From spicy tacos to long walks, everyone seems to have a secret recipe for kickstarting birth. But do these natural induction methods actually work, or are they just myths passed down through generations?
We consulted medical experts and dug into the research to separate fact from fiction. Here is the lowdown on the most popular, controversial, and scientifically backed ways to induce labor naturally.
Key Takeaways
- Patience is key: Only 4% of women give birth on their exact due date, so do not panic if your little one is taking their time.
- Science-backed methods: Nipple stimulation and eating dates have the strongest evidence for cervical ripening and encouraging labor.
- Low-risk options: Sex and exercise are generally safe ways to keep your body moving and potentially release helpful hormones.
- Proceed with caution: Castor oil and herbal supplements carry risks and should only be used under strict medical supervision.
Understanding Your Due Date
Before diving into induction methods, let’s take a breath. It is completely normal to feel “done” with being pregnant by the time you hit the 40-week mark. You are physically uncomfortable, you are tired, and you just want to meet your baby.
However, a due date is simply an estimate. It is not an expiration date.
Did You Know?
If your provider and baby are healthy, there is usually no medical need to rush the process. Your due date acts as a guide for your healthcare team to monitor growth and placenta function. If you view it as a rough target rather than a strict deadline, those final days might feel a little less stressful.
Is It Safe to Induce Labor at Home?
Generally, most doctors and midwives recommend waiting until you are at least 39 weeks pregnant before attempting any induction methods. Babies born before 39 weeks may need extra help with breathing or feeding (1).
If you have reached full term and have a low-risk pregnancy, trying gentle, natural methods is usually okay. However, you must get the green light from your provider first. Some methods can overstimulate the uterus, which could stress the baby if not monitored.
10 Ways to Induce Labor Naturally
We evaluated the science, safety, and “old wives’ tale” status of the most common induction techniques. Here is what you need to know.
1. Nipple Stimulation
This might sound awkward, but it is actually one of the few natural methods with solid scientific backing.
What the Science Says
Stimulating your nipples releases oxytocin, the hormone responsible for causing uterine contractions. In fact, Pitocin (the drug used for medical inductions) is just a synthetic form of oxytocin. A Cochrane review found that women who used nipple stimulation were more likely to go into labor within 72 hours compared to those who did not (2).
How to Do It
You can use your fingers or a breast pump. Gently rub or massage the areola and nipple to mimic a suckling baby.
- Time it right: Try 15 minutes on one breast, then switch. Do this for about an hour a day.
- Don’t overdo it: Too much oxytocin can cause contractions that are too long or strong, which can lower the baby’s heart rate.
Warning
2. Eating Dates
Believe it or not, this sweet fruit is a powerhouse for labor prep. It is one of the easiest and tastiest things you can do.
What the Science Says
Research published in the Journal of Obstetrics and Gynaecology suggests that eating dates in late pregnancy can increase cervical ripening and reduce the need for medical induction (3). The fruit seems to have an oxytocin-like effect on the body, helping the uterus prepare for birth.
How to Do It
Start eating about six dates (specifically Deglet Noor dates) per day starting around week 36 or 37. You can eat them plain, blend them into smoothies, or chop them into oatmeal.
3. Sexual Intercourse
This is the most talked-about method, and for good reason. If you are up for it, it can be a great way to bond with your partner before the baby arrives.
What the Science Says
There are three mechanisms at play here:
- Prostaglandins: Semen contains prostaglandins, which help ripen and soften the cervix.
- Oxytocin: Reaching orgasm releases oxytocin, which can trigger contractions.
- Physical Stimulation: The physical activity can stimulate the lower uterine segment.
While studies are mixed on whether it guarantees labor, most experts agree it is safe and helpful for cervical ripening (4).
How to Do It
As long as your water has not broken and you do not have placenta previa, sex is considered safe. Do what feels comfortable for your changing body.
4. Exercise and Movement
You do not need to run a marathon, but staying upright and active uses gravity to your advantage.
What the Science Says
There is no specific exercise that pushes a “start” button for labor. However, physical activity can help the baby descend into the pelvis, putting pressure on the cervix to help it dilate.
How to Do It
- Curb Walking: Walk with one foot on the curb and one on the street. The uneven gait helps open the pelvis.
- Birthing Ball: bouncing gently or doing hip circles on a yoga ball can help position the baby correctly.
- Squats: Deep squats open the pelvic outlet, giving the baby more room to move down.
5. Membrane Sweeping
This is a medical procedure, not a DIY method, but it is considered a “natural” intervention because it does not involve medication.
