Snack Smart for Birth: What to Pack in Your Labor Bag (Straight from a Michiana Doula)

Eva Monhaut-Jenkins
Jun 9
2 min read

As a birth doula serving the Michiana area—including South Bend, Niles, Mishawka, Elkhart, and Goshen—I’m often asked what snacks are best to pack for labor. It’s a great question, and one that can truly impact how you feel during birth.

Despite the outdated policies that you shouldn’t eat in labor, current evidence supports that low-risk birthing people benefit from light, energy-rich snacks, especially in early and active labor. As your body does the intense work of bringing baby earthside, nourishing foods can keep your energy stable, support your stamina, and help regulate blood sugar.

Below are my top 10 doula-approved snack ideas for labor—ones I’ve seen work again and again for clients during long labors and fast ones alike.

My Top 10 Snack Ideas for Labor

Nut Butter Packs (like almond or peanut butter): Easy to squeeze, packed with protein and healthy fats for sustained energy.
Fresh Fruit (bananas, grapes, apple slices): Natural sugar + hydration = a winning combo. Bananas are especially good for potassium.
Electrolyte Drinks or Coconut Water: Hydration is essential. Choose low-sugar options to avoid energy crashes. You can also make your own Laborade. Message me for my favorite recipe!
Trail Mix or Energy Bites: A mix of nuts, seeds, and dried fruit gives you carbs, protein, and a little sweetness.
String Cheese or Cheese Cubes: A good protein source that’s easy on the stomach and satisfying in early labor.
Plain Crackers or Pretzels: Great if you’re feeling a bit queasy but need something to nibble on.
Honey Sticks or Fruit Leathers: Fast-acting natural sugar for a quick energy boost during active labor.
Yogurt Pouches (non-dairy or regular): Easy to digest, soothing, and packed with calcium and protein.
Granola Bars (low sugar, whole food ingredients): Choose bars with oats, nuts, and minimal additives for sustained energy.
Soup in a Thermos or Bone Broth: Warm, comforting, and nourishing—especially if you’re having a long birth or feel cold.

Pro Tip from a Michiana Labor Doula:

Make sure your snacks are easy to eat, non-perishable (or pack a mini cooler), and ideally something you actually like. What feels good in early labor may not in active labor, so variety matters.

📍Comprehensive Michiana Doula Support

As a birth doula in the Michiana region, I offer personalized guidance on everything from creating a calming birth environment to packing the perfect labor bag—including snack support! Whether you're birthing at home, in a hospital, or a birth center, I help you feel informed, nourished, and empowered.

Bone broth is great for birth to keep energy up, learn more tips from a michiana birth doula.

FAQs: Labor Snack Edition

What are the best snacks for birth? Snacks that are easy to digest, energy-boosting, and low in added sugar—like fruit, nut butter, yogurt, and crackers.

Why do I need snacks in labor? Labor is physically demanding! Snacks keep your energy up, support hydration, and help regulate blood sugar.