You have been fueling your body and baby throughout pregnancy, but what about during labor? You may not feel very hungry once contractions begin, but knowing which foods are easy to digest and help support steady energy can make early labor feel a little less overwhelming.
During early labor, your body uses more energy than you might think. Complex carbohydrates, protein, fruits, and vegetables can help fuel contractions, support digestion, and keep you going as labor progresses.1,2
Every hospital and provider may have different guidance about eating during labor, so ask your care team what is safe for your specific situation. If you are being induced, have a scheduled C-section, receive certain medications, or have a higher-risk pregnancy, your provider may give you different instructions.
Key Takeaways
- Early labor can take energy, so light, easy-to-digest snacks may help you stay fueled.
- Complex carbohydrates, protein, fruits, and vegetables can support steady energy and digestion.1,2
- Good early labor snack ideas include granola bars, whole-grain cereal, Greek yogurt, smoothies, fruit, and cut vegetables.
- Heavy, greasy, unfamiliar, or high-fat foods may cause digestive discomfort during labor.
- Ask your provider or birth team what is safe for you, especially if you have a high-risk pregnancy or hospital restrictions.
Related: What to Do in Early Labor: 6 Tips to Stay Calm and Prepared
Foods To Eat in Early Labor
In early labor, aim for light foods that provide steady energy without sitting too heavily in your stomach.
1. Complex Carbohydrates
Carbohydrates are the primary fuel source for all our daily activities.3 Complex carbohydrates are slower digesting and full of fiber so our bodies keep using the glucose produced by those foods for a more extended period of time.4 In other words, complex carbohydrates can help provide a steadier source of energy during labor.
To ensure you eat enough carbs to fuel the entire birthing process, as well as prevent digestive discomfort during early labor, try incorporating these foods into snacks or meals:
Granola Bars
Granola bars are whole-grain options that are easy to keep in a hospital bag for labor and delivery or your pantry. They will keep you full for longer than a processed snack alternative.5
However, be mindful of the amounts of sugar in them, and opt for sugar-free or lower-added sugar (less than 4 grams per serving) options.
Whole-Grain Cereal
Packing a Ziploc bag of whole-grain cereal may seem like a snack for your infant down the line, but it’s a great option to keep on hand during labor. The grains in cereals move quickly through the digestive tract and can help keep you regular, even during labor.6
Related: Snacks to Pack for Labor and Delivery
2. Protein-Rich Foods
Eating extra protein during early labor can help your muscles stay strong during a long stretch of stress and recover quicker once baby is here.7 Protein also prevents many moms from excessive tearing.8
Your overall protein needs increase during strenuous activity, like labor!
Here are a couple of good options for protein-rich foods:
Greek Yogurt
Greek yogurt packs about 12 grams of protein per ½ cup serving.9 You can easily eat this quick snack during any stage of labor. It can also help your body recover.10
Protein Smoothies
Sipping on a protein-packed smoothie allows you to get your needs in fast and helps keep you hydrated. Whey or plant-based protein powders are great staples to have on hand, and you can purchase them at your local grocery store or online.
Related: Perineal Tearing: How To Reduce Tearing and Heal After Birth
3. Fruits and Vegetables
Not only do raw fruits and vegetables taste great, but they also pack a big nutritional punch! Each color carries different nutrients, from vitamin A in orange to vitamin K in green.11 Pre-slicing apples, bell peppers, carrots, and berries can help you prepare for early labor hunger.
Fruit is great because it’s fast-digesting and filled with fiber and water.12,14 It will provide your body with the essential carbohydrate fuel to sustain the rest of your labor.13
And you can never go wrong with vegetables! Adding a variety of cut veggies to your early labor snack can also add water and water-soluble vitamins like vitamin C.14,15 This can help keep your electrolytes in check and prevent dehydration.16
Pairing fruits or vegetables with a source of protein and healthy fat will allow the sugars in the produce to hit your bloodstream steadily.17 Try combinations like apples and peanut butter or celery and hummus.
Related: Labor Aide Recipe: The Drink to Fuel You Through Labor
Foods To Avoid in Early Labor
There are also some foods you may want to avoid during labor. These foods may not sit well in your stomach while your body works hard to deliver a baby. Aim for light, whole-food snacks rather than heavy or fat-dense meals.18
While every body is different, these foods may be more likely to cause stomach discomfort when contractions are picking up.
1. Sauces and Heavy Condiments
Sauces and condiments are often high in saturated fats and oils.19 These can slow down our digestion and make labor harder. If you’re using condiments or sauces, look for ones with little to no fat content on the nutrition label.
Related: 20 Natural Pain Relief Options for Labor
2. Large or Heavy Leftover Meals
Leftover meals can be large portions of unbalanced nutrients. This combination can take longer to move through your digestive system, leading to discomfort during labor. Instead, prep easily digestible snacks and meals to keep around for early labor.
3. Avoid Unfamiliar Foods
Some foods can cause bloating, skin reactions, and other issues if you’re unknowingly intolerant to them.20 Avoid trying new foods during early labor to prevent additional digestive problems.
Related: The Ultimate Hospital Bag Checklist for Mom, Baby, and Partner
If you are in early labor and have an appetite, eating light, nourishing foods can help support your energy. Whole-food carbohydrates, protein, fruits, vegetables, and fluids are often easier to tolerate than heavy, greasy, or unfamiliar foods.
Labor can be unpredictable, so listen to your body and follow your provider’s guidance. The goal is not to eat perfectly. It is to give your body steady fuel and help yourself feel as comfortable and supported as possible.
