How Early Should You Start Eating Dates?

December 15, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), babies are typically ready to start solid foods around 6 months of age, which is the earliest safe time to introduce dates in a properly prepared form. This guide explores the ideal timelines for individuals at different life stages, from infancy to late-stage pregnancy, and how to safely incorporate this nutritious fruit.

Quick Summary

This article provides a comprehensive guide on introducing dates, detailing the safe age for infants, the optimal timing for pregnant women to aid labor, and general considerations for older children and adults. It covers preparation methods, nutritional benefits, and potential risks associated with improper serving.

Key Points

Start Solids Safely: Introduce pureed or mashed dates to babies around 6 months, after consulting a pediatrician, to ensure their digestive system is ready.
Avoid Choking Hazards: Never give whole dates to infants; their sticky texture and pits pose a significant choking risk. Serve them finely chopped and softened after 12 months.
Pregnancy Timing: For potential labor benefits, research suggests starting a daily regimen of dates during the final month (around 36-37 weeks) of pregnancy.
Natural Sweetener: Use date paste as a healthy, fiber-rich alternative to refined sugar when preparing baby food or baked goods for the family.
Moderation is Key: Due to their high natural sugar and fiber content, dates should be introduced gradually and consumed in moderation to prevent digestive discomfort.
Nutrient-Dense Food: Dates are a powerhouse of vitamins and minerals, including iron, potassium, and magnesium, benefiting brain and bone development in children.

Introducing Dates to Infants: The 6-Month Milestone

Dates can be a nutritious addition to a baby's diet, but proper preparation is key due to their chewy texture and high natural sugar content. The recommended age to begin introducing dates is around 6 months, aligning with the start of solid food introduction. At this stage, a baby's digestive system is more mature, and they are typically able to sit with support, which is a key developmental milestone for safe swallowing.

Safe Preparation Methods for Infants

For infants aged 6 to 8 months, dates must be served as a smooth puree to prevent choking. Parents should always remove the pit, soak the dates in hot water to soften, and then blend until a paste-like consistency is achieved. This puree can be mixed into other foods like oatmeal or yogurt to add natural sweetness without using refined sugars.

For babies between 8 and 12 months, as their chewing skills improve, they can be introduced to finely chopped, softened dates. However, whole dates should be avoided entirely until at least 12 months, or ideally later, to mitigate choking risks. The sticky nature of dates can be particularly challenging for new eaters.

The Role of Dates in Late Pregnancy

Beyond infancy, dates are well-known for their potential benefits during the final weeks of pregnancy. Several studies suggest that consuming a certain amount of dates in the weeks leading up to a due date can positively impact labor and delivery outcomes.

Research indicates that women who consume a moderate amount of dates daily, starting around 36 or 37 weeks of pregnancy, may experience reduced labor time and improved cervical dilation. This is thought to be due to compounds in dates that may mimic the effect of oxytocin, a hormone that stimulates uterine contractions. It's crucial for any pregnant person to consult their healthcare provider before making significant dietary changes, especially those with conditions like gestational diabetes.

Nutritional Comparison: Dates vs. Common Sweeteners

Dates offer significant nutritional advantages over many common processed sweeteners. Their fiber, vitamin, and mineral content make them a more wholesome option for sweetening foods for both children and adults.


Feature	Dates (Puree/Paste)	Refined Sugar	Honey (Pasteurized)
Fiber Content	High	None	None
Vitamins & Minerals	Rich in potassium, magnesium, iron, B vitamins	None	Minimal
Energy Source	Sustained energy due to fiber	Rapid spike and crash	Rapid spike, slightly less than sugar
Dental Health	Naturally occurring sugars, but sticky; requires good oral hygiene	Major contributor to tooth decay	Sticky; can contribute to decay
Processing	Minimal processing (pureed fruit)	High level of processing	Pasteurized; can contain additives

Dates for Older Children and Adults

For older children and adults, dates are a versatile and healthy snack that can be enjoyed in many forms. Their natural sweetness and chewy texture make them a popular alternative to candy and processed sweets. They can be eaten whole (after removing the pit), added to baked goods, or blended into smoothies for a natural energy boost.

Incorporating Dates into Your Diet

Snack: Enjoy whole, pitted dates on their own or stuffed with nuts for a filling and nutritious treat.
Baking: Use date paste as a substitute for refined sugar in cookies, cakes, and other desserts.
Breakfast: Add chopped dates to oatmeal, yogurt, or breakfast cereals for natural sweetness and added fiber.
Smoothies: Blend dates into fruit or vegetable smoothies to thicken and sweeten naturally.

Conclusion

Deciding how early you should start eating dates depends on the individual's life stage, with specific guidelines for infants and pregnant women. For babies, the journey begins around 6 months with finely prepared purees to ensure safety and digestibility. Pregnant individuals may consider incorporating them in the last few weeks to potentially support labor. For everyone else, dates are a nutritious and versatile food to enjoy at any time. By following age-appropriate preparation and mindful consumption, individuals can benefit from this naturally sweet and nutrient-dense fruit throughout their lives.

Frequently Asked Questions

No, dates should not be given to newborns. The American Academy of Pediatrics recommends waiting until a baby is around 6 months old and ready for solid foods before introducing any form of dates.

The safest way is to remove the pit, soak the dates in hot water to soften, and then blend them into a smooth puree. This eliminates the choking hazard associated with their chewy texture.

While generally safe, parents should be mindful of the high natural sugar content, which can stick to teeth and contribute to decay over time. Excessive consumption can also lead to digestive issues due to high fiber.

When starting, offer just 1-2 pureed dates and gradually increase the amount to 2-3 per day, as tolerated. Always start with a small quantity to observe for any reactions.

Toddlers over 18 months may be able to eat whole dates, but they should be soft and pitted, and the child must be closely supervised. For younger toddlers, finely chopped pieces are safer.

Studies have shown that consuming dates daily from around 36 weeks of pregnancy may help with cervical ripening and reduce the need for medical labor induction.

Yes, the high fiber content in dates can help regulate bowel movements and relieve constipation in babies. However, start with a small amount to avoid causing gas or discomfort.