Managing Appetite Loss in the Third Trimester
The experience of pregnancy is one that has many highs and lows. The third trimester can bring a whole new set of challenges. You may find that you are experiencing a lack of appetite in the last stretch of your pregnancy. This can be unsettling for some women, especially if the baby is growing quickly and they feel the need to eat more than ever. You’re not the only one who has noticed that their appetite isn’t as it used to, or they are struggling to finish meals due to your growing baby.
This change was confusing and frustrating for me in my third trimester. My ability to eat full meals decreased as my pregnancy progressed. When I sat down to dinner, I was able to eat a few bits, but I couldn’t finish the meal. I wondered why my appetite didn’t match my growing baby and increased nutritional needs. It was a strange feeling but I soon realized that it is common to lose appetite during the last trimester.
This post will help you understand what is happening with your appetite during the third trimester, and how to best manage it. Understanding the changes in your body will help you to ensure you are providing the nutrients your baby needs during these final months.
Why does appetite decrease in the third trimester?
1. The Growing Baby: Physical Pressure
The sheer size of your child is one of the biggest changes you will notice during the third trimester. Your baby will occupy more abdominal space as they grow rapidly. As your uterus grows, it puts pressure on the stomach, intestines and other digestive organs. By the time your pregnancy is nearing its end, your baby may be taking up so little room in your stomach that you have no space for food.
The compression in your digestive system may make it difficult to eat large portions, since your stomach doesn’t have as much space as it used to. This is the reason why you may feel like your stomach has less space or that you can’t finish a meal. This increased pressure can cause a decrease in appetite, but also other digestive problems like indigestion or acid reflux.
2. Hormonal Changes
Hormones are a major factor in pregnancy. They can affect everything from your mood to your appetite. During your third trimester your body produces high amounts of progesterone. This hormone is responsible for relaxing the smooth muscles in your body including your digestive system. This is good for your growing baby but it can also slow down your digestion. Slower digestion can make you feel fuller longer and less excited about eating.
As your pregnancy advances, your body will begin to focus on preparing you for delivery and labor. It is possible that your body will prioritize the physical changes related to birth such as the preparation for milk production or the growth of the child, instead of signaling hunger in order to encourage eating. This change in focus may result in a decreased appetite, despite the increased nutritional requirements of your body.
3. Digestive Issues Causing Discomfort
Due to the expansion of the uterus, you may experience more digestive issues, including heartburn, acid reflux, and constipation. This is due to the squashing of the digestive organs. The discomfort of the third trimester can cause a decrease in appetite. Eating can worsen these symptoms. The uterus expands and pushes your stomach and intestines. This can cause discomfort and slow digestion.
Many women experience heartburn during the third trimester. Growing baby can cause stomach acids to rise up into your esophagus, causing that burning sensation in your chest. You might be afraid to eat for fear that it will worsen your pain. You may also feel bloated if your digestion slows down due to a progesterone increase. This can lead to a vicious circle where eating becomes associated with discomfort and you stop wanting food.
Constipation, along with heartburn and bloating can complicate digestion. Combining hormonal changes with the pressure of the baby can cause bowel movement to slow down and you to feel uncomfortable. You may feel unable to eat because you associate food with discomfort. This could affect your nutritional intake. By being aware of your diet, and discussing these digestive issues with your doctor, you can alleviate some discomfort.
4. Emotional stress and anxiety
The emotional rollercoaster of pregnancy can become overwhelming as you near the end. Stress and anxiety about labor and delivery are common. Mental health is a major factor in determining your physical well-being, which includes your appetite. Many women who are pregnant experience more stress in the third trimester. This is especially true as the due date nears.
Stress and anxiety trigger hormones in the body that suppress your appetite. These emotions can lead to nausea in some women or a feeling that something is “off”, resulting in a reduced desire to eat. Stress can also be caused by the need to eat for you and your child, which may reduce your appetite. It is important to manage your wellbeing by understanding that emotional factors may influence your appetite during pregnancy.
5. Changes in Nutrient Absorption
Your digestive system will absorb nutrients less effectively as you progress through your pregnancy. Physical pressure from your growing child can slow the process. You will still need to work hard for your body to absorb nutrients. Your body may still be trying to provide optimal nutrition for both you and your child, but it will make you feel less hungry. Slower digestion can cause discomfort, such as bloating or indigestion. This can reduce your appetite. In addition, an increase in progesterone during the third trimester may also cause a slower digestion and a reduced appetite. As your body works hard to extract nutrients from food, the processing of that food may be slower, leaving you to feel fuller longer. This combination of factors may make it difficult to eat large portions. However, it is important to focus on small, nutrient dense meals to provide your body the energy it requires.
