Nourishing Yourself in the Final Weeks of Pregnancy
There’s something so unique about this in-between time, the final stretch before labour begins. Your body is doing the most miraculous job of holding, expanding, softening, and preparing to bring life earthside. You’re existing at the edge of human capacity right now.
These last few weeks can feel like a strange blend of anticipation and surrender. You might feel ready one minute, restless the next. Maybe you’re nesting, maybe you’re napping, maybe you’re just trying to get comfortable enough to sleep through the night. Wherever you are, be gentle with yourself and give yourself grace, you’re doing something incredibly demanding even when you’re ‘just’ sitting on the couch.
And before we talk about nutrition, I want to say this clearly: there’s no right or wrong way to eat right now.
If comfort looks like a pizza and a pint of ice cream please, give yourself all permission to enjoy it without guilt. Nourishment is not only about nutrients, it’s also about pleasure, comfort, and joy.
That said, if you’re feeling drawn to eat a little more mindfully, there are some beautiful, whole foods that can gently support your body’s natural rhythms as it prepares for birth. Think of this not as a list of “shoulds,” but as an invitation to care for yourself, and to feed your body with the same love and reverence it’s showing you.
🌾 Slow, Sustaining Carbohydrates
As your energy ebbs and flows, your body will appreciate foods that release energy slowly, keeping blood sugar balanced and your mood steady.
Think: oats, quinoa, sweet potatoes, brown rice, or a slice of seedy toast with nut butter.
These complex carbs act as steady fuel for your muscles (including your uterus), and they help keep those mid-afternoon energy dips at bay. Add a sprinkle of cinnamon for warmth and blood sugar balance, or a drizzle of honey for a little sweetness.
🥑 Nourishing Fats
Healthy fats are magic for your hormones, they help regulate mood, support the production of oxytocin (your love and labour hormone), and keep your energy stable.
Think: avocado, olive oil, nuts, seeds, chia pudding, or salmon if you eat fish.
These fats are also incredible for your baby’s brain and nervous system development, and they help your tissues stay supple and hydrated as your body prepares for birth.
🍗 Protein for Strength and Recovery
Your uterus is a muscle — and muscles need protein to function and repair! Simple.
Think: eggs, lentils, Greek yogurt, beans, tofu, chicken, tempeh, or cottage cheese.
Protein-rich foods can also help stabilize blood sugar and keep you feeling fuller for longer, which is a gift when sleep and appetite feel unpredictable.
A simple breakfast like scrambled eggs with avocado toast, or a smoothie with yogurt, nut butter, and spinach is a beautiful way to begin the day nourished.
🍊 Vitamin C & Iron-Rich Pairings
Your blood volume is at its peak in late pregnancy, so supporting your iron levels can really make a difference in your energy and stamina. Pairing iron-rich foods with a source of Vitamin C helps your body absorb them more efficiently.
Think: spinach and citrus, lentils and tomatoes, or a handful of strawberries after dinner.
These combinations help prevent fatigue, support your immune system, and build healthy tissues for both you and your baby.
🫖 Teas and Beverages for Tender Days
There’s something deeply grounding about brewing tea — the ritual of slowing down, warming your hands on the mug, and sipping something that’s both nourishing and soothing. Herbal teas can be a lovely, gentle way to support your body’s natural processes as you prepare for labour.
🌿 Red Raspberry Leaf Tea
A classic for a reason. This tea is believed to tone and strengthen the uterine muscles, helping them contract more efficiently when labour begins. Some studies and birth stories also link it to shorter pushing stages and reduced postpartum bleeding.
It’s rich in iron, magnesium, and calcium - minerals your body uses in abundance during the final stretch. Start with one cup a day and slowly increase to two or three as your body adjusts. You could also batch create and leave it in your fridge if you prefer a cold tea.
🌿 Nettle Leaf Tea
Deeply nourishing and full of minerals like iron, calcium, potassium, and vitamin K, nettle helps replenish and fortify your blood volume while supporting the body’s natural detox pathways. It’s especially great for anyone feeling a bit depleted or low in energy. Think of it as a gentle, earthy tonic for the whole system.
🌿 Chamomile Tea
Chamomile is helpful for calming an overworked mind and relaxing tense muscles. It supports your nervous system, aids digestion, and can help prepare the body for rest. Sip in the evenings, ideally before bed.
🌿 Peppermint or Ginger Tea
Both are excellent for soothing digestion — helpful if you’re dealing with bloating, nausea, or heartburn. Peppermint cools, while ginger warms, choose whichever your body leans toward.
🍍 Pineapple Juice & Hydration
There’s a lot of talk about pineapple juice in the late pregnancy world, and while it’s not a magic switch for starting labour, it does have some helpful properties worth noting.
Fresh pineapple contains bromelain, an enzyme that’s thought to help soften and ripen the cervix and reduce inflammation in the body. It also contains vitamin C, which supports tissue repair and collagen production, both helpful in preparing your cervix and uterus for the work ahead.
Note that bromelain is most active in fresh pineapple, not canned, and that moderation is key (too much can upset your stomach).
Try blending a small handful of fresh pineapple into your smoothie for a sweet, functional boost.
Hydration is so important at any time but especially while your body is working so hard right now, staying hydrated supports every cellular process in your body and helps your uterus function optimally during contractions.
If plain water feels boring, try making yourself a homemade electrolyte drink! I have a whole blog post for you on Labouraid Mocktails you can batch create and sip away on during pregnancy and through your labour - thank me later!
And the gentlest reminder, there’s no such thing as a “perfect” prenatal diet, or a perfect pregnant body. Some days you’ll crave greens and smoothies; other days, it’ll be toast and tea or pizza and ice-cream and that’s okay.
Your body knows what it needs.
Trust it.
Feed it with kindness.
Food in these final weeks isn’t just about physical nourishment, it’s a form of self-love, a way to honour the incredible transformation happening within you.
You are preparing not just to give birth to your baby, but to a new version of yourself as well!
And that deserves nourishment in every sense of the word.