What the Science Says
During a cervical check, your provider inserts a gloved finger into the cervix and separates the amniotic sac from the uterine wall. This releases prostaglandins, which can kickstart labor within 48 hours for many women (5).
How to Do It
Ask your doctor or midwife about this at your 39 or 40-week appointment. It can be uncomfortable and may cause some spotting, but it is highly effective for many moms.
6. Red Raspberry Leaf Tea
You will often hear this tea recommended throughout the third trimester.
What the Science Says
Contrary to popular belief, red raspberry leaf tea does not induce labor. Instead, it is believed to tone the uterine muscles. The idea is that a toned uterus works more efficiently during labor, potentially shortening the pushing stage.
How to Do It
You can drink one to two cups daily in the later weeks of pregnancy. It is generally safe, tasty, and helps keep you hydrated.
7. Pineapple
If you are craving tropical fruit, go for it! But don’t expect a miracle.
What the Science Says
Pineapple contains an enzyme called bromelain, which can break down proteins. The theory is that bromelain softens the cervix. However, stomach acid breaks down most enzymes before they reach your bloodstream. You would likely need to eat seven whole pineapples to get enough bromelain to make a difference, which would mostly just result in a very upset stomach.
8. Spicy Foods
Many moms swear that a spicy curry sent them to the delivery room.
What the Science Says
There is no direct link between spicy food and the uterus. However, spicy food stimulates the digestive system. Because the uterus and intestines are neighbors, bowel stimulation can sometimes irritate the uterus into contracting.
The Verdict
If you love spicy food, enjoy your meal! If you are prone to heartburn, skip it. The stress of indigestion is not worth the low probability of induction.
9. Castor Oil
This is an old-school method that we generally recommend avoiding unless you have specific medical guidance.
What the Science Says
Castor oil is a powerful laxative. It causes intestinal spasms, which can irritate the uterus and cause contractions. While it can work, it often comes at a price: severe diarrhea, nausea, and dehydration.
The Risks
Besides making mom miserable, there is a concern that castor oil stress can cause the baby to pass meconium (stool) inside the womb. If the baby inhales this fluid, it can lead to respiratory issues.
Warning
10. Evening Primrose Oil (EPO)
EPO is an herbal supplement rich in omega-6 fatty acids.
What the Science Says
The goal of EPO is to soften and thin the cervix rather than trigger contractions directly. However, studies are conflicting. Some research suggests it does not help, while others indicate it might increase the risk of your water breaking before contractions start, which increases infection risks (6).
The Verdict
Due to the lack of clear benefits and potential risks, many providers now advise against using EPO.
FAQs
How Much Walking to Induce Labor?
There is no set mileage that guarantees labor. Walking primarily uses gravity to help the baby descend. Listen to your body; if you are exhausted, rest. Overworking yourself before labor begins can leave you with less energy for the actual birth.
Does Stretching Induce Labor?
Gentle stretching and prenatal yoga help open the hips and align the pelvis, which can encourage the baby to get into an optimal position for birth. While it may not trigger contractions instantly, a well-positioned baby puts better pressure on the cervix.
Can Pineapple Induce Labor?
It is a common myth, but unlikely. While pineapple contains bromelain, you would have to eat an immense amount to see any physiological effect on the cervix. It is safe to eat in moderation, but do not rely on it as a primary induction method.
Can a Hot Bath Cause Early Labor?
No, a warm bath will not induce labor, but it is excellent for relaxation. Relaxing your muscles and reducing adrenaline can actually help labor hormones (oxytocin) flow better once your body is ready. Ensure the water is not scalding hot to avoid overheating.
Can a Foot Massage Induce Labor?
Reflexologists believe stimulating specific pressure points on the feet and ankles can trigger uterine activity. While scientific evidence is limited, a foot massage reduces stress, which is always beneficial for a mom-to-be.
Can Pumping Induce Labor?
Yes, pumping is a form of nipple stimulation. It releases oxytocin, which causes the uterus to contract. It is one of the more effective natural methods, but you should only try it with your doctor’s approval to avoid overstimulating the uterus.
Can Acupuncture Induce Labor?
Acupuncture has been used for centuries to support labor. Some studies suggest it can help ripen the cervix and shorten labor duration, though results vary. It is generally considered safe when performed by a licensed practitioner experienced in prenatal care.
The Bottom Line
Waiting for labor to start is a test of patience. We know it is tough to be comfortable when you feel like a watermelon is resting on your bladder, but trust that your baby will arrive when they are ready.
While methods like eating dates, nipple stimulation, and membrane sweeping have some science on their side, many other techniques are simply myths. If you decide to try to nudge things along, always chat with your healthcare provider first to ensure it is safe for your specific pregnancy.
Final Thought
