The Best Foods to Eat Before, During, and After Birth
As a birth & postpartum doula, I’ve witnessed time and time again how food can be both fuel and comfort for the birthing person. Labor and birth are some of the most physically demanding events a body can experience. Nourishing yourself with the right foods can make a world of difference, before labor even begins, in the thick of it, and in those first sacred hours and days postpartum. Here’s what I recommend for each stage.
Before Birth: Fueling & Preparing
In the final weeks of pregnancy, your body is preparing for the marathon of labor. This is the time to gently encourage cervical ripening and to build strength and stamina.
Dates – You’ve probably already heard this a million times… so lets make it a million and one! Eating six dates a day starting around 36 weeks has been shown to support cervical softening and help with a more efficient labor. They're sweet, full of fiber, and easy to add to smoothies or snacks. My favorite way to eat dates? With peanut butter and chocolate chips! Reese’s has some competition!!
Red Raspberry Leaf Tea – Probably another one you’ve heard often. This herbal tea is a beloved uterine tonic. While it doesn’t induce labor, it helps tone the uterus, which can lead to more effective contractions once labor begins. Start with a cup a day in the third trimester, gradually increasing to two or three cups as you get closer to your due date. If you’d like to take it a step further, try NORA tea! It’s nettles, oat straw, red raspberry leaf, and alfalfa. It’s the dynamic duo! Wait… that doesn’t make any sense… it’s the fantastic four!!
Nutrient Dense Meals – Think of this time as preparing for a big athletic event. Focus on whole foods rich in complex carbohydrates, protein, and healthy fats; such as brown rice, leafy greens, lentils, eggs, salmon, avocado, and nuts. You’re building your energy reserves for labor. They call it, “labor” for a reason!
During Labor: Fuel For the Marathon
Labor can be unpredictable, so I always encourage eating during early labor, before contractions intensify. Many women experience nausea or vomiting during labor, so it’s best to eat foods that are light and easy to digest.
In Early Labor:
Soup (nothing spicy): Gentle on the stomach and hydrating
Oatmeal with banana or nut butter: Comforting and energy-rich
Smoothies: Blended fruits, greens, and healthy fats for balanced nutrition
Beans and rice: Simple, nourishing, and sustaining
Fresh fruit: Hydrating and energizing
In Active Labor:
By the time active labor begins, you may not feel like eating solid foods, but your body still needs energy.
Consider:
Honey sticks for a quick natural sugar boost
Electrolyte drinks like coconut water or Liquid I.V. to maintain hydration and mineral balance (bring straws, trust me)
Bone broth or vegetable broth for warmth, comfort, and quick nourishment (straws will be your BFF)
Avoid heavy, greasy, or spicy foods, as they can be harder to digest and may increase nausea.
After Birth: Healing With Food
Birth is an incredible physical feat. Your body deserves deep rest and nurturing foods to begin healing and support milk production.
Warm Soups and Stews – Chicken soup, lentil stew, rice porridge, or miso broth are ideal for immediate postpartum meals. They're easy to digest and grounding.
Warming Spices and Herbs – Ingredients like ginger, cinnamon, turmeric, and fennel help promote circulation, ease digestion, and support recovery. Tea is an easy way to incorporate these spices and herbs, get creative!
Protein-Rich Meals – Eggs, soft-cooked meats, bone broth, or beans help rebuild strength and provide essential nutrients.
Cooked Vegetables and Root Veggies – Steamed greens, carrots, squash, and sweet potatoes are nutrient-rich and gentle on the digestive system.
Herbal Teas – Nourishing blends like nettle, oat straw, chamomile, or postpartum herbal teas replenish minerals, soothe the nervous system, and may support milk supply.
In the early postpartum days, avoid cold or raw foods. Even if a cold smoothie or salad sounds good, your body benefits most from warm, easy-to-digest meals during this delicate time but do you boo! We love free-will!
Hydration Is Essential
Throughout every stage; before labor, during labor, and postpartum, staying hydrated is just as important as eating well. Sip water consistently and add herbal teas, broths, or electrolyte-rich drinks to keep your body nourished and balanced. Seriously, hydration is essential to say the least!
All of that to say…
Labor and birth are physically intense, sacred experiences. The foods you eat before, during, and after can support your strength, stamina, and healing. Choose foods that love you back.
Whether you're preparing for your first birth or your fifth, I hope this guide brings clarity and care to your journey.
With love,
Mya
Birth & Postpartum Doula | Mama Lotus Services LLC.
Supporting you through pregnancy, birth, and beyond with heart and compassion
