancy. You can incorporate them into your diet whenever convenient and suits your preferences. Some prefer them in the morning for sustained energy, while others may use them as a healthier evening snack.

How many dates are recommended for consumption during the third trimester?

While 4–6 dates daily is a common suggestion, there is no official consensus. You can continue consuming this amount or adjust the volume based on your preference and tolerance. For women specifically aiming for potential labour benefits, starting 4-6 weeks before the expected delivery date is when this consumption is typically suggested.

Do dates have the ability to soften the cervix?

Some studies suggest that eating dates in the last weeks of pregnancy may be associated with a more favourable Bishop score (a measure of cervical ripening), but the evidence is limited [1]. This suggests a potential for cervical ripening. Always consult your healthcare provider for guidance on pregnancy-related concerns.

When do you start eating dates in pregnancy?

Dates can be safely included in your diet at any point, but the specific practice of consuming them for potential labour benefit is generally in the third trimester, especially in the last 4–6 weeks before delivery [1]. Consuming them during this period may help with cervical ripening and support natural labour.

References

[1] Nasiri, M., Gheibi, M., Miri, A., Rahmani, J., Asadi, M., Sadeghi, O., Maleki, V., & Khodadost, M. (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

[2] 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

[3] 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. https://doi.org/10.3390/nu15092134

[4] 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

[5] Dreher, M. (2018). Whole fruits and fruit fiber emerging health effects. Nutrients, 10(12), 1833. https://doi.org/10.3390/nu10121833