Dates During Pregnancy: What the Research Says and How Many to Eat

Dates are one of the few foods that have been the subject of dedicated clinical research specifically related to pregnancy outcomes and the results are genuinely interesting.

If you are pregnant and wondering whether the widely circulated advice about eating dates in the final weeks of pregnancy has any scientific basis, this guide covers the actual research, the recommended amounts, and which date varieties are most suitable.

What Does the Research Actually Say?

The most widely cited research on dates and pregnancy comes from a 2011 randomised controlled trial published in the Journal of Obstetrics and Gynaecology.

The study followed 69 women and found that those who consumed six dates per day for the final four weeks of pregnancy had significantly higher cervical dilation at admission, a higher rate of intact membranes, and a significantly lower rate of requiring induced labour compared to the control group who did not eat dates.

A follow-up study published in the same journal in 2014 examined the effect of date consumption on oxytocin use during labour and found that women who ate dates required significantly less synthetic oxytocin to stimulate contractions.

A 2017 literature review in the Journal of Midwifery and Reproductive Health examined several studies and concluded that date fruit consumption in late pregnancy was associated with a statistically significant reduction in the duration of the first stage of labour.

These are meaningful, peer-reviewed findings — not anecdotal social media advice. The proposed mechanisms include the oxytocin-like activity of certain compounds in dates, and the tannins in date skin which may support cervical tissue changes.

Researchers note these are observational mechanisms requiring further study, but the clinical associations are consistent across multiple independent populations.

When Should You Start Eating Dates During Pregnancy?

Based on the research above, the studies specifically examined date consumption beginning at 36 weeks of pregnancy approximately four weeks before a full-term due date. This is the period referred to when midwives and nutritionists discuss eating dates to support natural labour preparation.

Dates are nutritionally safe and beneficial throughout all trimesters their iron, folate, fibre, and potassium content make them an excellent whole food during any stage of pregnancy.

The specific late-pregnancy guidance relates to the potential hormonal and cervical effects observed only in third-trimester studies.

How Many Dates Per Day During Pregnancy?

The research studies used six dates per day as the active dose. This represents approximately 130–150 calories of natural energy, meaningful fibre, and a solid contribution toward daily iron and potassium needs.

For most healthy pregnant women, six dates per day in the final four weeks of pregnancy is a practical and enjoyable target.

Important: every pregnancy is different. Always discuss any dietary changes with your obstetrician or midwife, particularly if you have gestational diabetes, are monitoring blood sugar, or have been advised to restrict carbohydrate intake.

Nutritional Benefits of Dates During Pregnancy

Iron — Supporting Maternal Blood Health

Pregnancy significantly increases iron requirements as blood volume expands and the developing foetus draws on maternal iron stores.

Dates are a meaningful plant-based source of non-haem iron. Consuming dates alongside vitamin C — a glass of orange juice, for example — enhances the absorption of this plant-based iron substantially. For vegetarian and vegan pregnant women in particular, dates are a practical daily contribution to iron intake.

Folate — Neural Tube Support

Dates contain folate — the natural form of folic acid — which is critical for neural tube development, particularly in the first trimester.

While prenatal supplements remain the primary folate source, dietary folate from whole foods like dates provides additional support alongside supplementation.

Potassium — Blood Pressure and Fluid Regulation

Potassium helps regulate blood pressure and fluid balance — both important considerations during pregnancy when blood volume increases significantly.

Dates provide a meaningful contribution toward daily potassium intake in an easily consumed, naturally sweet form.

Fibre — Pregnancy Constipation Relief

Constipation is one of the most common discomforts during pregnancy, driven by hormonal changes that slow digestive transit.

The fibre content of dates — both soluble and insoluble — supports healthy bowel regularity gently and naturally, without the need for pharmaceutical laxatives or supplements.

Natural Energy — A Clean Alternative to Processed Sugar

Pregnancy often brings intense sweet cravings. Dates satisfy these cravings with natural sugars that come packaged with fibre, minerals, and antioxidants — delivering the sweetness fix while contributing genuine nutritional value, unlike refined sugar, chocolate, or processed confectionery.

Which Dates Are Best During Pregnancy?

Medjool Dates — The Research Standard

Medjool dates are the variety most commonly used in the pregnancy research studies cited above, and they are the variety most nutritionists and midwives refer to when recommending dates during pregnancy.

Their large size, intense sweetness, and high potassium and iron content make them the most nutritionally comprehensive choice for pregnancy.

Ajwa Dates — The Prophetic Choice

Ajwa dates hold a special place in Islamic tradition during pregnancy, and several Islamic scholars and traditional practitioners specifically recommend them during this period. Their high antioxidant content and rich mineral profile make them an excellent pregnancy variety for Muslim women following Sunnah dietary practices. 

Mabroom Dates — For Calorie-Conscious Mothers

For pregnant women monitoring total calorie intake or managing gestational diabetes, Mabroom dates offer a lower-calorie option with a high fibre-to-sugar ratio — providing the beneficial fibre and mineral content of dates with less total sugar per serving than Medjool.

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Medical Disclaimer: This post is based on published clinical and nutritional research and is for informational purposes only. It is not medical advice. Always consult your obstetrician, midwife, or qualified healthcare provider before making any dietary changes during pregnancy, particularly regarding date consumption if you have gestational diabetes, a high-risk pregnancy, or any other medical condition.