Nutrition: What should I eat the last week before labor?

October 25, 2025 •

4 min read

Research suggests that consuming dates in the weeks leading up to your due date may help to shorten the duration of labor. Knowing exactly what should I eat the last week before labor is key to fueling your body for the physical demands of childbirth. Focusing on easily digestible, energy-boosting foods can make a significant difference in your comfort and stamina.

Quick Summary

This guide provides advice on dietary choices for the final week of pregnancy, focusing on nutrient-dense foods that offer sustained energy. It outlines optimal food groups like easily digestible carbohydrates and lean proteins, emphasizes the importance of hydration, and lists foods to avoid for better comfort and stamina during labor.

Key Points

Prioritize Easily Digested Foods: Focus on simple carbs and lean proteins like toast, eggs, and yogurt to reduce digestive stress and discomfort during labor.
Embrace Sustained Energy: Choose complex carbohydrates such as oatmeal and whole-grain crackers over refined sugars to maintain steady energy levels for the marathon of labor.
Hydrate, Hydrate, Hydrate: Drink plenty of water, broth, or electrolyte drinks to prevent dehydration, which can slow down labor progress.
Consider Dates for Labor Prep: Research indicates that consuming dates in the final weeks may shorten the labor duration, making them a worthwhile addition to your diet.
Avoid Heavy, Greasy, and Spicy Foods: Steer clear of foods that can cause indigestion, heartburn, or general discomfort when your body needs all its energy for delivery.
Eat Small, Frequent Meals: In the last week, smaller, more frequent meals are often more comfortable than large ones due to the increased pressure from your growing baby.

As you approach the grand finale of your pregnancy, your body is gearing up for one of the most intense physical events of your life. Much like an athlete preparing for a marathon, a pregnant person in their last week can benefit immensely from strategic dietary choices. The right nutrition can help provide the stamina needed for labor, aid digestion, and support overall well-being. Focusing on specific food groups that are easy to digest is a wise approach, as appetite can decrease and indigestion can increase in these final days.

The Role of Key Nutrients Before Labor

Proper nutrition during the third trimester is crucial, but it takes on a specific focus in the final week. The goal shifts from supporting rapid fetal development to preparing the mother's body for delivery. Key nutrients play a vital role in this preparation:

Complex Carbohydrates: These provide sustained, slow-release energy, which is essential for endurance during the marathon of labor. Unlike sugary foods that offer a quick and fleeting spike, complex carbs help maintain steady blood sugar levels. Examples include whole grains like oatmeal and brown rice, as well as starchy vegetables such as sweet potatoes.
Lean Protein: Protein helps build and repair muscle tissue, which is incredibly important for the physical exertion of labor. It also helps keep you feeling full and satisfied. Excellent sources include chicken, eggs, fish, legumes, and nuts.
Hydration and Electrolytes: Staying well-hydrated is non-negotiable. Dehydration can lead to fatigue and can even slow down or hinder the progression of labor. Beyond plain water, incorporating broths, fresh fruit juices, and electrolyte-rich drinks is beneficial, especially if experiencing vomiting or nausea.
Dietary Fiber (Modest Intake): While fiber is generally good for digestion, it is best to opt for a lower-fiber diet immediately before active labor to prevent digestive issues and potential bowel movements during delivery. Focus on easily digestible fruits and cooked vegetables rather than high-fiber legumes or raw vegetables.
Essential Minerals: Iron intake is still important to support red blood cell production and oxygen delivery, which is vital for maintaining stamina. Calcium aids in muscle contractions and keeps bones strong. Magnesium may help prevent premature contractions.

Smart Food Choices for the Last Week

Making intelligent food choices in the final week can contribute to a more comfortable and energized labor experience. Consider stocking up on these items:

Dates: Several studies suggest that consuming dates in the last few weeks of pregnancy can lead to a shorter first stage of labor and may reduce the need for medical induction.
Nut Butter and Bananas: This combination offers a perfect balance of slow-releasing carbohydrates and protein for sustained energy.
Scrambled Eggs: A fantastic source of lean protein and choline, which supports neural development.
Whole-grain Toast or Crackers: Simple, low-fiber carbohydrates that are gentle on the stomach and provide a quick energy boost.
Yogurt or Plain Dairy: Plain yogurt is a good source of calcium and protein. Probiotics in yogurt can also support gut health. Opt for pasteurized varieties.
Cooked Vegetables: Opt for cooked rather than raw vegetables to make them easier to digest and reduce bloating.
Herbal Teas: Raspberry leaf tea is a well-known herbal remedy believed to tone the uterus and potentially aid in labor progression. Always consult with your healthcare provider before consuming herbal teas.
Broth-Based Soups: Provides hydration, electrolytes, and nutrients in an easily digestible form, especially useful if appetite is low.

