Hunger in pregnancy first trimester
Hunger pangs (pregnancy sleep) - BabyCentre UK
In this article
- Why do I keep waking up hungry?
- How can I stop hunger pangs from waking me up?
Do you ever feel as if you're never full? An increased appetite during pregnancy is very common. From early pregnancy, changes in your hormones can make you feel hungry at any time. Eating plenty of fibre-rich food and drinking lots of fluids during the day can help you feel fuller for longer. Read on for more tips on stopping night-time hunger pangs.
Why do I keep waking up hungry?
Your changing hormones can make you feel hungrier from early into your first trimester.
When you're pregnant, your body gets better at using the energy in the food you eat. So even though you may feel ravenous, you don’t actually need any extra calories during the first six months of pregnancy. It’s only in the third trimester that you need an extra 200 calories a day.
But as your body works harder to make the most of your calorie intake, it's not surprising if you wake in the night feeling hungry. An empty stomach can also make pregnancy sickness worse.
How can I stop hunger pangs from waking me up?
These simple tips may help you tackle those hunger pangs and get a better night’s sleep:
During the day
For your daytime meals, eat plenty of fruit and veg, and choose wholegrain bread or brown rice and pasta over white varieties. These foods are full of fibre and release energy slowly, so you feel fuller for longer and also help to prevent constipation.
Go easy on sweet and fatty foods. They may give you a quick energy boost, but they don't really fill you up and they can make morning sickness worse. They also won't give you the nutrients that you and your baby need.
Foods to avoid in pregnancy
From undercooked meat to too much caffeine, find out what food and drink you should limit or avoid altogether during your pregnancy, to keep your baby safe.
More pregnancy videos
If you suffer from indigestion, avoid rich, fatty and spicy foods, as well as caffeine, fruit juice and chocolate. These can all make heartburn worse, which could further disturb your sleep.
Make sure you’re drinking plenty of fluids during the day. Sometimes thirst can be confused with hunger. Aim for around 1.6 litres (2.8 pints), or six to eight medium glasses of water or fluids every day. If you’re worried about more night-time visits to the loo, try to get most of your fluids during the day.
Before you go to bed
Eating foods that are high in starch and sugar before bedtime, such as fast food and takeaways, can cause your blood sugar to spike and then fall. When your blood sugar drops, you may feel hungry enough for it to wake you up. So if you crave your favourite takeaways, try to have them just once in a while and earlier in the day if you can.
Have a light snack before going to bed.
Keep your fridge and cupboards stocked with quick-to-prepare, healthy snacks. These could include:
- a slice of toast or malt loaf
- fresh fruit and vegetables
- hard-boiled eggs
- a small bowl of cereal
- a handful of unsalted nuts
Some foods contain a natural sleep-promoting amino acid called tryptophan, which may help you sleep. Turkey, chicken and pumpkin seeds all contain tryptophan. Don’t be tempted to take a tryptophan supplement though, as it isn't safe for pregnancy.
Other studies have found that kiwi fruit can help with sleep, as they contain high levels of a calming hormone called serotonin.
During the night
If you wake in the middle of the night craving a midnight snack, choose something that's healthy and satisfies your hunger pangs. Try a milky drink, or something containing carbs and protein, such as a bowl of cereal with milk, toast with peanut butter, or a few crackers with cheese.
You might also like:
- Check out our diet for a healthy pregnancy
- Discover our trimester-by-trimester meal planners
- Feeling nauseous at night? Learn what to do.
- See 20 healthy 200-calorie snacks for your third trimester
References
Cafasso J. 2018. Why Am I Always Waking Up Hungry and What Can I Do About It?. Healthline. www.healthline.com [Accessed March 2021]
Medline Plus. 2020. L-tryptophan US National Library of Medicine. medlineplus.gov [Accessed March 2021]
Murray I, Hendley J. 2020. Change and adaptation in pregnancy. In: Marshall J, Raynor M. eds. Myles textbook for midwives. 17th ed. Elsevier, 197-245
NHS. 2018. Insomnia. NHS Choices, Health A to Z. www.nhs.uk [Accessed March 2021]
NHS. 2020a. Indigestion and heartburn in pregnancy. NHS Choices, Health A- Z. www.nhs.uk [Accessed March 2021]
NHS. 2020b. Have a healthy diet in pregnancy.
