Labor is hard physical work. Your body expends a lot of calories preparing your little one to exit the womb and it’s important to keep your energy up. Unfortunately, there is a lot of misinformation out there on the safety of eating during pregnancy. Many doctors and hospitals still have either a no food policy, or clear food and liquid policy – however research has shown virtually no benefit to withholding food and drink from women during labor. Rather it increases stamina and hydration which can all lead to a healthy and safe birth experience.
Eating lightly can aid a mama’s digestion. Many women are able to eat during early labor, but may be unable to as labor progresses. It’s fine to listen to your body, but as labor progresses, you may want to have your birth partner encourage you to eat small quantities of food as you’ll need to keep your energy up.
When choosing which snacks to bring, there are a few things you want to keep in mind.
Easy to Eat
– Having a snack that is easy to eat is important during labor since you won’t have time nor will you feel like preparing food for yourself. There may even be times you don’t feel like eating at all. One handed, easy to eat on the move foods are best. Any fruits or vegetables you bring should be cut up into bite sized pieces, liquid or pureed foods are best placed in pouches (like this silicon squeeze pouch on Amazon – affiliate) and any foods that take prep time (rice, pasta, waffles, etc) should be made in advance and frozen so little work if any is required on the part of mom. If there are multiple labor support partners present (doula, partner, family members) other foods like a smoothie do become possible. All drinks such as water should be given with a straw so it requires little effort on the mother’s part.
Easy Energy
– Depending on what stage of labor you are in, will depend on how accessible you’ll need your energy to be. Longer to digest nutrients such as fat and protein (think nuts, avocados, seeds, nut butters etc) may be best suited to the beginning of labor, while quicker to digest nutrients such as carbs (bread, apples, fruit) may provide energy sooner and may be more suitable for late labor. For a quick accessible burst of energy sugar may work well. Try some dark chocolate chips or some rock candy.
And of course, there’s no reason you can’t choose something not on this list. If you’re in early labor and are craving spicy Indian food go for it! Let your body guide you. However, be aware that often times during hard labor and transition, many women end up vomiting the contents of their stomach, and spicy foods may not feel great coming back up.
Food
- Almondsc
- Cashews
- Brazil Nuts
- Pumpkin Seeds
- Shelled Sunflower Seeds
- Low Sodium Vegetable Broth
- Fruit Puree Squeeze Pouches
- Pineapple
- Bananas
- Watermelon
- Strawberries
- Grapes
- Avocado
- Rice Cake with Peanut Butter
- Granola Bars
- Crackers
- Baked Chickpeas
- Cereal
- Coconut Yogurt (bonus if you put them in a squeeze pouch)
- Dried Fruit
- Popsicle
- Falafel Balls
- Pita Bread
- Baked Tofu
- Oat Bars
- Toast with Jelly
- Applesauce (Preferably in a squeeze pouch – Amazon has a great silicon squeeze pouch – affiliate)
- Smoothie (If a labor coach or support partner is able to make it)
- Almond Butter
- Dark Chocolate Chips (Enjoy Life brand is great for this – affiliate link)
- Trail Mix
- Vegan Jerky (I love Primal Spirit – affiliate link)
- Graham Crackers
- Banana Nice Cream
- Premade Waffles
- Lollipops or Hard Candy
- Ginger
- Cooked or Frozen Rice
- Bagel
- Rock Candy
- Cooked Plain Pasta
- Mints
- Dates
- Water
- Coconut Water
- Pineapple Juice
- Apple Juice
- Gatorade or a homemade electrolyte drink
- Red Raspberry Leaf Tea
- More Water
- Even More Water
Drinks
Remember that these suggestions are just that – suggestions. It’s your labor and if you want to eat something that’s not on the list go for it. Just be prepared that anything you might eat (including the list above) may come back up during labor as some women may vomit. Chewing ginger or eating hard candy may help with the nausea, but it’s not a sure thing).
Are you packing any of these in your labor bag? Have you given birth already and included any of these in your bag? Let me know what you would add in the comments below.
