What To Eat During Labor

Whether you’re laboring at home or heading to the hospital, one of the most commonly asked questions we hear as doulas is: “Can I eat during labor?” The answer is yes! It’s always your choice if you want to eat or not. Staying nourished and hydrated can help you maintain energy, regulate blood sugar, and endure the marathon of labor more gracefully.

In this blog, we’ll walk you through what kinds of foods are best to eat during labor, what to avoid, and how to prepare a simple, organized system to ensure you have nourishing, easy-to-digest snacks on hand when contractions kick in.

Why Eating in Labor Matters

Labor is hard work. Your body is burning calories and using up energy reserves with every contraction. Eating light, nutrient-dense foods can:

• Keep your energy steady

• Prevent nausea from an empty stomach

• Support your muscles (including the uterus!)

• Help you avoid unnecessary interventions caused by fatigue or exhaustion

The key is choosing high-quality, easy-to-digest foods that give you the fuel you need without weighing you down.

What to Eat During Early and Active Labor

Here’s a guide to the best foods to eat during labor, broken into two easy categories: Perishable Snacks (great for early labor or to bring fresh to the hospital) and Non-Perishable Snacks (store these in your hospital bag ahead of time).

🥥 Perishable Snacks for Labor

Pack these when labor starts or when heading to the hospital. You can keep a pre-written list next to your hospital bag to make it easier for last minute packing.

• Coconut Water – Excellent source of natural electrolytes to stay hydrated

• Fresh Fruit – Bananas (for potassium), grapes (easy to snack on), berries (full of antioxidants)

• Bone Broth – Sippable, warming, and rich in protein, collagen, and minerals

• Hard-Boiled Eggs – Protein-packed and easy to eat if you’re hungry in early labor

• Greek Yogurt Pouches – Especially helpful for maintaining energy in early labor

• Smoothies and/or Juice – Pre-made or store-bought. Smoothies can be packed with spinach, protein powder, and fruit

• Sliced Avocado or Guacamole Cups – Healthy fats and fiber to sustain energy

• 100% Fruit Popsicles – Whether homemade or store bought, fruit popsicles can keep you cool, they’re hydrating, and contain healthy sugars

Pro tip: Keep a mini cooler bag ready to go when labor begins.

🧃 Non-Perishable Snacks for Your Hospital Bag

These can be packed ahead of time so you don’t have to think about them when contractions start.

• Protein Bars – Look for low sugar, clean ingredient brands (we love LaraBar, RxBar, or GoMacro protein bars)

• Nut Butter Packets – Almond or peanut butter for quick protein and fat

• Electrolyte Packets – LMNT or Redmond Re-Lyte are great clean options

• Trail Mix – Nuts, seeds, and dried fruit for protein, fat, and carbs

• Crackers or Rice Cakes – Plain or with nut butter for light snacking

• Herbal Labor Teas – Raspberry leaf or calming blends to sip during contractions

• Honey Sticks or Medjool Dates – Natural sugars for quick energy without the crash

Foods to Avoid During Labor

Some foods can be harder to digest during labor or may worsen nausea. Try to avoid:

• Heavy, greasy foods (like fast food)

• Large meals

• Carbonated drinks

• High-sugar snacks that might spike and crash your blood sugar

When in doubt, keep it simple, whole, and nourishing.

Your Easy Labor Snack System

To make it simple and stress-free, here’s a system we recommend for packing:

✅ Step 1: Prep Your Non-Perishables
Keep a small pouch in your hospital bag with 5–7 nourishing snacks + a couple of electrolyte packets.

✅ Step 2: Make a Fresh Foods Checklist
Post a list on your fridge titled: “Grab These When Labor Starts!”
Include items like:

• Coconut water

• Bone broth in a thermos

• Boiled eggs

• Fresh fruit

• Avocado cups

✅ Step 3: Pack a Cooler Bag
Have a small insulated lunch bag ready by 37 weeks. When early labor begins, toss in your perishables and an ice pack before heading to the hospital.

✅ Step 4: Let Your Birth Team Know
If you're working with a doula or partner, let them know your snack plan so they can help keep you fueled between contractions.

Hospital Policies Around Eating During Labor

Many hospitals still follow older policies that discourage or restrict eating during labor, especially once you’re admitted and in active labor. This recommendation originally came from outdated concerns about aspiration (inhaling food into the lungs) in the rare event that general anesthesia is needed.

However, for most healthy, low-risk birthing women who are not under general anesthesia, the current research supports eating and drinking as tolerated during labor. The American College of Obstetricians and Gynecologists (ACOG) even acknowledges this in its guidance.

Here’s what to know:

• If you choose to receive an epidural or other medications, your hospital may recommend that you avoid food and instead allow only clear liquids.

• Hospitals typically will not provide food for you once you’re admitted and considered “in labor,” especially if you're receiving certain interventions.

• You can still eat your own food if you want to—especially snacks you’ve packed yourself. Many birthing womenp continue to eat small, nourishing snacks throughout early and even active labor.

💡 Tip: Always advocate for yourself and listen to your body. If you’re hungry and feeling well, and you’re not under anesthesia, it’s completely reasonable to continue eating small, digestible foods.

Final Thoughts

Eating in labor doesn’t have to be complicated—but it can be incredibly empowering. Having the right foods on hand can help you feel strong, grounded, and supported through every wave.

At Anointed Births, we believe in supporting the body’s needs during labor—and that includes feeding it well. Whether you’re preparing for a hospital birth, birth center delivery, or home birth, this simple guide can help you feel more confident and ready for the journey ahead.

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Note: This blog post is for informational purposes only and does not constitute medical or legal advice. Always consult with a healthcare provider for medical decisions.

Helpful resources:

Evidence on Eating During Labor: https://evidencebasedbirth.com/evidence-eating-drinking-labor/

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