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The Benefits of Dates in Pregnancy Diet

Written byNikhil Ambatkar

Last updated on : 15 Jul, 2024

Read time : 10 min

Pregnancy is a beautiful period in a woman’s life that demands utmost care and attention. It is a time when a woman’s body undergoes significant changes to nourish a growing baby. The food choices that a pregnant woman makes play a vital role in determining the health and well-being of both the mother and the baby. 

While many foods are essential for a healthy pregnancy, dates are among the most underrated yet essential foods. Eating dates in pregnancy is a wise choice, as dates are known to benefit expectant mothers. 

This article aims to shed light on the remarkable health benefits of dates during pregnancy and why they should be a part of every pregnant woman’s diet. Dates are good in pregnancy, as they provide essential nutrients and energy to support both the mother and the developing baby. From boosting energy levels to aiding digestion and improving foetal development, dates offer many benefits to help mothers easily sail through their pregnancy journey. 

If you or someone you know is pregnant, it may be worth learning about the surprising advantages of consuming dates during pregnancy. Keep reading to find out more about the potential benefits.

Facts about dates

Khajur, the Hindi term for dates, is an excellent source of natural sweetness. Originating from Iran, this tropical fruit grows in small clusters on palm trees, scientifically known as Phoenix dactylifera.

Its distinctive sweet flavour boasts a high nutritional content and is considered a delicious treat. Sporting soft flesh and dark brown skin, dates are a unique and tasty addition to any diet.

Consuming dates in pregnancy can benefit as they are a rich source of natural fructose that may help fight tiredness during pregnancy period.

Nutritional value of dates

Dried dates are an excellent source of nutrition, offering a wealth of essential vitamins and minerals along with dietary fibre. These delicious fruits are also high in calories, primarily from carbohydrates. 

One of the most notable benefits of consuming dates is their impressive concentration of antioxidants, which may help promote healthy heart and lung function. Dried dates are a smart choice for anyone looking to promote their health and well-being, especially during pregnancy.

Let’s have a look at the nutritional value of dried dates in detail:

Fibre 6.7g
Phosphorous 62mg
Folic acid 15mcg

What are the health benefits of eating dates during pregnancy?

Consuming dates during pregnancy can offer a multitude of health advantages. Some benefits include


A. 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.

B. Abundant in potassium

It’s common knowledge that dates contain much potassium essential for maintaining proper heart and muscle function. Potassium-rich foods like dates are recommended during pregnancy as they help regulate blood pressure and support a healthy cardiovascular system.

C. 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 pregnancy food chart to ensure that you are getting enough folate to support a healthy pregnancy.

Also read: Vitamins B Complex Deficiency

D. Rich in iron

Pregnancy is a crucial period where the body requires certain 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. 

Including dates in pregnancy diet can be beneficial as they are rich in iron content, preventing the risk of iron deficiency and anaemia. It is advisable to consult a doctor for a well-balanced diet plan during pregnancy.

E. 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 is good for pregnancy.

F. Alternative to sugar substitutes

If you want to cut down on refined sugar and artificial sweeteners, consider incorporating dates into your diet. Not only do they offer a natural sweetness that can satisfy your sweet tooth, but they also come with added nutritional benefits, such as fibre, vitamins, and minerals. 

Choosing dates as a sweetener alternative can help you make healthier choices without sacrificing taste.

What precautions should be taken when eating dates during pregnancy?

When consuming dates during pregnancy, it is essential to remember the following precautions:

1. Moderation

Although dates have many health advantages, they are rich in natural sugars and calories. Hence, it is essential to eat them in moderation as part of a well-balanced diet. Overindulging in dates or any food can cause weight gain. Therefore, keeping an eye on your portions and enjoying dates in moderation is advisable.

2. Allergies

Be mindful of potential allergies or sensitivities to certain foods, including dates. If you have a history of allergic reactions to dried fruits or suspect you may be sensitive to them, staying away from dates during pregnancy is best. 

