The Ultimate Guide to Snacks in Labour: What to Eat, Why It Matters, and How to Keep Your Energy Up

One thing I’ll always encourage you to think about when preparing for labour—alongside birth positions, breathing, and affirmations—is snacks. Seriously. Labour is no small feat. It’s a marathon of the most powerful kind, and keeping your energy up and your mouth moist can make a huge difference in how you feel.


If there’s one golden rule I want you to remember, it’s this:

Nothing dry.
Your mouth is already dry in labour—partly because of the hormones at play and partly because of all the focused breathing you’ll be doing. The last thing you want is a crumbly biscuit or a dry cracker stealing the last bit of moisture from your mouth. Trust me, it’s a fast track to gagging and discomfort. And it’s totally ok to want these in labour and it being the perfect snack for you but then if things are to dry you know you’re birth support will be there with water to help out. So make sure to send this to them or sit down and discuss your preferences for snacks. 

Instead, think juicy, soft, nourishing, energy-giving—and small enough that you can pop it in your mouth with zero effort. No holding, no chewing forever, no fuss.



Great Snacks for Labour: Easy, Hydrating, Energising

• Blueberries – fresh, juicy, and full of antioxidants
• Honey sticks – perfect for a quick energy hit between contractions
• Small squares of watermelon – cooling, hydrating, and easy to eat
• Date balls with extra coconut oil – soft, energy-dense, and easy to digest (recipe below!)
• Small oat slice squares – slow-burning energy 
• Frozen ice lollies – soothing and hydrating, especially in the active phase
• Soft medjool dates
• Cucumber sticks or ribbons – refreshing and gentle on the stomach
• Soft banana slices
• Frozen grapes – little icy bites of sugar and hydration
• Fruit puree pouches – toddler snacks that hit the spot in labour too
• Chia pudding pots – pre-made in little jars for an energy-boosting spoonful
• Toast with extra butter and light topping, think Vegemite or jam not peanut butter

What About Drinks?

Hydration is everything in labour. You’re sweating, breathing deeply, maybe vomiting, and possibly in a warm room—so even if you’re not “thirsty,” your body needs regular fluids. Aim to sip every 10–20 minutes or after every contraction.


I always recommend having a labelled water bottle for each person in the room, including you—the birthing mother—so your team can keep track of how much you’ve had.

Hydration matters and at no point should this prevent you from drinking but urinating is equally as important? A full bladder can get in baby’s way. It’s the very last organ your baby passes before entering the birth canal. Keeping your bladder empty helps make more space and can support a smoother descent.



Great Drinks for Labour

• Water with hydration tablets (look for natural electrolyte options)
• Coconut water – rich in natural electrolytes
• Frozen coconut water ice cubes or icy poles
• Apple juice – especially diluted with water for a sugar boost without the crash
• Ice chips – a classic for a reason
• Labour Aid Drink (recipe below!)

Make It Personal

You might like to include a short list of your preferred snacks in your birth preferences or birth plan. Talk to your support team in advance about what you want to eat and drink. That way, when you’re deep in the zone, they already know exactly what to offer you and when.

And remember—small is best. No one wants to be holding half a sandwich mid-contraction. Snacks should be bite-sized and easy to eat. Pop it in, swallow, and get back to doing your incredible work.

And birth support this is for you: DO NOT OFFER IT during a contraction! You’ll thank me!



Keep Your Energy Up: Fuel for the Long Haul


Labour can be long, especially if you’re moving slowly and gently through early stages. Having regular small snacks helps keep your blood sugar stable and your brain and muscles functioning well. Hunger can bring on fatigue, irritability, and even slow down contractions. Staying fed = staying strong.





Date Ball Recipe (Perfect for Birth Bags!)

Soft Coconut Oil Date Balls
These are a go-to snack for birth because they’re naturally sweet, loaded with iron and potassium, and the coconut oil adds healthy fats that give you sustained energy.


Ingredients:

• 1 cup soft Medjool dates, pitted
• 1/2 cup oats
• 3 tbsp coconut oil (soft or melted)
• 1/4 cup shredded coconut
• 1 tbsp chia seeds or flaxseeds (optional)
• A pinch of salt
• Splash of vanilla or cinnamon (optional)

Method:

1. Blend everything in a food processor until sticky and well combined.
2. Roll into small balls (bite-sized!) they should be very oily, if not add some more and mix again
3. Roll in extra shredded coconut to coat if desired
4. Store in the fridge or freezer until needed.

Labour Aid Hydration Drink

This is a gentle, natural electrolyte drink that supports hydration and energy during labour without the artificial stuff.


Ingredients:

• Juice of 1 lemon
• Juice of 1 lime
• 2 cups coconut water
• 1 cup filtered water
• 1 tablespoon honey (or more, to taste)
• Optional: electrolyte powder (unflavoured or lime) or trace mineral drops
• Can add honey if you like it sweeter and will add energy 
  

Instructions:
Mix it all up, chill, and store in a drink bottle ready to go! Tastes like a homemade sports drink but without the nasties. Can even be frozen and drink as it defrosts.



Final Thought:
Labour is big work. Big, beautiful, mighty work. And just like any physical feat, you need fuel to keep going. Prepare your snacks ahead of time. Freeze what you can. Label your water bottle. And talk to your support team so they know how to fuel the amazing work you’re doing.

You were made for this—and I’m here to help you prepare every step of the way.

If this kind of info is helpful, you’ll love my online birth course, where we go deep into what you and your support team can actually do during labour—snacks and all.
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