Foods and Habits to Avoid

Just as important as what to eat is what to avoid in the final week to prevent discomfort, indigestion, and unnecessary risks.

Heavy, Fatty, and Greasy Foods: These are more difficult to digest and can sit heavily in your stomach, causing discomfort during labor.
Spicy Foods: While often an old wives' tale for inducing labor, spicy food can cause indigestion and heartburn, which is the last thing you want to deal with alongside contractions.
Large Meals: As your uterus takes up more space, large meals can cause significant discomfort. Stick to smaller, more frequent meals to manage appetite and avoid overfilling your stomach.
Refined Sugars: Candy, soda, and other sugary snacks offer a quick energy rush followed by a crash, which is counterproductive during labor.
High-Fiber Meals (Right Before Labor): While fiber is a healthy part of a pregnancy diet, a large, high-fiber meal can lead to digestive upset during labor. Opt for lower-fiber, easily digestible options instead.
Caffeine and Alcohol: Both should be avoided entirely. Caffeine can increase dehydration and jitteriness, while alcohol can have serious adverse effects on the baby.

Comparative Table: Pre-Labor Diet Choices


Food Category	Recommended for Pre-Labor	Avoid or Limit
Carbohydrates	Whole-grain toast, oatmeal, brown rice, bananas	Sugary cereals, pastries, white bread, high-fiber raw vegetables
Protein	Scrambled eggs, grilled chicken breast, yogurt	Heavy meats, spicy dishes, fatty or greasy proteins
Hydration	Water, fruit juice, clear broth, isotonic drinks	Caffeinated beverages, alcohol, sugary sodas
Fruits & Veggies	Dates, cooked leafy greens, cooked sweet potato, avocado	Raw, gas-producing vegetables like broccoli or cabbage

Conclusion

Approaching labor with a mindful diet is a small but powerful way to prepare your body for the task ahead. Focusing on easily digestible, nutrient-dense foods rich in slow-release carbohydrates, lean proteins, and ample hydration can provide the sustained energy and comfort you need. Remember to listen to your body, eat in small, frequent portions, and prioritize hydration. While no diet can guarantee a specific labor outcome, nourishing your body appropriately can set the stage for a more positive birthing experience. Always consult with your healthcare provider for personalized dietary advice. You can also explore resources from organizations like the American College of Obstetricians and Gynecologists for more guidance on pregnancy nutrition.

Disclaimer

The information provided in this article is for general informational purposes only and does not constitute medical advice. Always consult with your healthcare provider or a registered dietitian before making any changes to your diet, especially during pregnancy.

Frequently Asked Questions

Yes, several studies have found that consuming dates in the weeks leading up to labor may help soften the cervix and potentially lead to a shorter and easier delivery. It is generally considered a safe and natural approach to aid labor preparation.

Opt for simple, low-fiber carbohydrates that provide sustained energy without upsetting your stomach. Good examples include oatmeal, brown rice, whole-grain toast, crackers, and bananas.

Water is the best choice for hydration. You can also sip on clear broths, fruit juices, or isotonic sports drinks to replace lost electrolytes, especially if you experience vomiting.

To minimize the chance of a bowel movement during delivery, it is recommended to avoid heavy, high-fiber, and greasy foods. Focus on light, easily digestible options like toast, broth, and bananas instead.

Some believe that raspberry leaf tea helps tone the uterine muscles, but you should always consult your obstetrician or midwife before drinking it in the final weeks of pregnancy. Its efficacy is not definitively proven and more research is needed.

Yes, continue taking your prenatal vitamins as directed by your healthcare provider. They ensure you and your baby are getting essential nutrients like iron and folate, which are crucial throughout pregnancy.

To manage heartburn and indigestion, eat smaller, more frequent meals, avoid spicy and fatty foods, and avoid lying down immediately after eating. Elevating your head and shoulders with pillows can also help.

No, it is best to have light, easily digestible meals and snacks in the hours before an induction. In some cases, your provider may ask you to fast. Always follow your medical team's specific instructions.