How to Increase Your Appetite During Pregnancy:

Pregnancy is a beautiful journey filled with excitement, anticipation, and, of course, a fair share of challenges. One of those challenges that many expectant mothers face is a decreased appetite. If you are struggling with both disordered eating thoughts and a decreased appetite, pregnancy can be a big challenge for your recovery. It can be perplexing and frustrating, especially when you know how important it is to nourish your growing baby but you lack hunger and you struggle with the nagging ED thoughts. If you’re struggling with this, you’re not alone. Here’s a little guidance to help you along the way.

Get help and Treatment for Eating Disorders During Pregnancy

Managing disordered eating or eating disorders while pregnant can be a challenge. There’s a critical need to balance the health and well-being of both the mother and the developing fetus. Our dietitian nutritionists can work to help you improve your relationship with food and body. We can give you strategies and tips to nourish yourself and your growing baby, reducing your risk of complications during pregnancy and labor.

Why DOES HUNGER FEEL DIFFERENT WHEN PREGNANT?

First, it's crucial to understand why your appetite might be on a rollercoaster. Hormonal changes are the main culprits here. Increased progesterone levels can slow down your digestive system, making you feel full quicker or even queasy. Morning sickness, a common pregnancy symptom, can also significantly dampen your desire to eat. For some, anxiety and stress about the pregnancy itself can play a role in diminishing appetite.

Listen to Your Body

One of the best pieces of advice I like to give is to help you trust the ability to listen to your body. This means eating when you're hungry, even if it's not during traditional meal times. If you wake up in the middle of the night with hunger pangs, it’s okay to eat and you should eat. Paying attention to what your body is telling you can help you understand patterns and find times when your appetite might be a bit stronger.

Small, Frequent Meals

Instead of sticking to three large meals a day, try having smaller, more frequent meals. This can make eating feel less daunting and help you manage nausea and indigestion. Think of nutrient-dense and calorie-dense foods/snacks like Greek yogurt with fruit and granola, a handful of nuts, whole-grain toast with avocado, some icecream. These options provide essential nutrients without overwhelming your stomach.

Stay Hydrated

Drinking plenty of water throughout the day can help keep your appetite in check. However, avoid drinking large amounts of water right before or during meals, as this can make you feel too full to eat.

Make Food Appealing

Making food visually appealing and varied in texture helped spark interest in eating. Fresh, colorful fruits and vegetables, a mix of crunchy and smooth textures, and a variety of flavors can make meals more enticing. Experiment with different recipes and try to incorporate a balance of proteins, fats, and carbohydrates.

Gentle Exercise

Staying active can sometimes help stimulate your appetite. Gentle exercises like walking, prenatal yoga, or swimming can boost your mood and make you feel more inclined to eat. Always speak with your healthcare provider and or team before starting any new exercise routine.

Addressing Nausea

If nausea is a significant issue, try eating bland, easy-to-digest foods like crackers, toast, or bananas. Ginger tea or ginger candies can also help settle your stomach. Eating a small snack before getting out of bed in the morning can sometimes help curb morning sickness.

Seek Support

Don’t hesitate to talk to your healthcare provider about your appetite concerns. They can offer tailored advice and ensure that both you and your baby are healthy. Sometimes, just having a conversation about your worries can relieve some of the stress and anxiety contributing to a lack of appetite.

Be Kind to Yourself

Lastly, be kind to yourself. Pregnancy is a unique journey, and it’s okay to have ups and downs. Don’t beat yourself up if you’re struggling with eating and need support. Take it one day at a time, and remember that you’re doing an amazing job nurturing your baby.

If you need support, the Side By Side Team is here to help and support you on your pregnancy and recovery journey.