Pregnancy, labor, and delivery are undoubtedly some of the most physically and nutritionally demanding experiences a woman can go through. Research has even compared childbirth to running a marathon! The journey of bringing a baby into this world requires strength, stamina, and energy, which is why it’s so crucial for women in labor to be adequately nourished.
During labor, women often experience hours of physical exertion. Proper nutrition can help maintain energy levels and provide the fuel needed for the hard work ahead. While each woman’s experience with labor is different, one thing is clear: staying hydrated and nutritionally preparing beforehand can significantly boost strength.
Today, I’m rounding up some of the best foods and snacks for labor that are easy to eat and offer much-needed nutrients and energy. It is important to note that your labor stage will undoubtedly impact the best food and beverage choices for you. The best food choices to support your body during the early stages of labor will differ from those during the most intense parts of labor.
What To Eat During Labor for Strength, Energy, and Nourishment
Labor is an intense and physically demanding process, so it’s natural to wonder about the role of food and nutrition during this time. So, in this post, we will explore whether eating is “allowed” during labor and how proper nutrition can support you and your baby.
Understanding what to eat, when to eat it, and what’s best to avoid can help you make informed decisions about what to prepare or pack. These decisions can help you stay more comfortable and energized while you prepare to meet your little one. Whether planning a hospital or a home birth, this guide will help you navigate your nutrition options during labor.
Can You Eat During Labor?
The rationale behind NPO (nothing by mouth) and clear liquid policies is to ensure you have an empty stomach in case emergency surgery with anesthesia is needed to reduce the risk of aspiration pneumonia. In the past, NPO policies were enacted to reduce this risk, though due to anesthesia now being much safer, some other countries now allow women to eat and drink during labor.
In the United States, enforcing a clear-liquid diet or NPO is more common, even though research has found that most people would benefit from a light meal or at least a snack in labor. Experts from the American Society of Anesthesiologists agree that eating small, easily digestible foods can help maintain a good amount of energy during long labors while staying hydrated with clear liquids can prevent dehydration and fatigue. Multiple studies and reviews have found no adverse outcomes for eating and drinking during labor.
Policies will vary depending on the specific birthing center or hospital. Be sure to ask so you can prepare! If you are at higher risk, there may be different benefits and risks to weigh in making an informed decision on nourishment during your labor, though this should still ideally be made on a case-to-case basis.
What Can You Eat While In Labor?
During labor, you may be ravenous initially, followed by less hunger as labor gets more intense- or you may be on the other end of the spectrum entirely the whole time.
Everyone’s labor is unique, but it’s good to know that if you are hungry and want to eat, this should be honored if possible, and there’s a reason for it! The following are specific food ideas for labor.
Granola Bars
Granola bars can be a super convenient snack that combines carbs, protein, and healthy fats, depending on the brand. We recommend choosing a bar with low-added sugar and at least some protein. If you’re up for it, making a homemade granola bar is a great option, too!
Fresh Fruit
Fruits like bananas, apples, and berries offer quick energy and micronutrients like potassium and vitamin C. One small fruit or a handful of berries will usually do. If you’re in the early parts of labor, you’ll likely want to pair fruit with fat or protein like nut butter, hard-boiled eggs, or string cheese.
Bone Broth
Chicken or beef bone broths can help replenish fluids and supply electrolytes. Electrolytes and fluids are essential to support hydration status.
Greek Yogurt
Greek yogurt is rich in protein, calcium, and probiotics. You can easily mix in additions like fruit, nut butter, or chia seeds to plain Greek yogurt to boost nutrients, add flavor, and create a more filling snack.
Trail Mix
Nuts offer quality fats, a small amount of protein, and some fiber for sustained energy. Dried fruits provide carbohydrates and energy. A small handful is all you need to support energy levels and curb hunger. However, if you’re feeling nauseous, it’s a good idea to skip the nuts, as they can be a little harder to digest than the other items on this list.
Ice Chips or Popsicles
Both ice chips and popsicles help to hydrate and cool you down. Choose a popsicle made from fruit and low in added sugar if possible. Ice chips are generally acceptable at all hospitals and birthing centers.
Oatmeal or Porridge
Oats provide plenty of complex carbs and fiber for lasting energy. Consider saving this for only the early stages of labor. For extra flavor, you can add peanut butter or even jam! Add other toppings like fruit or a teaspoon of honey as you prefer.
Electrolyte Drinks
Stay hydrated with water, coconut water, or electrolyte powders to help replenish essential minerals and boost fluid intake. Start drinking before and during early labor to stay hydrated throughout delivery.
Frozen Fruit
Frozen fruits like grapes and blueberries are a refreshing and replenishing snack for mothers working hard during labor. They’re also great for a quick energy boost. Grapes are also a powerful source of antioxidants, vitamins, and minerals, including potassium. Blueberries are also packed with antioxidants, vitamins, and minerals.
Fuel yourself during labor with these nutritious options!
Ultimately, what you eat during early labor and throughout the process is a personal decision, but staying informed and prepared can make all the difference. Ensuring you have fueling options that provide fuel and are hydrating can help keep your energy up and support you throughout your labor journey.
For even more nutrition support throughout your preconception, pregnancy, and postpartum journey, sign up for my FREE one-week meal plan and The Prenatal Nutrition Library (TPNL) app! The app provides guides on hundreds of prenatal nutrition topics, including specific foods, symptoms, and supplements. TPNL is here to help you take the stress out of eating during preconception, pregnancy, and postpartum!
