As you approach your due date, you may feel ready, uncomfortable, and eager to finally meet your baby. Your back aches, your feet are swollen, and each day feels longer than the last. It’s completely normal to start wondering about safe, natural ways to induce labor and how to help your body prepare for birth.

This article is written by a certified doula and supported by obstetric and midwifery research to help you understand what really works, what doesn’t, and when it’s best to simply let nature take the lead.

Medical Inductions

Before trying any at-home methods, it’s important to understand why and when a medical induction might be necessary.

Scheduling an induction can be tempting since you can plan exactly what day you get to meet your baby and make it sooner rather than later. This is why we refer to it as “the seduction of induction.” However, we’ve seen that unnecessary interventions can pose unnecessary risks.¹⁵

Of course, inductions are sometimes necessary for the health and well-being of mother and baby, but many inductions scheduled nowadays are elective. If you’re planning on having a hospital birth and your doctor isn’t allowing you to go too far past your baby’s due date (most doctors schedule inductions at or just after 41 weeks), you may want to do a few things to try to get your body ready and to get labor going.¹⁶

Related: 9 Reasons Why You Might Need a Labor Induction

If your provider says it’s safe to wait, you might be wondering whether there are natural ways to help your body begin labor on its own.

Natural Ways to Induce Labor

Once you’ve reached full term and your provider gives the go-ahead, these natural methods may help encourage your body to start labor on its own.

It’s essential to note that research indicates babies are at their healthiest when they remain in the womb until at least 39 weeks. Therefore, I don’t recommend attempting these natural induction methods until you reach full term or have passed your due date.^1,2 You may also want to talk to your doctor before starting induction methods at home.

Here are 13 ways you can try to naturally induce labor:

1. Nipple Stimulation

Stimulating your nipples naturally releases oxytocin, which can cause uterine contractions, but it should only be tried once you reach your due date.

Of all the natural ways to induce labor at home, nipple stimulation is one of the most reliable options.^3,41 It helps release oxytocin, the hormone that causes your uterus to contract.⁴ (Oxytocin is also known as the love hormone since it’s released when you fall in love.¹⁷ 🙂 ) Don’t try nipple stimulation until you’ve reached your due date. If you’re at that point and want to try nipple stimulation to induce labor, there are a few ways to do it:

• You can roll or rub your nipples with your fingers. You want it to mimic the suckling of a baby.¹⁸ So you’ll stimulate one breast for five minutes, then take a break for about 15 minutes to see if anything happens before you continue to the next breast. If, after 15 minutes, the contractions begin to fizzle, stimulate the other breast. If contractions start to increase, stop and let nature run its course.¹⁹
• Your partner can also orally massage your nipples.^18,19 Use the same time restraints as the first option.
• Or you could use your breast pump.^18,19 This can be more effective since a breast pump will be more vigorous than you or your partner. But some women find the pumping and contractions to be a bit too painful too quickly.

Here are some important notes about this method:^18,19

• Only massage one breast at a time.
• Don’t stimulate the breast during a contraction.
• Don’t use nipple stimulation after the contractions are three minutes apart or one minute long.
• If contractions start coming close together, take a break and let nature take its course.
• You also don’t want it to be too gentle. Babies have a strong suckle on the breast, so you want to imitate that intensity.

2. Sex

Sex may help ripen the cervix and trigger mild contractions thanks to prostaglandins in semen, though evidence is still limited.

Pretty much everyone knows or has been told that having sex is a natural way to induce labor. This is because the act of sex may cause contractions. Also, semen contains a substance called prostaglandins, which helps the cervix ripen and efface, so it’s best that he also orgasms.²⁰ This prepares your body for labor.²¹

I know you’re not feeling very sexy at the end of your pregnancy, and you may not be “in the mood” at all. When I tell women about this, most of them let out a groan and say they feel pretty uncomfortable at this point, and they don’t think sex will be comfortable at all. I then tell them that having an orgasm can also stimulate prostaglandins. So, if you don’t feel comfortable having sex at this point in your pregnancy, you can still have an orgasm on your own to help start labor.

Here are a few notes about this method:²⁰

• Having sex doesn’t immediately cause you to go into labor. Instead, it helps your body prepare for labor. You’d have to do it regularly to get faster results.
• Do NOT have sex if your water is already broken. This can put you at risk for an infection.
• Despite the popularity of this technique, unfortunately, there’s little scientific evidence yet to support sex as a method of naturally inducing labor.

