is it safe to eat during labor

Eating in Labor: Is it Safe?

What’s the evidence on eating and drinking during labor? Is it safe to eat in labor?

is it safe to eat in labor

Why were we told to fast and not eat in labor?

Let’s rewind the clock to where it all began. Decades ago, doctors introduced the “no food or drink during labor” rule due to concerns about aspiration during emergency surgeries. This rare but serious complication involves stomach contents entering the lungs, which was especially risky back when anesthesia techniques weren’t as advanced.

But here’s the thing—medical practices have come a long way. With improved anesthesia and modern monitoring techniques, the risk of aspiration has dramatically decreased, especially for women with low-risk pregnancies. Yet, like that one fashion trend that refuses to die (looking at you, low-rise jeans), the “no eating during labor” rule has stuck around in many hospitals.

Today, a growing number of experts are calling for a fresh look at this policy, arguing that low-risk women should have the choice to eat and drink as needed. After all, labor is hard work, and you wouldn’t start a road trip with an empty gas tank, would you?

The Importance of Energy During Labor

Labor is like running a marathon—only there’s no cheering crowd and your “finish line” is a squishy, adorable baby. Every contraction demands energy, and if your body isn’t fueled, it’s like trying to drive a car on fumes.

Think about it: your muscles are working overtime, your mind is focusing on the task at hand, and your baby is counting on you to keep going strong. Without proper nourishment, fatigue can set in quickly, making the process even more challenging. Fasting actually INCREASES your risk of intervention, so if your doctor tells you can’t eat in labor….time to look for a new provider ASAP!

Simply put, the benefits of eating in labor outweigh the risks. Getting fatigued can increase your risk of a cesarean birth or needing vacuum or forceps. Fasting during labor also can impact the baby as they need nourishment to have strong heart tones. [Want to reduce your risk of interventions? Hire a doula! Schedule a FREE Doula Consult HERE]

So, what’s the solution? Small, easy-to-digest snacks and hydrating fluids. Here are some ideas:

What to Eat During Labor:

We’re not saying you should chow down on a pepperoni pizza (tempting as it sounds), but nourishing your body with the right foods can make all the difference.

  • Fruit slices: Think bananas, apples, or oranges—nature’s portable energy boosters.
  • Greek yogurt: Packed with protein and gentle on the stomach.
  • Honey sticks: Quick sugar bursts to keep you energized.
  • Electrolyte drinks: Opt for something like coconut water, Vitamin Water or electrolyte tablets.

What the Research Says about Eating in Labor

Now for the juicy part—what does the research say? Studies have flipped the script on the old fasting guidelines. Research indicates that eating and drinking fluids during labor can actually shorten its duration and reduce maternal fatigue. That’s right: a little bite of toast or a sip of herbal tea might help you meet your baby sooner and with more ease.

A 2017 review of randomized controlled trials found no increased risks of complications for women who ate during labor. In fact, for many women, staying nourished improves comfort, energy, and stamina. Of course, every pregnancy is unique, so it’s crucial to discuss your options with your healthcare provider.

Let’s sum it up: if you’re low-risk, eating during labor isn’t just safe—it might even be beneficial. However, for women with specific medical conditions, like preeclampsia or gestational diabetes, customized advice is key. [Schedule a FREE Doula Consult with a High-Risk Labor Doula]

If you choose to have an epidural or are induced, some providers will now state you cannot eat. Some evidence has been proven otherwise, that even in these labors, the benefits to eating outweigh the risks. Even with pain medication, it still could be part of your birth plan to eat certain foods. Always good to have a provider you can discuss with about your desire to stay nourished if you choose to have an epidural.

What Foods to Avoid in Labor

Okay, so you’re sold on the idea of a snack during labor. There are no “off-limit food”, just some foods can make you feel sluggish, nauseous, or uncomfortable when your body is working overtime.

  • Greasy or fried foods: That burger and fries might taste good going down, but they’re heavy on your stomach and could come back up.
  • Spicy dishes: Labor is hard enough without adding heartburn to the mix. And you might throw up in labor…so avoid the spicy taste later. That being said, many cultures eat spicy foods on the daily and this would be
  • Large portions: Eating too much at once can leave you feeling bloated or queasy.

Instead, stick to small, light snacks that are easy to digest. Think of it as grazing your way through labor—small bites, big benefits.

A Long List of Healthy Labor Foods (that are safe to eat in labor)

Choosing the right foods for labor is all about the mixture of carb, protein and keeping blood sugars up. The goal is to fuel your body without causing discomfort, so stick to light, easy-to-digest options that keep your energy up without overwhelming your stomach.

Snacks for Early Labor (When You Feel Hungry and Need Sustained Energy):

  • Bananas (natural sugar and potassium for energy)
  • Pasta
  • Whole-grain crackers with nut butter
  • Sandwich
  • Eggs, pancakes (think a full breakfast)
  • Rice cakes with almond butter or honey
  • Trail mix (with nuts, seeds, and dried fruits)
  • Energy bites (oats, nut butter, and honey)
  • Fresh fruit like berries or melon

Light, Easy-to-Digest Snacks for Active Labor:

  • Greek yogurt (protein and probiotics)
  • Toast with butter and honey
  • Chicken or veggie broth (better yet with protein)
  • Honey sticks (quick energy boost)
  • Low-fat string cheese or cottage cheese
  • Oatmeal
  • Smoothies (made with fruit, yogurt, and a splash of almond milk or water)

Hydrating Drinks and Fluids:

  • Coconut water (natural electrolytes)
  • Labor teas (that can help shorten labor!)
  • Broth or clear soups (hydrating and soothing)
  • Homemade electrolyte drinks (water, a pinch of sea salt, honey, and lemon juice)
  • Ice chips made with a splash of fruit juice
  • Diluted 100% fruit juices (like apple or grape)