NHS Choices, Health A to Z. www.nhs.uk [Accessed March 2021]
NHS Inform Scotland. nd. Hydration. NHS Inform Scotland. www.nhsinform.scot uk [Accessed March 2021]
NICE. 2010. Weight management before, during and after pregnancy. Ph37. National Institute for Health and Care Excellence. www.nice.org.uk [Accessed March 2021]
NSF. 2020. The best foods to help you sleep. National Sleep Foundation. sleepfoundation.org [Accessed March 2021]
Sleep Council. nd. The good-night guide. www.sleepcouncil.org.uk [Accessed March 2021]
Smith J, Fox KA, Clark SM. 2021. Nausea and vomiting of pregnancy: Treatment and outcome. UpToDate. www.uptodate.com [Accessed March 2021]
Show references Hide references
Why It Happens and How to Manage It
Pregnancy cravings are the stuff of legend. Expectant mamas have reported jonesing for everything from pickles and ice cream to peanut butter on hot dogs.
But it’s not just hunger for off-the-wall food combos that can increase during pregnancy.
Throughout your 9 months of baby-growing, you may find you’re simply hungrier in general — for anything, all the time.
Clearly, your body is working overtime to make a fully formed human, so it’s not a bad thing if your appetite prompts you to eat more right now. In fact, it’s totally natural!
However, if you feel like a grumbling tummy is driving you to eat for a crowd instead of eating for two — which is not even technically the advice you want to follow — it can be frustrating.
And since it’s important to stay within a healthy range of weight gain during pregnancy, you may wonder how to keep cravings under control.
Here’s a look at how to handle increased hunger during pregnancy.
It doesn’t take a medical degree to understand that building a tiny human requires a lot of work — and therefore, extra energy from food.
During pregnancy, your body is performing a veritable three-ring circus of activity, increasing your blood volume by as much as 100 (but typically closer to 45) percent, growing your uterus from the size of a pear to the size of a basketball, and knitting together a 6- to 10-pound infant.
Even though you may not be aware of all the amazing functions happening inside you, you’re using up extra calories, which naturally increases your hunger.
Changing hormones can also affect your hunger levels. According to research, fluctuations in estrogen and progesterone drive increased appetite, adding to the pregnancy munchies package.
Can increased appetite be an early sign of pregnancy?
Tender breasts, nausea, and (of course) a missed period are all classic signs of early pregnancy. Can you add a hankering for a four-course meal to that list? Possibly.
While feeling ravenous may be an early indicator of pregnancy, it’s unlikely for this to be your only symptom. In fact, many women find their appetite actually decreases in the first trimester, as morning sickness makes the sight and smell of food unappealing.
It’s important to remember, too, that feeing hungry could also be a symptom of PMS. Just like hormone spikes affect your appetite in pregnancy, they can do the same before or during your period.
If morning sickness had you queasy during your first trimester, your appetite may see a major turnaround upon entering your second trimester.
“I’ve found that this varies greatly from woman to woman, but on average I would say the majority of my clients begin to notice a marked increase in their hunger around the halfway mark or 20 weeks,” says dietitian and lactation consultant Meghan McMillan, MS, RDN, CSP, IBCLC, of Mama and Sweet Pea Nutrition. “There are, however, many women who experience it right off the bat.”
Though some expectant moms feel extra hungry right up until delivery, it’s not uncommon for increased appetite to drop off at the tail end of pregnancy. As your growing uterus crowds out your organs, including your stomach, eating to fullness can feel uncomfortable.
Plus, third trimester heartburn may put a damper on your interest in food, especially spicy or acidic options.
Based on your circumstances, such as your weight status when you got pregnant and whether you’re having a single baby or multiples, your doctor or dietitian can guide you on how many extra calories to take in per trimester.
But — surprise! — for most people, an increase in calorie needs doesn’t come until later in pregnancy.
“We often hear the term ‘eating for two,’ but this is really misleading,” says McMillan. “In actuality, the increase in calorie needs is much less than many women think. The guidelines tell us that there are no increased calorie needs during the first trimester. It’s not until the second trimester that the energy requirements increase by around 300 calories per day during the second trimester and then increases to around 400 calories per day in the third trimester for a singleton pregnancy. This increase then remains the same through the rest of the pregnancy.”
Remember, too, that 300 calories can get used up pretty quickly. Your daily extra allotment isn’t carte blanche to load up on unwholesome extras like ice cream and potato chips.
A 300-calorie increase might look like a fruit and yogurt smoothie ora quarter-cup of hummus and a dozen whole wheat pita chips.
Feel like you can’t stop snacking? An insatiable hunger can be a serious challenge during pregnancy — but there are ways to keep cravings at bay.
