Snacks for labour

When you’re thinking about how to manage your labour, drinks and snacks for labour might not be at the top of your priority list.

However, unless you’re a regular marathon runner, you’ll probably burn up more energy during labour than at any other time in your life, so it’s important to make sure that you’re as prepared as you can be. That includes having healthy snacks and drinks on hand to keep your energy levels up—electrolytes at the ready!

Here, we’re exploring how healthy snacks for labour can help build your energy levels, what the best snacks for labour are, and how many you might want to pack in your hospital bag.

As you approach your due date and prepare to give birth, you’ve probably been reading a lot of information about what to expect during your labour. You can read more about that ​here. One thing’s for sure, from early labour to the last push, giving birth requires a lot of energy.

That’s why eating and keeping to hand even a small amount of healthy snacks for labour can really help you manage your energy levels and ‘push’ through those moments of tiredness. Good snacks for labour include carbohydrates, such as bananas or a healthy sandwich using wholemeal bread, as these release energy slowly, helping you manage your ​contractions​¹. 

Yes! Unless your doctor or midwife has not advised you not to, there’s no reason you can’t munch on some tasty and nutritious snacks for labour.

In some circumstances, you may be advised to keep snacking to a minimum or not eat at all during your labour. For example, if you’re having a planned C-section, you’ll need to avoid eating and drinking anything at all a few hours before it takes place. Your doctor or midwife will give you more information about the exact timings here².

You might also be advised to avoid food, drinks and snacks for labour if you’re planning to use certain types of pain relief, an epidural, for example. Again, your doctor or midwife will give you more specific advice when the time comes³.

The simple answer is, when you feel like it. The key is to listen to your body and eat when you feel hungry and have an appetite. If you feel queasy or simply not in the mood for food, it’s best not to force yourself to eat. On the other hand, if you’re feeling well and want to top up your energy levels, tucking into a light snack can be really beneficial later on.

The best time to eat and drink once things get moving is most likely during the latent phase of early labour. This is because it will provide the energy you need once your labour is established4. In addition, once your contractions become stronger, you’ll probably find that food is the last thing on your mind.

Listen to your body and follow your ‘gut’ instinct. There’s no way of knowing how your labour will progress or how long it will take, so having some healthy snacks for labour to hand is always a good idea.

When it comes to the best type of snacks for labour, carbohydrates are a very good option. That’s because they provide you with the kind of slow-release energy that you need.

The following carb-rich snacks are easy to digest and will work well for boosting your energy levels⁵:

• Bread or toast (try spreading these with peanut butter for an extra energy boost)
• Crispbreads, rice cakes, or crackers.
• Pasta
• Fresh fruit - bananas are a good option
• Cereal bars

While it might be tempting to reach for your favourite sweet treat or savoury snacks during labour, this isn’t the best idea—especially for your comfort and your energy levels.

Try to avoid sugary foods. They may provide you with a quick energy boost, but this won’t last, and you may end up feeling more tired5. When choosing your snacks for labour, think of bringing your baby into the world as more of a marathon and less of a sprint! Also, avoid foods high in fat, as they may feel heavy on your stomach and leave you feeling sick and nauseous⁵.

Other top tips include:

• Eating little and often⁵
• Avoiding heavy meals and instead opting for light meals and snacks for labour⁶
• Drink plenty of fluids to stay hydrated

There are no set rules here, but it’s best to take plenty of small healthy snacks to ensure you’ve got enough to keep you going. You might lack energy once your baby has arrived, so any leftover snacks might be just what you need, especially if you’re breastfeeding.

Remember, it’s not just you that will need to keep your energy levels topped up. Your birth partner will need plenty of snacks to refuel on, too, so pack plenty in your hospital bag. That way, you’ll be fully prepared if the vending machines aren’t working, or the canteen is closed.

You’ll be able to pack some snacks for labour in advance, while others (like fresh fruit) you can take with you on the day. Keep your fresh fruit bowl well-stocked as you approach your due date! 

Gestational diabetes is a specific type of diabetes that only occurs during pregnancy. It happens when the pregnancy hormones that are produced by your placenta make it difficult for your body to use insulin properly⁷.

If you’re diagnosed with gestational diabetes, your doctor and midwife will provide you with lots of advice about how to manage and treat the condition. A healthy diet will be a big part of managing your glucose levels and keeping you and your baby healthy⁷.

Healthy snacks for labour if you have gestational diabetes include those that are low GI options, including⁸:

• Fresh fruit
• Peanut butter
• Dried fruit such as prunes and apricots
• Nuts and seeds
• Oatcakes
• Wholemeal bread
• Popcorn

Being in labour is thirsty work, so make sure you have plenty of water to hand to keep yourself well hydrated throughout.

When you’re in early labour, you might find it soothing to sip on a cup of herbal tea, such as chamomile or peppermint. However, once labour begins, water is your best option. If you’re not a fan of plain water, weak squash is a good choice, too.

Try to avoid fizzy drinks. Like sugary foods, they’re likely to provide a short burst of energy that wears off quickly rather than maintain steady energy levels. They can also make you feel a little nauseous.

​​Top tip: pop some straws in your hospital bag. That will make it easier for your birth partner to help you take small, regular sips of fluid.  

Some hospitals recommend isotonic sports drinks during labour. These drinks are rich in carbohydrates and easily absorbed by the body, providing the vital boost of energy you need⁹. They can be especially helpful if you feel nauseous and unable to eat anything.  

While a small amount of caffeine is fine to drink during your pregnancy, you should limit your intake to no more than 200mg per day. This is because it can increase your risk of experiencing pregnancy complications, including your little one having a low birth weight¹⁰.

With that in mind, it might be best to stick to other fluids, such as water, weak, diluted juice, and isotonic and electrolyte drinks. If you prefer a hot drink, opt for herbal varieties of tea instead.