It’s always a good idea to consult your healthcare provider about any concerns regarding your diet and allergies.

3. Dietary variety

Although dates are a healthy option, consuming various foods during pregnancy is vital to ensure adequate nutrition. Dates shouldn’t be substitutes for other crucial nutrients in fruits, vegetables, whole grains, proteins, and dairy products. Aiming for a well-balanced and comprehensive prenatal diet to support the mother’s and baby’s nutrition needs is essential.

4. Hygiene

Ensure that the dates you consume are fresh, properly stored, and hygienically handled. Wash them before eating to remove any dirt or bacteria. Improperly stored or contaminated dates can pose a risk of foodborne illnesses.

Can dates induce labour?

Consuming dried fruit to improve the labour process may appear a myth, but scientific studies suggest it may hold some truth. Depending on the number of dates consumed during pregnancy, it is plausible that labour may start without the need for medicinal intervention, as dates are thought to stimulate natural induction.

In a recent investigation with 154 women, researchers found that when half of the women ate dates later in their pregnancy, and the other half didn’t, the group who ate dates needed less medical help to start or speed up their labour. Eating dates may help reduce the need for medical procedures during childbirth.

Also read: How to Cope with a Pregnancy Scare

Is it safe to eat other dried fruits during pregnancy?

It’s completely fine for pregnant women to eat other types of dried fruits. These little snacks are packed with fibre, vitamins, and minerals that benefit both mom and baby. They’re excellent sources of iron, potassium, and antioxidants, which support a healthy pregnancy. 

Be mindful that dried fruits are high in calories and natural sugars, so don’t go overboard. If you’re unsure how much to eat, talk to your doctor, who can give you personalised advice based on your dietary needs during pregnancy.


Pregnancy is a time when a woman’s health takes precedence, and a well-balanced diet is crucial in ensuring a healthy pregnancy. While there are many foods, incorporating dates into your diet is wise. 

Dates provide many benefits that help pregnant women maintain their energy levels, aid digestion, and promote healthy foetal development, thus making dates good for pregnancy. Therefore, it is recommended that pregnant women add dates to their diet to ensure a healthy and happy pregnancy.

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Frequently asked questions

How many dates should be consumed per day during pregnancy?

The number of dates that should be consumed per day during pregnancy can vary, but typically, it is recommended to eat around 6-8 dates. However, consulting a dietician and consuming dates in moderation is essential.

Is it better to eat dates in the morning or at night during pregnancy?

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.

Can dry dates be consumed without soaking?

Yes, dry dates can be consumed without soaking. They are naturally dried and can be eaten as they are.

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

There is no specific recommendation for the number of dates consumed during the third trimester. You can continue consuming 6-8 dates daily or adjust the amount based on your preference and tolerance.

Do dates have the ability to soften the cervix?

While there are claims that dates can soften the cervix, scientific evidence is limited and inconclusive. It’s always best to consult with your healthcare provider for guidance on any specific concerns regarding your pregnancy.

Do dates contribute to an increase in haemoglobin levels?

Yes, dates can contribute to an increase in haemoglobin levels due to their iron content, which supports the body’s red blood cell production and overall blood health. However, while beneficial, they should be part of a well-rounded diet and not solely relied upon for significant changes in haemoglobin levels.

Is date sugar a healthier alternative to regular sugar?

Although date sugar is often touted as a healthier option, it’s important to remember that it still contains a significant amount of natural sugars. As with any sweetener, moderation is a key when including it in your diet.

What are the effects of a low glycemic index diet during pregnancy on obstetric outcomes?

A low glycemic index diet during pregnancy may have potential benefits in managing blood sugar levels and reducing the risk of gestational diabetes. However, its impact on obstetric outcomes may vary, and it is essential to talk with your doctor or a registered dietitian for personalised advice regarding your specific dietary needs during pregnancy.


The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.


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Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.


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