Eating and drinking as needed during birth is essential — as the demands of your body require sustenance to perform the task at hand. Optimally, you should enter your birthing time already well hydrated, and keep drinking and nourishing especially during the early phases of childbirth, continuing to lightly snack and hydrate as you wish until baby has arrived.
Did you know that childbirth requires an extraordinary amount of energy? Researchers analyzed 385 studies published in 1990 or later… and that research suggests that the energy and caloric demands of birthing people are similar to those of marathon runners. No kidding. It’s no wonder things can slow down for many people birthing in hospitals who are deprived of nourishment during their birthing times. NPO, or nil per os which means “nothing by mouth” - is a part of standard pre-operative instruction protocols… surgery prep. Unless you are considered high risk due to things such as pre-ecclampsia, or using IV opioid medications during birthing, it should be fine to eat lightly and is even considered beneficial.
The American Society of Anesthesiologists state… (If you’re birthing in a hospital, listen up)
“Without adequate nutrition, the body will begin to use fat as an energy source, increasing acidity of the blood in the birthing person and infant, potentially reducing uterine contractions and leading to longer labor and lower health scores in newborns. Additionally, the studies suggest that fasting can cause emotional stress, potentially moving blood away from the uterus and placenta, lengthening labor and contributing to distress of the fetus.”
The body needs fuel (food) and hydration (water) to keep energized, prevent exhaustion, and for the uterine surges to remain strong and regular. Without these things, it’s easy to become dehydrated, and exhausted.
What should I eat/snack on during the early phase?
As you’re probably (and hopefully) still going to be at home during this phase, feel free to eat whatever you crave - but it’s best to stick with smaller amounts more frequently as this is easier on your digestive system and won’t cause you to feel sluggish or give you indigestion. Choose healthy, delicious foods that will provide your body with the energy and nutrients needed to maintain strength and stamina. Here are some ideas in addition to your faves.
Rice and Beans.
Whole grain pasta.
Sweet potato (roasted or baked)
Quinoa and avocado, or brown rice and an organic egg.
Banana or apple slices with nut butter.
Whole grain toast with nut butter.
Homemade trail mix or granola.
Soups or broth.
SMOOTHIES!
Avocado toast.
Oatmeal with fruit and chia seeds.
What should I eat during the active phase?
As things progress into the active phase, your appetite will begin to naturally decrease. Taking small bites here and there may be all you can tolerate — and that’s fine. You don’t want to overfill your stomach, as nausea can be worsened by doing so. Have a couple options in case you happen to have an aversion to something you usually love the smell or taste of. It’s very common to be repulsed by the things you’ve been craving your entire pregnancy!
Here are a few ideas of things you can prepare for your birthing at home or bringing to your chosen birth center or hospital. Bite-sized portions are ideal. There’s a refrigerator/freezer at the birth center and hospital so keep that in mind. If you care to, or your place of birth does not have a fridge/freezer… you can bring a cooler for all items that need to stay cold. You may also consider this if you have a nice drive ahead of you.
Fruit salad - apples, bananas, berries, melons.
Veggies - cucumbers, carrots, celery.
Nuts and Seeds - cashews, pistachios, sunflower seeds.
Nut butter single serve packets (great alone or on the veggies/fruit).
Frozen fruits - grapes and berries.
Dried fruit or fruit/cereal bars (watch out for added sugar).
Oatmeal with fruit and chia seeds.
Soup - Miso, vegetable broth, bone broth.
Applesauce - the kid pouches are great!
Honey Sticks.
Jell-O.
Foods to avoid during the active phase
Oranges or orange juice (acidity).
Carbonated fizzy drinks.
Foods that are high in sugar and fat (donuts, pastries).
Protein and fat together. These slow the rate that your muscles use energy supplied from sugar. (Steak/burgers/fried foods).
Proper hydration during birthing
Remember to think in advance about your plans for hydrating during the early and active phases of your birthing time. You don’t want to be left with water and ice chips on repeat. It can get old, trust me. And while water is important and refreshing, one can drink too much water and deplete themselves of essential electrolytes which are just as important. And let’s talk about the fact that some find it terribly challenging to eat once the active phase rolls around, so one must get their calories in other ways.
Proper hydration is very important during pregnancy and birthing! Bring your favorite flask or water bottle and drink 8oz per hour. A good rule of thumb is to take a sip between every 1-2 surges. Here are some ideas to switch it up and ensure that you’re giving your body the very best.
Water.
Coconut Water (add splash of lemon, honey or agave to taste).
Infused water - berries, melons, cucumber.
Red raspberry leaf tea.
Gatorade and other Electrolyte Drinks such as Vitamin Water.
Organic Juice Boxes (no added sugar).
Gatorade/RRL tea ice cubes.
What are some of the things you have planned for early and active birthing time hydration and nourishment? Feel free to share your ideas in the comments!
