What to Eat During Labour: Gentle Nourishment for Strength, Stamina & Softness

One of the most common questions we hear from mamas-to-be is, “Should I eat during labour?” And our answer — as always — is warm, nurturing, and rooted in evidence-based care: yes, unless you’ve been specifically advised not to by your healthcare provider. Eating can be a powerful source of strength and comfort during one of the most momentous days of your life.

Just like you wouldn’t run a marathon on an empty stomach, giving birth is a physical, emotional, and energetic feat that deserves deep support — and that includes food. In this guide, we walk you through what to eat during each stage of labour to keep your energy steady, your nervous system supported, and your body feeling strong and soft.

✨ Note: Always check your hospital’s policy on eating during labour — some still carry outdated restrictions. And of course, if your midwife, doctor, or consultant has advised otherwise, please follow their guidance.

Why Food Matters in Labour

Labour can be long, intense, and unpredictable. It’s a sacred, physical undertaking that calls on your body to go the distance. Staying nourished helps you:

• Maintain steady energy levels

• Support your nervous system

• Stay hydrated and avoid exhaustion

• Recover more quickly post-birth

  
  

Whether you’re snacking in early labour or sipping broth in the golden hour after birth, food is a form of care — and an act of love.

Early Labour: Stay Steady & Grounded

This is your window to fuel up. Labour might start gently, giving you time to gather your energy. Small, sustaining meals can help you feel grounded and calm as your body begins its work.

Choose warm, familiar foods that digest easily and bring comfort. These meals don’t need to be big, but they do need to nourish — both physically and emotionally.

Beautiful options for early labour:

• A bowl of oats with nut butter and honey

• Avocado toast with a sprinkle of sea salt

• Bone broth ramen or a light noodle soup

• Bananas with almond butter

• Stews or pureed soups

• Smoothies with protein powder or flaxseed

  
  

Think soft, warm, nostalgic — a gentle nod to being nurtured as you step into nurturing.

Active Labour: Quick Energy, Easy to Eat

As things ramp up, appetite might dip — but your need for energy doesn’t. In active labour, short bursts of sugar and hydration are your best friends. You want snacks that are quick, easy, and don’t have strong smells or require much chewing.

This is the time for bite-sized, high-energy options to keep you going, especially if your contractions are close together.

Try:

• Honey sticks or small spoonfuls of maple syrup

• Jelly sweets or soft energy chews

• Medjool dates (nature’s toffee!)

• Fruit slices (banana, apple, pear)

• Sips of smoothie with oats, nut milk and berries

• Soft energy balls or plain rice cakes with nut butter

  
  

Focus on ease and comfort — whatever feels doable and gentle.

The Mama Menu's energy balls

Transition Phase: Less Appetite, More Focus

This is the most intense stage — often fast, raw, and all-consuming. Your body is doing deep, sacred work. Eating may be the last thing on your mind, but even small sips or spoonfuls can give your system the tiniest lift of support.

Stick to:

• Electrolyte-rich drinks

• Teaspoons of honey or maple syrup

• Warm, soothing herbal teas like raspberry leaf or chamomile

  
  

You might not want to eat, and that’s okay. Trust your instincts — and know that even a little something can help.

The Golden Hour: Replenish & Restore

Ah, the moment after birth. Whether you feel euphoric, shaky, blissed out or in need of quiet, your body will likely be crying out for nourishment. And rightly so — it’s just performed a miracle.

We’re on a mission to ban dry toast and weak tea in favour of warm, restoring, blood-building meals. Your first post-birth bite should feel like a reward — comforting, soft, and deeply replenishing.

Perfect golden hour meals:

• Stewed fruits with cinnamon, ginger or cardamom

• Noodle soups or gentle brothy dishes

• Soft proteins like scrambled eggs, slow-cooked meats or spiced dhal

• Toast with warm ghee or tahini and a sprinkle of sea salt

This is a beautiful moment to start the healing journey. Wrap yourself in warmth, from the inside out.

But Wait — Aren’t You Not Supposed to Eat in Labour?

You might’ve heard that eating during labour isn’t allowed. That idea dates back to the 1940s and 50s, when general anaesthesia was used more routinely in birth, and doctors were concerned about food aspiration (food entering the lungs during surgery).

But we’ve come a long way since then. Today, more recent studies suggest that unless you’re at high risk of needing general anaesthetic, eating and drinking during labour should be encouraged — it can actually help shorten labour and reduce the need for interventions.

Again, always speak to your care provider and follow hospital guidance. But in most low-risk births, gentle nourishment is a gift — not a risk.

Your Birth, Your Nourishment

Every labour is unique. Listen to your body, trust your instincts, and choose food that supports you in the way you need. Whether it’s a warming bowl of oats, a spoonful of honey, or a restorative soup post-birth — you deserve to be nourished like the powerhouse you are.

✨ Next in this series: Our favourite easy-to-make, hydrating electrolyte drinks for labour.

Save this for your birth plan, or share it with a mama-to-be who might find it comforting.

With warmth,

The Mama Menu x

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