Top 10 Foods to Fuel You During Labor

Before we get into what to eat in labor, let’s talk a bit about why someone might choose to eat during labor. They call it “labor” for a reason. Giving birth is hard work. It makes sense that your body (and your baby) would need some fuel along the way.

Imagine you had gone several hours (or longer) without eating, and then been asked to run a race or complete a physically demanding project. Your body probably wouldn’t perform at its best. You might feel faint or weak, as well as physically, and maybe even emotionally, depleted. As a doula, I’ve seen this play out in birth as well. A woman has reached second stage and is either running out of steam herself, or the baby’s heart rate is causing concern – we get her a little something to eat and both mom and baby are looking great again.

Let me address the elephant in the room for families who plan to give birth in the hospital setting and have been told that they are not allowed to eat during labor. Do you know where those hospital policies come from? These policies began in the 1940s when anesthesia methods were more dangerous, airway protection was primitive or nonexistent, and as a result, aspiration of stomach contents was more of a risk when anesthesia was used as part of the birth.

With current anesthesia practices, research shows that aspiration related to birth in the U.S. is almost nonexistent, citing only one case between the years of 2005 and 2013.  Research suggests that restricting intake in labor for low-risk birthers may be doing more harm than good. A Cochrane review of five randomized trials with low-risk participants found no evidence of harm from eating and drinking during labor, and a 2017 study showed birthers who fueled their bodies during labor experienced shorter births. Research has also shown that even when birthers fast during labor, the practice still does not guarantee an empty stomach. Many professional organizations have recommended that low-risk birthers eat and drink as they choose during labor, including the World Health Organization (WHO), The American College of Nurse-Midwives (ACNM), and The Society of Obstetricians and Gynecologists of Canada (SOGC).

Hospital policies are not laws. You have bodily autonomy and the right to choose whether you would like to eat and drink during labor or not.

If you choose to eat during labor, here are 10 foods to consider to fuel your body:

·        Fruits: Bananas, applesauce, grapes, strawberries, watermelon, dates

·        Soup

·        Oatmeal

·        Toast topped with butter, nut butter, avocado, jam, honey, etc.

·        Energy bites

·        Smoothies

·        Honey sticks

·        Jello

·        Popsicles

·        Boiled eggs

·        Foods that sound good or feel culturally grounded for you

As you choose foods to gather, prepare, or pack for your labor think about foods that make you feel good. Consider avoiding foods that may cause stomach upset or that would be especially unpleasant (I'm looking at you, dairy!) in the event you vomit during labor. Focus on fats and proteins in early labor, and be ready with easy to eat carbohydrate-based foods for quick energy in later labor. Bonus Tip: Plan to have enough food on hand to keep your support person fueled and at their best for the duration of your labor as well.