First, focus on planning filling meals. “To help manage their hunger, I encourage [clients] to make meals that are satisfying and filling,” says McMillan. “To do this, they should focus on including three key nutrients at each meal: protein, fiber, and healthy fats.”
Opt for lean protein choices like chicken, turkey, fish, eggs, beans, and soy foods. To boost fiber, include whole grains, fruits, and veggies. And to get more healthy fats, reach for olive oil, avocado, yogurt, and nuts.
It’s okay — even smart! — to work in some snacks throughout the day, as long as you’re making nourishing choices. “Listen to your body when it comes to snacking,” says McMillan. “Many pregnant women do need to incorporate a snack or two into their day.”
With snacks, McMillan again emphasizes keeping macronutrients in mind. “I help my clients keep their hunger at bay by encouraging them to include a protein or healthy fat, in addition to a carbohydrate, with every snack.
Some examples include an apple with peanut butter, full-fat plain Greek yogurt with blueberries, or tuna salad with whole grain crackers. Not only are they tasty, but they will help keep them feeling fuller for longer.”
Finally, don’t forget to stay hydrated! Dehydration can show up as hunger, so keep your water bottle handy and sip often. (Bonus: extra fluid can help prevent the dreaded pregnancy constipation.)
Related: Your guide to a healthy diet and good nutrition during pregnancy
As tempting as it may be to reach for empty calories when you’re hungry, it’s important to use your extra allotment of food wisely while pregnant. Give these healthy suggestions a try.
| Instead of… | Try… |
|---|---|
| Soda, energy drinks, sweetened coffee drinks | Sparkling water with a splash of juice |
| Chips, pretzels, and other salty snacks | Popcorn, whole wheat pita chips dipped in guacamole, salty roasted chickpeas |
| Sweetened cereal | Oatmeal, homemade granola |
| Ice cream | Yogurt with fresh berries and honey, chia pudding |
| Cookies and pastries | Dark chocolate, fresh fruit with peanut butter |
| White pasta | Whole wheat or chickpea pasta, grains like quinoa and farro |
| Processed meats like pepperoni and deli meat | Chicken, salmon, tuna (be sure to thoroughly cook fish) |
Your body is performing some pretty monumental tasks over the 9 months of pregnancy.
Hunger can serve as a reminder of all it’s working to accomplish, as well as a hint that your job is to nourish it well.
Even if a constant appetite feels frustrating, remember that it’s not forever. In this relatively brief window of life, staying mindful of your food choices, planning ahead for meals and snacks, and keeping up with your hydration can help you stay satisfied and healthy.
Constant feeling of hunger during pregnancy
Pregnancy and childbirth
The main cause of hunger during gestation is the restructuring of hormonal processes in a woman's body, the acceleration of metabolism. The phenomenon also has a psychological background: pregnancy is a period when everything is allowed. If earlier the lady strictly followed her figure and counted calories, now she lets herself go, follows her desires and emotions.
Psychological and physiological causes of hunger during pregnancy
- Photo
- Getty
- First trimester
In this period, the child does not yet require an increase in the amount of food consumed, and constant hunger and overeating are associated with the psychological state of the mother.
This is self-hypnosis or an attempt to seize stress.
This condition must be fought: the habit of eating a lot will lead to weight gain, endocrine problems and hypertension. A calm atmosphere in the family, walks on the street, and hobbies will help to avoid jamming problems. nine0003
In the first 3 months you need to eat little, but often, 5-6 times a day. Include in the diet foods rich in fiber, vegetables, fruits, do not forget to take vitamins. To avoid weight gain, watch the calorie content and naturalness of food.
- Second trimester
This is the most comfortable period for the expectant mother. The stomach is still small, toxicosis no longer worries, there are no unpleasant sensations. The constant feeling of hunger during pregnancy at this stage is due to the active development of the fetus, the formation of its organs and systems. nine0003
Continue to eat little but often. Be sure to include calcium-rich foods in your diet. Avoid fatty, spicy and salty, lean on fruit and vegetable dishes: they are good for you and for the baby.
Night hunger appears during this period. It is dangerous for a woman: by overeating at night, you force the stomach to work, which does not allow you to fully rest and worsens your general condition. In order not to run to the refrigerator, leave a carrot and an apple, a glass of milk or water by the bed. These products will help you feel full with minimal stress on the stomach. nine0003
- Third trimester
At this stage, the feeling of hunger becomes a constant companion of the pregnant woman. It is important to keep it under control, otherwise both the woman and the child will be overweight, which will lead to complications during childbirth. It is worth discussing with your doctor the possibility of using foods containing calcium.
