Guest Blog: Nourishing your body in the third trimester and preparing for birth.

Written by Meagan McWhirter, Clinical Nutritionist (BHSc NutDMed & MHumNut) & Owner of Maternal Essentials 
IG: @maternalessentials

As you enter the final stretch of your pregnancy journey, the third trimester brings with it a multitude of changes in your body, including the anticipation of birth and the arrival of your new addition. What you eat during this time can help support you and your birth experience. 

Raspberry leaf tea

Raspberry leaf tea is a popular choice among expecting mothers during the third trimester. This herbal tea is believed to strengthen the uterine muscles and prepare them for birth. Consuming raspberry leaf tea regularly in moderation can potentially lead to shorter birth duration and reduced need for interventions.  


Dates are a nutritional powerhouse for pregnant women. High in natural sugars, fiber, and essential nutrients like potassium and magnesium, dates can help regulate blood sugar levels and prevent energy crashes. Some studies also suggest that consuming dates in the weeks leading up to birth may reduce the need for induction.

 Coconut Water

Staying hydrated is crucial during pregnancy, especially in the third trimester when your body requires more fluids. Coconut water is an excellent choice because it’s not only hydrating but also provides essential electrolytes, such as potassium and sodium. In addition, proper hydration during birth can support contractions and reduce risk of dehydration.

Evening Primrose Oil

Evening primrose oil is a supplement that some women choose to take during the third trimester. It contains an omega-6 fatty acid called gamma-linolenic acid (GLA), which is thought to help soften and ripen the cervix.

Blackstrap Molasses

One of the key benefits of molasses is its high iron content. Iron is essential during pregnancy, as your body’s demand for this mineral increases to support your growing baby. It also provides essential minerals like calcium and magnesium to promote muscle relaxation and reduce cramping.

Magnesium rich foods

Magnesium is a mineral known for its muscle-relaxing properties. During the third trimester, incorporating magnesium-rich foods like leafy greens, nuts, and whole grains into your diet can help relax uterine muscles. There is also some research to show magnesium role in reducing risk of developing pre-eclampsia due to its ability to help regulate blood pressure.

Ultimately, nutrition during the third trimester plays a vital role in preparing your body for birth. Take time to nourish your body with whole foods, visualize your birth and if you have time, don’t forget to pre cook some meals and freeze for an easy dinner when the baby arrives!