3. Exercise/Cardio/Stair-Climbing/Squats

Gentle movement can help baby settle lower into the pelvis, putting natural pressure on the cervix and encouraging dilation.

You can use gravity to your advantage, so get up and start moving! Physical activity before birth helps move your baby’s head down lower in your pelvis, allowing baby’s head to put pressure on your cervix, which helps it dilate.²² Try walking for 30 minutes every day. And if you can walk up a steep hill, even better! This causes you to lean forward at an angle, helping baby move in the right direction. Stairwalking and doing squats have also been said to be very helpful.²³ Check out these exercises you can do before giving birth. So, go ahead and get that heart pumping!

NOTE: There’s no definitive answer to whether or not exercise can induce labor. A recent study found no association between increased physical activity and the onset of labor.⁶ But in most cases, it can’t hurt to try.

4. Labor-Inducing Foods

Certain foods, such as pineapple, basil, or spicy meals, may stimulate digestion and light contractions, but research remains inconclusive.

Most foods that are said to help induce labor naturally are considered old wives’ tales. While there’s limited research and a few foods have properties that may help, the results are inconclusive.^7,8,9 For example, some believe that pineapples may help ripen the cervix since they contain an enzyme called bromelain, which can do just that. However, there’s no evidence to support this.²⁴

Other foods that may start labor include spicy foods and foods containing basil, oregano, and/or ginger.²⁵ Spicier foods tend to work the best out of them all since they stimulate your colon.²⁶ If you didn’t know, diarrhea is a sign of going into labor.²⁷ When your intestines are stimulated/irritated by the spicy foods you consume, it causes you to have bowel movements. Those cramps in your intestines can spread to your uterus, which can cause you to have contractions and go into labor.²⁵

Related: Signs of Labor: How To Know When Baby Is Coming

5. Raspberry Leaf Tea

Regularly drinking raspberry leaf tea may tone and strengthen the uterus, preparing your body for efficient contractions.

Regularly drinking raspberry leaf tea can help strengthen and tone the uterus, encouraging the uterine muscles to contract.²⁸ You can get raspberry leaf tea at almost any grocery store or on Amazon. You can prepare it hot or make it iced to enjoy it year-round. And since it’s a uterine toner and strengthens your uterus, it’s also great to drink after having your baby. Bottoms up!

6. Labor Induction Massages

Specialized massages may help relax the body and stimulate contractions, but they should be performed only by trained professionals.

A labor induction massage is a great way to get contractions going and is considered a natural way to induce labor. As a licensed massage therapist, I’ve given many of these massages, and it helped approximately 60-70% of them go into labor after one appointment. Women will question if this massage will help them go into labor within 24 hours, but I tell them it should happen within 48 hours. If nothing happens, they should come back for another massage. This massage allows you to relax your muscles around baby, and it sends signals to your body to start the labor process. I highly recommend it!

NOTE: Ensure your massage therapist is knowledgeable about giving labor induction massages.

7. Warm Baths

A warm bath can help you relax, reducing stress and anxiety that may delay labor’s natural progression.

Soaking in a warm bath may help get labor going. How so? Soaking in the tub helps relax you. Evidence suggests that stress and anxiety may delay labor.¹⁰ This is why massages and baths are also beneficial.

8. Evening Primrose Oil (EPO)

EPO contains fatty acids that the body can convert into prostaglandins, which may help soften the cervix in preparation for labor.

Are you looking for an oil to induce labor? Evening primrose oil (EPO) might be the thing for you since it can help soften the cervix.²⁹ EPO contains a chemical that the body converts into prostaglandins.³⁰ Some doctors don’t recommend this since research has been inconclusive about whether EPO effectively induces labor.^11,29 However, many midwives recommend it to their patients to prepare for labor. Several women swear they went into labor after one or two nights of inserting capsules near their cervix.

To use EPO, you can break the EPO capsule and rub the oil on your cervix at nighttime or insert the capsules vaginally before you go to bed.²⁹ The moist environment of the vagina will melt the capsule and disperse the gel throughout the cervix. Wear a pad or have something under you while you sleep since it can leak. Another option is taking it orally.²⁹

NOTE: Consult your healthcare provider before attempting this option.

9. Castor Oil

Castor oil may cause intestinal contractions that sometimes trigger uterine activity, but it should only be used under medical guidance.

