How to Induce Labor Naturally: An Evidence-Based Guide from a Doula
As your due date approaches—or passes—you may feel eager to meet your baby. Many people start looking for ways to encourage labor to begin without medication or medical procedures. You might hear suggestions from friends, family, or the internet: “Eat spicy food!” “Go for a long walk!” “Drink red raspberry leaf tea!”
This guide covers safe, evidence-informed natural induction methods, what’s likely to help, what’s harmless but probably won’t work, and what to approach with caution.
What “Natural Induction” Really Means
Natural labor induction refers to non-medical techniques that help your body start labor when it’s ready. They don’t force labor like Pitocin or a Foley balloon. Instead, they:
Soften or “ripen” the cervix
Increase oxytocin (the hormone that drives contractions)
Encourage baby to move into an optimal position
Support your body’s hormonal readiness
These methods are most effective in the final days or weeks of pregnancy—when baby and body are nearly ready.
Methods with the Best Evidence or Tradition Behind Them
1. Eat Dates
How: 4–6 dates per day in the last 3–4 weeks of pregnancy.
Evidence: Multiple studies show dates can help soften the cervix, increase dilation, and reduce the need for medical induction.
Tip: Medjool or Deglet Noor dates are delicious and nutrient-rich.
2. Nipple Stimulation
How: Stimulate nipples by hand or with a pump for 10–15 minutes at a time, several times a day.
Evidence: Increases oxytocin, which can trigger contractions. A Cochrane review found nipple stimulation can reduce the likelihood of post-term pregnancy and reduce induction rates.
Tip: Only use if your provider confirms it’s safe.
3. Sex & Orgasm
How: Intercourse with orgasm; if possible, allow semen contact with the cervix.
Evidence: Semen contains prostaglandins that may help ripen the cervix, and orgasm releases oxytocin.
Tip: Safe unless your provider advises otherwise (e.g., placenta previa, ruptured membranes).
4. Movement & Positioning
How:
Walk, climb stairs, or dance
Use birth balls for gentle bouncing or rocking
Try forward-leaning positions to open the pelvis and encourage baby to rotate
Perform deep squats and lunges to widen the pelvic outlet
Practice Spinning Babies® techniques to optimize baby’s OA (occiput anterior) positioning and engagement
Maintain good posture throughout daily activities to support pelvic alignment and fetal descent
Why: Movement helps baby settle into the pelvis, stimulates uterine activity, and encourages cervical ripening.
Tip: Combine gentle cardio with pelvic-opening exercises for best effect.
5. Acupuncture & Acupressure
How: Stimulate points like SP6, LI4, and BL67, or work with a trained acupuncturist starting around 37 weeks.
Evidence: Some studies show acupuncture and acupressure can help prepare the cervix and shorten time to labor. Many clients report going into labor within 24 hours of a targeted induction session.
Tip: Use a licensed prenatal acupuncturist for safety and maximum effectiveness.
6. Chiropractic Care (Webster Technique)
How: Prenatal adjustments focusing on pelvic alignment and reducing uterine tension.
Evidence: Aligning the pelvis can help baby settle into the ideal position and may make labor more efficient.
Tip: Choose a chiropractor certified in the Webster Technique.
7. Relaxation & Oxytocin Boosting
How: Warm baths, massage, meditation, laughter, dim lighting, and feeling emotionally safe.
Why: Oxytocin flows best when you feel calm and connected, which can support the start of labor.
Methods with Limited or No Evidence
Pineapple – Contains bromelain, but not enough to induce labor.
Spicy Foods – May irritate digestion but won’t trigger contractions.
Perineal Massage – Great for reducing tearing, but doesn’t start labor.
Methods to Use with Caution
Evening Primrose Oil – Can be used vaginally or orally for cervical ripening. Evidence is mixed, so check with your healthcare provider before starting.
Castor Oil – May induce labor but often causes diarrhea, nausea, and dehydration; only try under guidance.
Blue Cohosh & Black Cohosh – Can be dangerous for baby; avoid unless under medical supervision.
Optional Medical Low-Intervention Method
Membrane Sweeping – A provider inserts a gloved finger to separate membranes from the cervix, releasing prostaglandins that may trigger labor within 48 hours. Minimal intervention but can cause cramping or spotting.
Final Thoughts
Natural labor induction is about supporting your body and baby when they’re ready, not forcing labor. The most effective approach combines:
Movement and positioning that opens the pelvis and encourages OA positioning
Cervical-ripening foods or activities like dates, semen exposure, or nipple stimulation
Relaxation and emotional safety to optimize oxytocin
Professional support like acupuncture or chiropractic care
References
Al-Kuran, O. et al. (2011). The effect of late pregnancy consumption of date fruit on labor and delivery. Journal of Obstetrics and Gynaecology.
Simpson, M. et al. (2001). Raspberry leaf in pregnancy: its safety and efficacy in labor. Australian College of Midwives Incorporated Journal.
Kavanagh, J. et al. (2005). Nipple stimulation for cervical ripening and induction of labour. Cochrane Database of Systematic Reviews.
Smith, C.A. et al. (2008). Acupuncture to induce labor: a randomized controlled trial. BJOG: An International Journal of Obstetrics & Gynaecology.
Hallak, M. et al. (1993). The effect of castor oil on initiation of labor in term pregnancies. American Journal of Obstetrics and Gynecology
Tenore, J.L. (2003). Methods for cervical ripening and induction of labor. American Family Physician.
Houghton, G. et al. (2011). Perineal massage in the antenatal period: a review. MIDIRS Midwifery Digest.
