Most studies point to week 36 as the time to start eating dates for labor preparation. The standard approach tested in clinical trials is six dates per day (roughly 70 to 80 grams) for the final four weeks of pregnancy, continuing until delivery. Dates are safe to eat earlier in pregnancy as a regular snack, but the specific labor benefits come from consistent daily consumption in that last month.
Why Week 36 Is the Target
The most cited clinical trial on this topic, conducted at Jordan University of Science and Technology, followed 69 women who ate six dates per day for four weeks before their estimated due date. Compared to 45 women who ate none, the date-eating group had significantly less need for labor induction and augmentation. Four weeks before a due date at 40 weeks puts the start at 36 weeks of pregnancy.
Other trials have used a slightly later start, beginning at 37 weeks. A study of 91 women who consumed 70 to 76 grams of dates daily from week 37 found shorter first and third stages of labor. Both timelines fall within the same general window: the last month of pregnancy.
How Many Dates per Day
Six to seven dates per day is the amount used across most research. That works out to about 70 to 80 grams, depending on the size and variety. Medjool dates are larger, so you may need only three or four to reach that weight. Deglet Noor dates are smaller and closer to six or seven pieces.
You don’t need to eat them all at once. Spreading them across meals and snacks works fine. Some women blend them into smoothies, chop them into oatmeal, or stuff them with nut butter. The key is hitting that daily amount consistently from week 36 onward.
What the Research Shows About Labor
A 2024 review of the available evidence found that eating about seven dates per day for two to four weeks before the due date leads to better cervical dilation at hospital admission, less need for labor induction or stimulation, and more effective uterine contractions. These effects, taken together, shortened the duration of labor across its different stages.
Dates contain saturated and unsaturated fatty acids that stimulate the body’s production of prostaglandins, the same compounds your body uses naturally to ripen the cervix and initiate contractions. This appears to be the main mechanism behind the labor benefits. Dates are also rich in natural sugars that provide quick energy during labor itself.
Postpartum Bleeding May Be Reduced
Several trials have looked at date consumption and blood loss after delivery. In one study comparing dates to standard postpartum care, women in the date group had significantly less bleeding in the first hour after delivery. Another trial found that combining dates with standard care resulted in lower total hemorrhage in the first two hours compared to standard care alone. The effect appears strongest in the immediate postpartum period, with the difference becoming less pronounced after the first couple of hours.
Nutritional Value During Late Pregnancy
Beyond their labor-specific effects, dates pack nutrients that matter in the third trimester. They’re rich in potassium, which helps manage the fluid balance shifts and muscle cramps common in late pregnancy. They provide magnesium, iron, folic acid, and vitamin K. The fiber content (about 1.6 grams per date) also helps with the constipation that tends to worsen as pregnancy progresses.
A single Medjool date contains roughly 66 calories and 16 grams of natural sugar, so six dates add about 400 calories and nearly 100 grams of sugar to your daily intake. That’s a meaningful amount, which brings up an important consideration for some women.
Gestational Diabetes and Dates
If you have gestational diabetes, eating six dates per day is likely too much concentrated sugar at once. UCSF Health guidelines for gestational diabetes recommend limiting fruit to one to three portions per day, with only one portion at a time. A portion is roughly half a cup. Dates are among the highest-sugar fruits available, so even a small handful can spike blood glucose.
This doesn’t mean dates are completely off the table with gestational diabetes, but the six-per-day protocol used in labor studies would need to be discussed with whoever is managing your blood sugar. You might be able to eat a smaller amount paired with protein or fat to slow absorption, but that lower dose hasn’t been studied for labor benefits specifically.
Eating Dates Earlier in Pregnancy
Nothing in the research suggests dates are harmful before week 36. They’re a whole food with no known risks during pregnancy when eaten in normal amounts. If you enjoy them as part of your regular diet in the first or second trimester, there’s no reason to stop. The week-36 recommendation is simply when to begin the intentional daily habit of six or more dates for the purpose of labor preparation. Eating a date or two here and there earlier on won’t have the same labor effect, but it contributes useful nutrients all the same.
What Type of Date to Choose
The studies don’t specify a single variety, and researchers have used whatever was locally available. Medjool dates are soft, large, and caramel-like. Deglet Noor dates are smaller, drier, and slightly less sweet. Both work. Fresh and dried dates are nutritionally similar, though dried dates are more calorie-dense by weight because they contain less water. Choose whichever type you’ll actually eat consistently, since the benefit depends on sticking with the daily routine for those final weeks.