30 Easy, Practical Snacks for Labour: What to Eat During Birth
- Claire Mace Nutrition
- Jul 28
- 3 min read
When you’re preparing for birth, there’s a lot of talk about hospital bags, baby clothes, and birth plans but not enough about labour snacks.
Yet when you're in it... contractions building, energy dipping, and long hours ahead... the right snacks can make all the difference.
This guide will walk you through the best snacks for labour, including shop-bought options, homemade ideas, and minimal chew options for when eating feels like a challenge.
Why Labour Snacks Matter
Whether you’re giving birth at home, in a birthing centre, or hospital, labour can be long and physically demanding. Eating little and often helps you:
Maintain steady blood sugar and energy
Avoid nausea and lightheadedness
Stay hydrated (especially if eating salty foods or sweating during contractions)
Support stamina for the postpartum period
And let’s be honest, hospital food isn’t always the most nourishing or available when you need it.
Packing your own nutrient-dense, easy-to-digest snacks gives you comfort, control, and fuel when you need it most.
What Makes a Good Labour Snack?
The ideal snack for labour is:
✅ Easy to eat quickly
✅ Easy to digest
✅ Doesn’t require lots of chewing
✅ Long shelf-life (or fridge-safe if you’re bringing fresh options)
✅ A mix of carbs, protein, and fats for sustained energy
✅ Something you actually like and will want to eat in the moment
30 Snack Ideas for Labour
Shop Bought / Easy to Pack Snacks
These can stay in your hospital bag for days without spoiling:
Oat bars or flapjacks
Medjool dates
Trail mix (nuts, dried fruit, seeds, choc chips)
Banana chips
Rice cakes
Nut butter sachets or tubes
Breakfast biscuits (e.g. BelVita)
Coconut water cartons
Squeezy fruit purée pouches (like baby food)
Hard-boiled sweets or mints
Energy balls or protein bites
Fruit and nut bars (e.g. Nakd)
Isotonic sports drinks (like Lucozade Sport)
Homemade or Fresh Snacks (cooler bag recommended)
If you have time to prep before you go into labour, these snacks offer great nourishment and taste:
Overnight oats
Greek yoghurt with honey and oats
Egg muffins
Fruit salad pot
Smoothie in a flask
Cheese and crackers
Hummus and veggie sticks
Cold pasta or couscous salad
Banana and nut butter sandwich
Homemade oat muffins or banana bread
Porridge pot (just add boiling water)
Boiled eggs (peeled for ease)
Chia pudding
Mini wraps with soft fillings
Homemade trail mix in ziplock bags
Quick Energy Snacks (Minimal Chewing Required)
Labour can make it hard to chew or even want to eat. Here are some snack options that require very little effort and give fast energy:
Honey sticks or a spoonful of honey
Squeezy fruit pouches
Banana (soft and easy to swallow)
Kefir or yogurt drinks
Isotonic drinks or coconut water
Chia pudding
Jelly sweets
Squeezy nut butter (test for texture... some love it, some don’t)
Smoothies
Rice pudding pots
Ice lollies (if available)
These are especially useful in active labour or when feeling nauseous but needing a quick energy lift.
How to Pack Your Labour Snacks
Aim for variety: salty, sweet, chewy, soft, and sip-able
Pack in ziplock bags or small containers for easy access
Use a small cooler bag with an ice pack if including fresh items
Bring straws or spoons for things like yoghurts or smoothies
Don’t forget snacks for your birth partner too!
The Best Labour Snacks Are the Ones That Work for You
Every labour is different. Some people feel ravenous. Others feel too nauseous to touch food. That’s why it helps to bring a variety of easy, practical snacks so you have choices—without relying on hospital offerings.
And remember: fuel isn’t just for baby, it’s for you too.
Want More Pregnancy & Birth Support?
If you’re pregnant or planning for postpartum, you’ll love the PPP Course, a practical, evidence-based programme for navigating preconception, pregnancy and the fourth trimester with confidence.
You'll learn:
What to eat during pregnancy
How to support your energy, digestion, and recovery
Nutrients that matter (and what you can skip)
How to prepare for labour and postpartum life, snacks included
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