Yes. For most healthy women, dates are safe, and two or three a day is a good amount. If you’ve been diagnosed with gestational diabetes, check with your doctor before adding them, because dates are very high in natural sugar.
Table of Contents
The Short Story on Dates
It’s 4 p.m., lunch was a long time ago, and you want something sweet. Nothing fancy, just something that won’t leave you feeling guilty or jittery. That’s where a date comes in.
Dates taste a bit like caramel, they’re soft enough for a queasy stomach, and they come with fiber, potassium, and a little magnesium. The fiber is the bit worth knowing about. Constipation is incredibly common in pregnancy, and a few dates with a big glass of water often help. They’re not a substitute for your prenatal vitamin, though. Your folic acid and iron still have to come from your supplement and your regular meals.
What You’ve Heard About Labor
Chances are someone has told you dates help labor start. A few small studies did find that women who ate dates in the last weeks of pregnancy tended to need less help getting labor going. But they were small studies, so it’s more of a “might help” than a promise. If you’d like to try, mention it to your midwife or OB-GYN first.
Don’t Go Overboard
Dates taste like dessert, so it’s easy to eat six without noticing. Each one has around 15 grams of carbohydrate, and ACOG notes that women with gestational diabetes need to watch their carb intake, so ask your care team what’s right for you. If you’re sensitive to sulfites, read the label on dried fruit too.
Pairing a date with a few almonds or some yogurt keeps you fuller and your blood sugar steadier.
Common Questions
How many dates can I eat a day while pregnant?
Most women do well with two or three. Your doctor can give you a more exact number if you have health concerns.
Are dates safe in the first trimester?
Yes. There’s no known reason to avoid them early on.
Do dates give me enough iron?
Not really. They contain a little, but your prenatal vitamin and foods like beans, spinach, and lean meat do most of the work.