Labor Aid Recipes: What to Eat and Drink for Energy During Labor
BY: REBECCA BELENKY OF LOS ANGELES BIRTH
Waterbirth in Los Angeles, CA
Labor asks a lot of the body. It is physical, emotional, and often longer than expected. Having simple, nourishing options ready can make a real difference in how you feel while things unfold. The uterus is a muscle, so just as a marathon runner eats and drinks to support function during a race, so should a person in labor.
Food during labor is about keeping your energy steady, staying hydrated, and having options that feel appealing in the moment. Many people find that small, easy-to-digest snacks work best. Things you can take a few bites of, set down, and come back to.
These are some of my favorite labor-friendly recipes and ideas that have worked well over the years.
Electrolyte Drink for Hydration
Hydration plays a central role in how the body works during labor. Electrolytes help your body actually use the fluids you are drinking.
Why it matters
Dehydration can contribute to fatigue and make contractions feel more intense. Sipping regularly can help maintain stamina.
Simple Electrolyte Drink
2 cups water
1 cup coconut water
Juice of half a lemon or orange
Pinch of sea salt
1–2 teaspoons honey
Sip throughout labor. Some people prefer this very cold.
Smoothies for Early Labor or Between Waves
In early labor or in moments when things feel calmer, smoothies can be a good way to get more nutrients without chewing.
Why they help
They are easy to digest and can be customized to whatever sounds good in the moment.
Simple Smoothie Idea
Frozen banana
Berries
Nut butter
Yogurt or a plant-based alternative
Splash of milk or coconut water
Blend until smooth. Keep it light and not overly thick. Store in a thermos and it will stay cool for hours.
Honey Sticks and Quick Sugars
As labor becomes more active, many people lose interest in food altogether. This is where very simple options can help.
Easy ideas
Honey sticks
Applesauce pouches
Dried mango or dates
Make a PB&J
Few pieces of fruit
These offer quick energy without requiring much effort.
Broth for Warmth and Calories
Warm liquids can feel especially comforting, particularly in longer labors when you aren’t going to sit down and eat a full plate of food.
Why it works
Broth provides hydration and minerals, and its warmth can be calming.
Simple Option
Bring a thermos of bone broth or vegetable broth. Sip as desired.
Energy Balls for Steady Fuel
Energy balls are one of the most reliable labor snacks. They are compact, easy to eat, and full of ingredients that provide sustained energy.
Why they work
They combine natural sugars for quick energy with fats and protein for longer-lasting support. They also hold up well in a bag and do not require refrigeration for short periods.
Simple Recipe
Check out our recipe here on the blog for “The Best Energy Balls”
A Note on Preferences
Labor is unpredictable. What sounds good one hour may not the next. Having a variety of options available allows you to follow your body and keep things interesting.
Partners can play a helpful role here by offering small sips, opening packages, or simply reminding you to drink.
Preparing Ahead
Before labor begins, it can help to:
Prep a few items in advance
Pack a snack bag with shelf-stable items
Include both sweet and savory options, interesting drinks, and pleasant-smelling items.
This does not have to be extensive, but some thought into it will allow you skip the rush around when labor begins.
About Rebecca Belenky
Rebecca Belenky is a Los Angeles–based doula, childbirth educator, and lactation educator who has supported families since 2014. Through her practice, Los Angeles Birth, she offers compassionate, trauma-informed care that helps parents feel informed, grounded, and confident through pregnancy, birth, and postpartum.
