Giving birth has been compared to running a marathon – it takes a ton of energy to have a baby! So it only makes sense that you eat and drink during labor.
I definitely recommend packing snacks in your hospital bag. They are great for a labor induction or even postpartum after a cesarean section.
But, what is the best thing to eat and drink during labor?
The best thing to eat is what sounds appetizing to you. Many people feel nauseated or vomit during labor and birth, so small snacks with quick carbohydrates are often the go-to choice.
If you can stomach it, getting some fat or protein can help you feel full longer. If you’re feeling queasy, stick with quick digesting carbs for the energy you need.
Some hospitals have policies surrounding eating and drinking during labor. If your hospital has rules surrounding eating or drinking, be sure to ask lots of questions about your specific risk factors and whether that rule is appropriate for you. You can learn more about advocating for yourself by taking the BirthSmarts Online Childbirth Course, which is loaded with tons of information on evidence-based birth and advocacy techniques.
This post contains affiliate links for your convenience. If a purchase is made using links on this website, I may earn a small commission at no additional cost to you.
Best Snacks For Labor
Honey sticks
Honey sticks are a quick source of energy and carbohydrate for lasting energy. In fact, many runners use these during long runs to refuel!
The nice thing about honey sticks is they aren’t a large volume. If you are already feeling sick, eating honey sticks can give you energy without making you feel sick.
Since they are a mild flavor, they can hopefully give you a quick boost of sugar without wrecking your tummy.
Applesauce pouches
Applesauce pouches are a great source of energy. They are full of healthy carbohydrates and sugars and come in variety of flavors.
Applesauce is easy to digest. These are also shelf stable and don’t require refrigeration. They’re very convenient in that you can reseal them and just eat a bit at a time as needed.
Applesauce pouches are a great snack for labor because they don’t take up much space in the hospital bag but are a healthy and easy snack.
Yogurt pouches
Just like the applesauce pouches, yogurt pouches are just easy and convenient. They are a great snack during labor because they are loaded with carbohydrates, protein, fat, and are easy on your stomach. The fat and protein to keep you feeling full and energized for a long time.
Some yogurt pouches need to be kept cold, while others are shelf stable. You can bring a small cooler or ask if there is a patient refrigerator you can use for your food.
Dried fruit
Raisins, mango, apple, or coconut are great dried fruits to pack in your hospital bag.
Mini boxes of raisins are a great to snack on during labor. Dried fruits provide quick carbohydrates to give you energy!
Crackers
Crackers are a great choice because they can help settle your stomach as well as make you less hungry. Most hospitals keep crackers on floor stock for patients to have as they please. Just ask your nurse to grab you a few!
Bland crackers can give you easy to digest carbs which can help give you a burst of energy without causing a stomach ache.
Any cracker you like to eat will do just fine. Cheese crackers like Goldfish or Cheez-Its, graham crackers, or saltines are all great snacks for a hospital bag. You can also try sandwich crackers, like peanut butter crackers, for a snack that has protein and fats, too.
I always recommend support people bring snacks to the hospital, and crackers are great for dads and partners. They don’t have a strong odor and can be eaten discreetly if the laboring person feels sick.
Protein bars
If your labor lasts a long time or you spend a lot of days in the hospital postpartum, you will be happy you packed protein bars.
Protein bars are very filling and will help you maintain your stamina. There are so many kinds to choose from, so definitely pack a few different flavors. You never know what will sound good to you as a snack during labor!
Low sugar protein bars (like ONE Bars) are a great snack to pack in your hospital bag if you are diabetic. They digest slower than granola bars to keep your blood glucose levels steady.
Candy
Candy is a great choice for quick carbs and sugar. Sour candy, like Sour Patch Kids, can help ward off nausea. Sucking on a lollipop can also ward off that icky feeling.
Snickers, Twizzlers and gummy bears are all great choices, too. Snickers have fat and protein to keep you full, while Twizzlers and gummy bears are easy to pack, won’t melt, and are easy to swallow.
Sport Drinks
Think Gatorade, Powerade, vitamin waters, or Body Armor for a drink loaded with electrolytes and carbohydrates. These drinks can quench your thirst and are designed to support your muscles through an intense workout (looking at you, uterus!)
These drinks to put in your hospital bag may even help you breastfeed! They are great at hydrating you during labor and for the first few days of breastfeeding.
Ginger ale
Ginger ale can help settle your stomach, especially if labor makes you nauseous.
If fizz isn’t your style, try some ginger tea with honey for a drink that can settle your stomach and while giving you some sugar.
Juice boxes
For a quick, easy to stomach carbohydrate that can keep you hydrated while also keeping your energy stable, add a few juice boxes to your bag to sip on between contractions.
Cheese
Doesn’t matter the kind, cheese can help you feel full longer since it has both fat and protein. String cheese is convenient since it is individually packaged. The only downside is you may need to keep a small cooler or have the staff put it into the refrigerator.
Cereal
Cereal is an easy snack to put in your hospital bag. You can portion out small bags of cereal for a quick snack, or purchase this assortment of small boxes to bring with you. Most hospitals have milk available to patients or you can eat it dry.
Cereal is fortified with vitamins and minerals, and many have fiber, too. Pour some milk over top and you have a complete meal of fat, protein and carbohydrate to give you energy throughout labor.
This is also great snack for dads and partners during a long labor.
Oatmeal
Oatmeal is easy to digest and is a great meal to have during labor. After baby is born, eat a packet or two per day to help milk supply. You can throw a few packets in your hospital bag and warm it up once you get to the hospital. I like the Better Oats brand because it also contains nutritious flax seeds that can support breastfeeding.
Nutella dippers
For a sweet hit, these Nutella and pretzel dippers are the perfect snack. They are small enough to throw into a bag but hearty enough to keep you full!
Protein pouches
With 10g of protein, these pouches are a quick and easy way to get some nutrition during labor. These are gluten free and soy free. They also have fruit and vegetables added for a nutrient boost.
Mini Lara Bars
These mini Lara bars are a great labor snack. Eating small, frequent meals can help keep nausea at bay and energy levels high, and these healthy bars are a great place to start.
Lara bars are my go-to choice because they are loaded with dates. Dates are a great source of energy and there is some evidence to suggest they help the cervix soften.
Eating and drinking during labor can improve your comfort and keep your energy strong.
The bottom line: bring a variety of things to eat and drink because you never know what will sound good in the moment.