Castor oil is a controversial induction option due to its high ricinoleic acid content.^12,31 When ingested, it’s absorbed in the intestine and causes intense intestinal cramping, vomiting, and diarrhea because it acts as a strong laxative.³² It also tastes disgusting. However, many people believe that castor oil induces labor.³² Some midwives don’t recommend it, and some swear by it. Some pregnant women say it gave them nothing but a bad case of diarrhea. No fun. If you’re desperate and spoke to your health care provider and got their approval, here are two ways you can take it (rather than just by taking a shot):

1. Add 2 ounces of castor oil to a glass of orange juice and drink it quickly.
2. Or get 2 ounces of castor oil and mix it with ice cream. The flavor may be difficult to swallow slowly, and it bothers some women more than others. Just a heads up!

10. Membrane Sweeping/Stripping

This in-office procedure can help stimulate prostaglandin release and light contractions, though it may feel uncomfortable.

This one can be pretty uncomfortable. It’s not proven to be one of the most effective forms of induction, but it’s an option.³³ This is something your doctor or midwife could do at one of your prenatal visits. They’ll do a vaginal exam and reach to your cervix to check your effacement and dilation. Once they feel that you’ve had some progress, they’ll run their fingers around the edge of the amniotic sac and the uterus. Then, they’ll gently try to separate it from your uterine wall.³⁴ This can signal your uterus that it’s time for labor and can cause uterine contractions and the release of prostaglandins, which may jump-start labor.^13,42

Related: Cervical Check: What Effacement, Dilation, and Station Mean

11. Acupuncture and Acupressure

These traditional techniques may help encourage uterine contractions by stimulating specific pressure points on the body.

Acupuncture and acupressure are believed to be natural ways to induce labor. With acupuncture, a practitioner places fine needles at various points along the body to balance your energy flow. Acupressure is a similar concept, but it uses fingers to apply pressure to specific pressure points.^5,14 These are also pressed during labor induction massages. A couple of pressure points are thought to cause contractions. One is located in the webbing between your thumb and forefinger. The other is located just above your ankle.^5,14 Applying pressure to either of these two pressure points may help bring on uterine contractions.³⁵

12. Herbs and Tinctures

Certain herbs like black cohosh or blue cohosh are sometimes used for labor induction, but they should only be taken under professional supervision.

You should consult your doctor or midwife before considering herbs to induce labor. The FDA doesn’t regulate herbs, and they can be dangerous if you don’t take them at the correct dosage.³⁶ This is why working with your midwife or herbalist is important. They’ll provide instructions on when and how to use them. Some herbs used to induce labor include black cohosh and blue cohosh.^37,38

13. Foley Catheter Balloon Dilatation

A Foley catheter can be inserted into the cervix by a healthcare provider to gently stretch it and promote early dilation.

Another method gaining popularity is the use of a Foley catheter (or urinary catheter) placed into the cervical canal instead of the bladder to promote the onset of labor. A Foley catheter is a thin, latex tube typically inserted into the urinary bladder to decompress it by draining urine (via gravity) into a drainage bag. The catheter is secured within the bladder by inflating a small balloon at the tip of the catheter. This same catheter can be gently threaded into the cervical canal, and the balloon can be inflated to provide continuous pressure against the cervix, stimulating stretching of the cervical membranes, small, frequent contractions, and cervical dilatation. Once the cervix reaches 2 to 3 centimeters of dilatation, the catheter typically slips out of the cervix.³⁹

The catheter can be placed in the practitioner’s office, and the woman is instructed to notify the practitioner when it slips out. Regular uterine contractions may or may not begin, but dilatation and effacement typically begin. Inserting the catheter into the cervix is quick and usually painless. Most women don’t feel the presence of the catheter in their cervix but may notice an increase in cramping or mild contractions.^39,40

Related: Foley Bulb Induction for Labor: What To Expect

There you go! 13 different natural ways to induce labor. I would say that even these methods are interventions, and it’s always best to eat right, exercise, rest, and enjoy those last few days of pregnancy as much as possible. The safest and healthiest labor is one that starts spontaneously. However, for the ladies who need a little extra help to get things started, I hope these options are helpful!

The safest and healthiest labor is one that begins when your baby is ready; however, a few natural methods can help your body prepare for labor. Talk with your healthcare provider before trying any natural ways to induce labor, and trust that your baby will arrive at the perfect time.