Doctors consider it normal if a woman gains no more than 16 kg during nine months of pregnancy. This figure indicates that you did not become a victim of hunger and adhered to a healthy diet. Weight will be lost already in the first months after the birth of the baby.
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Wday.ru editors
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Feeling of hunger | Prima Medica
Periodically appearing feeling of hunger is known to everyone. Girls who are “sitting” on a diet are sometimes afraid of hunger, and people who love delicious food sometimes don’t even wait for it to appear.
It is mild, constant, debilitating, haunting, sucking, true and false, occurring before or even after eating. What kind of feeling is this, and do we know everything about it?
Causes of hunger
What are the causes of hunger? Is it just one factor or several? Of course, there are many reasons, and even more than that, it is unlikely that all of them are known.
Surely you can name only a few reasons that provoke hunger.
The true feeling of hunger is caused by the following factors:
- peristalsis of an empty stomach, which contributes to the appearance of "rumbling" in the abdomen and is accompanied by irritation of mechanical receptors in the gastric walls; nine0016
- a decrease in blood glucose levels, at the same time as glucoreceptors located in the brain, digestive system and liver, send signals to the brain about the need for food;
- decrease in ambient temperature - it has been experimentally proven that an increase or decrease in heat production in the body affects heat receptors that affect the feeling of hunger. That is, the colder the environment, the more energy we need, and the more we want to eat, and vice versa; nine0016
- Long-term consumption of a large amount of high-calorie food causes a more frequent feeling of hunger, as the stomach "gets used" to a constant load and continues to "demand" it further.
However, there is also the concept of a false feeling of hunger, when the body does not experience a shortage of energy, but it seems to a person that he wants to eat. This condition has several other causes than the true feeling of hunger.
Hunger symptoms
The feeling of hunger is a natural sensation that can manifest itself in various symptoms.
Hunger during pregnancy
During pregnancy, women experience inexplicable problems with digestion: the appetite becomes either “wolfish” or completely strange - you want not just to eat, but “something like that.” And the notorious pickles are not the limit! Many during this period demand strawberries in the middle of winter, ice cream at 3 am, and jam spread on a sausage sandwich. nine0003
The reason for all this is considered to be a sharp and almost daily change in the level of hormones in the body, especially in the first trimester. The female body is a very delicate and complex mechanism, which, however, can think through everything to the smallest detail.
When pregnancy occurs, he understands that now it is necessary to do everything possible to maintain and develop this condition. And so that there are enough nutrients for the growth of the baby under any conditions, the body begins to stock them up. Hence the frequent bouts of hunger during pregnancy. Such accumulation is regulated strictly at the hormonal level. nine0003
Sometimes the feeling of hunger during pregnancy indicates a deficiency of a vitamin or element in the diet. Hence the unbridled desire to eat meat in vegetarian women, as well as attempts to gnaw plaster or eat inedible. Such conditions cannot be ignored: consult your doctor, you may need to drink a course of vitamin and mineral supplements, and also review your diet.
Hunger test
Before you start fighting the pathological feeling of hunger, you need to figure out why it occurs. Analyze your lifestyle and diet, listen to your body: perhaps the cause of increased hunger lies on the surface? nine0003
- If you have psychological problems (eating disorders, problem eating, frequent stress and nervous tension), then you should seek the help of a psychotherapist.
- If you are following a diet on the way to a slim body, but at the same time you are constantly tormented by the feeling of hunger, then you have not properly distributed food, or your diet is unbalanced. Seek help from a qualified dietitian.
- If you have a normal or even elevated blood glucose concentration, but you still feel constantly hungry, then you may not be producing enough insulin, or your cells are insensitive to it. In such a situation, you should contact an endocrinologist: this condition is observed in diabetes mellitus and metabolic syndrome. nine0016
- If your feeling of hunger is aimed at any specific product, that is, you want not just to eat, but to eat something specific, then you need to be examined for a lack of vitamins, minerals, amino acids or other necessary elements in your body.
- If you have an increased constant feeling of hunger, although you eat "for two" and do not gain weight, you may have intestinal parasites. They absorb all the nutrients that you eat with food, and constantly require supplementation.
Donate feces for helminth eggs and consult a parasitologist. nine0016 - With hyperthyroidism and violations of the monthly cycle, the hormonal level in the body fails, which leads to an increase in appetite and a constant feeling of hunger. Tip: contact an endocrinologist, or a gynecologist-endocrinologist, he will prescribe all the necessary examinations.