Labor-Friendly Comfort Foods:

  • Small portions of chicken noodle soup or miso soup
  • Scrambled eggs or soft-boiled eggs (easy protein source)
  • Light pasta with a bit of olive oil

For Quick Energy and Sugar Boosts:

  • Gummy bears or fruit snacks
  • Lollypops (if you need a quick sugar hit)
  • Small pieces of dark chocolate
  • Fruit leather
  • Popsicles (hydration + a little sugar for energy)

The Risks of Fasting During Labor

is it safe to eat in labor


Labor is a marathon, not a sprint—and just like any athlete, your body needs fuel to perform at its best. When fasting during labor, you’re essentially asking your body to work overtime with no energy reserves. This can lead to a cascade of challenges, both for you and your baby. Let’s unpack why skipping food and fluids during labor might not be the best idea.

Energy Crash Alert: Without food, your body burns through its energy stores, leaving you exhausted when you need strength the most. Imagine trying to climb a mountain on an empty stomach—not ideal, right?

Dehydration Drama: Labor is hard work, and dehydration can set in quickly, causing headaches, muscle cramps, and even slowing down contractions. Not exactly what you want when you’re trying to meet your baby.

Prolonged Labor Risks: Running on empty can make contractions less effective, dragging out labor and increasing the likelihood of medical interventions. Things like increased need for pitocin, cesarean birth, forceps and vacuum can happen from maternal fatigue.

Pro Tip: Keep a stash of light, energy-boosting snacks and fluids in your hospital bag for you and your partner. If you choose to give birth at a hospital they can offer you the following:

  • Toast/bagal
  • Broth
  • Popsicles
  • Juice
  • Ice Cream

For Your Baby: Remember, your baby relies on you for nutrients and energy during labor. If your blood sugar drops, it can stress your little one. Keeping yourself nourished helps ensure they have the best journey into the world.

Your body is doing the extraordinary work of bringing life into the world. Don’t shortchange yourself—fuel up and stay hydrated!

The Role of Your Birth Support Team

doula support

Let’s give a shoutout to the MVPs of labor: your support team. Whether it’s your partner, doula, or best friend, having someone by your side to hand you a water bottle or remind you to eat can make a world of difference.

Your team can also advocate for you if hospital policies discourage eating or drinking during labor. Sometimes, a simple conversation with your care provider can help clarify what’s allowed and ensure your needs are met. Remember, this is your labor experience—don’t be afraid to speak up for what you need. [Want to learn ALL your birth options? Take Birth Dates Class]

Pro Tip: Pack a labor snack bag ahead of time. Include a mix of energy boosters (honey sticks, granola bars), hydrating drinks (coconut water, herbal tea), and comfort items (your favorite hard candies or gum). Trust us, future-you will thank you.

The Importance of Choosing the Right Provider for Labor Support

labor support | doula support

Let’s get real—your provider is kind of like the quarterback of your labor team. Some are all about letting you snack on light, energy-boosting foods (because hello, labor is a marathon), while others might still be stuck in the “no eating, no drinking” era. The key is finding someone who’s on the same page as you and believes in supporting your unique needs during labor. [want to learn how to find the right provider for your birth? Take our Birth Dates class now!]

When you meet with potential providers, don’t be shy—ask all the questions! “What’s your take on eating during labor?” or “How do you handle hospital rules that might not vibe with my birth plan?” “Is it safe to eat in labor?”

A provider who gets you will have your back when it matters most. After all, you deserve someone who cheers you on and helps make your labor experience as smooth (and snack-friendly) as possible.

And hey, let’s not forget about flexibility. Birth often can not go exactly as planned, so having a provider who can roll with the punches and support your decisions in real-time is a game-changer. Whether it’s encouraging that spoonful of honey mid-contraction or helping you adjust your birth plan, the right provider will leave you feeling empowered and cared for every step of the way. [Learn how a dedicated doula provides vital support, comfort, and guidance during the childbirth journey.]

Listening to Your Body

is it safe to eat in labor | healthy labor foods

Here’s a little secret: your body is incredibly smart. It knows what it needs during labor, and it’s up to you to listen. If you’re feeling hungry, try a small snack. If the thought of food makes you queasy, focus on sipping fluids instead. Flexibility is key.

Some women find that eating early in labor feels manageable but prefer to stick to fluids as things intensify. That’s totally fine! Labor is a dynamic process, and your needs might change as you go.

Debunking Myths About Eating and Drinking During Labor

is it safe to eat in labor | healthy labor foods

Let’s address some common myths:

  • Myth #1: Eating will increase the risk of complications.
    Fact: For low-risk women, eating light snacks during labor is safe and beneficial, according to research. This is really coming out more and more, that it’s safe for moms to eat in labor.
  • Myth #2: You won’t want to eat anyway.
    Fact: Every labor experience is different. While some women don’t feel hungry, others find that a small snack helps them power through.
  • Myth #3: Hospital policies can’t be changed.
    Fact: Many hospitals are open to revisiting their guidelines. Advocating for evidence-based practices can lead to more flexibility.

Conclusion: Fuel Your Way to a Positive Labor Experience

is it safe to eat in labor | list of healthy labor foods

Labor is a journey – one that requires strength, resilience, and a whole lot of energy. The evidence of it’s safe to eat in labor is clear: for most low-risk women, eating and drinking during labor is not only safe but can also make the process smoother and less exhausting.

So, pack that snack bag, sip on some hydrating fluids, and trust your body to guide you through. After all, this is your moment. And when it’s all said and done, you’ll have the greatest reward of all: a brand-new life to love and cherish. [Start here if you are ready to start preparing for a natural hospital birth!]