How to manage appetite loss in the third trimester
There are ways to combat appetite loss, and to ensure you and your child continue to get the nutrition you need.
1. Focus on small, frequent meals
The best way to ensure that you are eating smaller meals throughout the day is by consuming them more frequently. Try breaking up your meal into smaller portions instead of forcing yourself to eat 3 full meals. You can choose from snacks, small meals or light bites to help you manage your stomach.
Focus on foods rich in vitamins, minerals and protein. A small snack every 2 to 3 hours will help you maintain your energy and promote your baby’s development. Imagine your daily meals as “fueling stations”, which will keep you and your child well-nourished.
2. Choose Nutrient-Rich Snacks
Make every bite count if you find that your appetite has shrunk. Choose snacks rich in nutrients that your baby will need. Choose foods with a healthy mix of proteins, fibers, and complex carbs. You will be able to meet your energy requirements without needing to eat large amounts.
You can choose from a variety of snacks, such as Greek yogurt with berries, nuts and hummus, or a small serving of chicken, brown rice or quinoa. These foods are rich in nutrients that your baby needs to grow, while offering a variety of flavors and textures.
3. Water is Key, But Don’t Drink Too Much During Meals
Staying hydrated is important for your health, even if your appetite is down. Dehydration may cause fatigue, constipation and other problems. It’s best to avoid drinking excessive amounts of liquids during meals. If you drink a lot of liquids or water while you eat, you may feel full too fast and not be able to get the nutrients that you need.
Try to separate your fluids from your meals. Consume liquids 30 minutes before or following meals. You will not feel “full” after drinking liquids, and can concentrate on eating solid food.
4. Prioritize protein and healthy fats
Protein and healthy fats, particularly during the last trimester, are essential nutrients to your baby’s growth. Healthy fats and protein are essential for brain development.
You can pack a powerful punch even if you don’t eat large meals by adding protein-rich snacks such as boiled eggs or nuts, seeds, and cheese. Avocado, olive oil and oily fish like salmon or sardines are all excellent sources of healthy fats. These fats provide energy for your baby and ensure they receive the necessary building blocks to grow.
5. Relax and Give Yourself Grace
It’s hard enough to be pregnant without adding extra stress. Remember that the phase of appetite loss will not last forever if you are struggling. Your body is working hard, despite how uncomfortable it feels. It’s okay not to feel like eating much and to ask for help when you need it.
During this time, be kind to yourself. You may not feel in full control of your appetite because your body is undergoing rapid changes. Don’t be hard on yourself if you don’t have the appetite you thought you would. You should focus on eating small portions of high-quality foods throughout the day.
6. Contact Your Healthcare Provider
Speak to your doctor if you have concerns about your diet. Your doctor or midwife can give you personalized advice based on your specific needs. You will also be able to meet your nutritional needs. You may be recommended prenatal supplements if you are lacking in nutrition. Your healthcare provider can identify the source of any discomfort, nausea or other troubling symptoms and provide solutions to alleviate them. You don’t need to face this difficult phase alone. Your provider will be there to make sure that both you and your baby are healthy. When in doubt, it’s better to seek professional advice and ask for assistance. This is especially true during the final trimester.
Conclusion
The third trimester is both exciting and challenging. While you may be counting the weeks until your child is born, you might also have difficulty with reduced appetite, discomfort and changing nutritional needs. You can better manage your reduced appetite by understanding the causes, including physical changes, hormonal shifts and digestive discomfort.
It’s easy for you to get frustrated when your appetite is decreasing, but it’s also important to remember that your body has been working hard to support your baby’s rapid growth. Eat smaller meals, eat nutritious snacks and stay hydrated to help your baby thrive. Remember that even if you eat less, nourishing yourself with healthy foods will provide your child with vital nutrients for healthy development.
Always remember to trust your body and seek out help when needed. Every pregnancy is different. Do not hesitate to ask your doctor for advice tailored to your specific needs if you are concerned. You are strong and capable because you have reached this point. You may face challenges in the final trimester, but you will also be filled with excitement and anticipation as you prepare to welcome your baby. Accept this last phase and be confident that you’re ready for whatever comes your way!