- If you have hyperacidity of the gastric juice or a lack of enzymatic activity of the stomach, consult a gastroenterologist or general practitioner for further investigations. nine0016
Take blood tests for biochemistry, blood sugar and hemoglobin levels. Remember that only a competent adequate specialist will help you to accurately establish the diagnosis.
Hunger treatment
Hunger is a vital feeling that we do not need to treat. Hunger tells us that we need to refuel our body with beneficial nutrients to enable it to function normally. If you stubbornly ignore or "kill" the feeling of hunger in yourself, then sooner or later irreversible changes may occur both in the digestive organs, and in metabolism and in the brain centers.
Correcting such a pathology will be very, very difficult. nine0003
All nutritionists unanimously advise to approach diets wisely, without bringing the body to exhaustion. You should respect the needs of your body and understand them.
How can you influence the pathological feeling of hunger?
- Take tests for the concentration of trace elements in the blood, in particular, chromium, calcium and zinc, and then, if necessary, correct the deficiency of any of the elements. nine0015 Treat helminthic invasion - the causes of not only an increased feeling of hunger, but also the same vitamin deficiency in the body, intoxication and digestive disorders.
- In case of elevated blood sugar, consult an endocrinologist: if diabetes mellitus is detected, the doctor will prescribe a special treatment.
- In diseases of the stomach or intestines, their complex treatment should be carried out: whether it is gastritis with high or low acidity, gallbladder pathology, dysbacteriosis or irritable bowel syndrome.
nine0016 - It is necessary to adjust your diet, do not give up meals, do not limit the number of calories below 1400-1500 per day. It is necessary to take food in small portions so as not to overeat, but eat often - up to 5-6 times. Such a diet will allow you to monitor the feeling of hunger.
- You should limit your intake of simple sugars because they cause a spike and a crash in blood glucose, which makes you feel more hungry and requires you to eat more frequently. nine0016
- Sleep and rest should be monitored. Good sleep is one way to normalize the failure of the centers of hunger and satiety. It has been proven that a person suffering from sleep deprivation eats much more than those who get at least 7-8 hours of quality sleep.
Hunger prevention
An important element of proper nutrition and the prevention of hunger is a calm environment in which food is eaten: you should eat slowly, always at the dinner table, preferably at the same time.
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If you are going to work or school, or just for a long walk, it will not be superfluous to take a healthy snack with you so that you do not stop your attention later on hot dogs, hamburgers, chips and cookies. Take an apple, banana, a handful of nuts or dried fruit with you. If you will be absent for a long time, then take a side dish and stewed vegetables in a tray.
Another reminder that you should eat often, but in small portions. Better to undereat than overeat. nine0003
Do not sit too long at the dinner table: eat - get up, otherwise lunch runs the risk of "smoothly turning into dinner."
By the way, scientists have provided convincing evidence that the prevention of hunger should be carried out in the womb. The eating habits and lifestyle of a pregnant woman directly affect the eating behavior of her unborn child. And bad habits in the diet of a woman can be reflected in the future on the appearance of a baby who is born dependent on food.
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For example, excessive eating of sweet and fatty foods during pregnancy can provoke an increased appetite in the child in the future.
Older children should also be prevented from feeling hungry. Experts have found that those children who often watched TV from an early age (more than 20 hours per week) are more likely to suffer from hunger and look fuller than those children who watched TV less often. In addition, it is no secret that food eaten while watching TV or playing computer games is digested much worse and can eventually cause diseases of the digestive tract. In order to instill in a child a good habit of eating only in the kitchen or dining room, then, first of all, adults should set an example. nine0003
Forecast
It is difficult to talk about the forecast of hunger without knowing its cause. Of course, if you act on the original cause of hunger, that is, cure a provoking disease or eradicate a bad habit, then the prognosis of hunger can be called positive.
Bad and good habits are common to all of us. However, not everyone takes them seriously, although our well-being and health depend on many habits.
Try not to overeat, moreover, you should get up from the table without eating a little.
Eat slowly, enjoying every bite of food.
If you are losing weight, but could not resist and ate something forbidden, never blame yourself for it. In fact, by and large, nutritionists are allowed to eat almost everything. You just need to keep track of the quantity.
When compiling a menu, do not forget about vegetables and herbs: as statistics show, for some reason, such useful products are remembered last. nine0003
Losing weight should not be the only and main goal in life. Sooner or later you will realize that a slender, toned body is wonderful, but even better if it belongs to a person with impeccable health.
Of course, it is impossible to correct the feeling of hunger in one day.
