The date fruit, derived from the date palm tree, has become a popular dietary addition for many expectant individuals in the final weeks of pregnancy. This sweet fruit is often consumed by those hoping to support their body’s natural preparation for labor. While dates offer various nutritional compounds, the focus for pregnant people is often on their potential influence on the physical readiness of the uterus and cervix. Understanding the proper timing and quantity is important for anyone considering adding dates to their diet near the end of pregnancy.
The Optimal Time to Begin Consumption
The timing for starting date consumption is directly tied to the research investigating their effect on labor outcomes. Studies have focused specifically on the period closest to the due date, suggesting that the benefits are most relevant in the final month of pregnancy. For maximum effect, the recommendation is to begin consistently eating dates around the start of the 36th or 37th week.
This starting point roughly corresponds to the four weeks leading up to the estimated date of delivery. The late third trimester timing is thought to allow the fruit’s compounds enough time to influence the physiological changes that naturally occur as the body nears labor. Beginning consumption too early is not supported by the available research focused on labor preparation.
Determining the Daily Quantity
The specific daily quantity of dates is based on the weight of the fruit consumed in clinical studies. The amount most commonly studied and recommended is a daily intake of 70 to 75 grams of dates. Achieving this target weight requires consideration of the date variety, as size can vary significantly between types.
If consuming smaller varieties, such as Deglet Noor dates, the 70 to 75-gram recommendation typically translates to approximately six dates per day. These dates are usually about one inch long and require a higher piece count to reach the established weight. Conversely, larger varieties like Medjool dates are much denser, meaning fewer are needed.
For those eating Medjool dates, the target weight is often met by consuming only three to four dates daily. It is advisable to weigh the dates occasionally to ensure the intake remains consistently within the 70 to 75-gram range, regardless of the variety chosen. The chosen quantity should be consumed every day from the starting week until delivery.
Nutritional Context and Safety Considerations
Dates are naturally high in both calories and sugar, which must be factored into the overall daily diet. The fruit’s sweetness comes primarily from fructose, a natural sugar that is easily digested and provides a quick source of energy. Because of their dense caloric and carbohydrate load, moderation beyond the recommended daily amount is advised.
Diabetes and Glucose Management
A significant safety consideration involves individuals managing pre-existing or gestational diabetes. Dates are a concentrated source of carbohydrates, and consuming the full daily recommendation may affect blood sugar control. For individuals with a diagnosis of gestational diabetes, consulting a healthcare provider or dietitian before beginning date consumption is strongly recommended.
If a healthcare provider approves consumption, it may be suggested to start with a smaller portion, such as one or two dates. These should be paired with a source of healthy fat or protein. This pairing can help mitigate rapid blood sugar spikes by slowing down the digestion of the carbohydrates. Monitoring blood glucose levels after consumption is an important part of safely incorporating dates into the diet.