Feel as if you're never full? An increased appetite during pregnancy is common, especially in the second trimester when morning sickness fades, cravings pick up, and you need more calories to support your ever-growing baby.
Here's what's behind your voracious appetite and how to make sure you and your baby are getting all the nutrients you both need.
When does appetite generally increase during pregnancy?
An increased appetite is a common pregnancy symptom. Some women notice that their appetite increases as soon as the first trimester.
"It's literally 4 a.m. and I'm up for a small meal," says What to Expect Community mom mmeb7882. "In the first trimester, sometimes I would wake up twice. I can go from full to starving in a matter of minutes."
For most, though, appetite tends to ramp up during the second trimester, often around the time morning sickness ends. You might feel hungrier at any time of day, but especially overnight or first thing in the morning, when blood sugar levels naturally drop after a longer stretch without eating.
"I didn't feel more hungry than normal," What to Expect Community mom AshFrench15 says about her first trimester. "But now being in the second trimester, I am hungry all the time! I wake up with my stomach growling."
Looking for more tips on what, how, and when to eat during each stage of pregnancy? The What to Expect app has you covered.
Why do I feel hungry all the time while I'm pregnant?
Quite simply, your increased appetite is your body's response to your growing baby's need for nourishment — and she's making that message to you loud and clear.
"Starving all the time!" says What to Expect Community member aam025. "I am so hungry about two hours after eating even when I have a big meal."
Starting in the second trimester, you'll need to steadily gain weight to meet your baby's needs. That typically means gaining about 12 to 14 pounds total (or about 1 pound per week) in the second trimester and another 8 to 10 pounds in the third trimester.
Keep in mind, though, that pregnancy weight gain varies, with some women gaining at a slower or faster rate. As long as your health care provider says your baby's growth is on track, that's perfectly fine.
To support that growth, your body needs about 300 to 350 extra calories per day in the second trimester and 500 calories in the third trimester, compared to your pre-pregnancy intake.
While calorie needs don't increase in the first trimester, your baby does require important nutrients like folate and choline, making nourishment important early on.
Your appetite may also be increasing because of pregnancy cravings, which are usually normal as symptoms go. However, occasionally cravings can signal a nutritional deficiency, so check in with your practitioner if you're concerned.
What can I do about increased appetite when I'm pregnant?
When it comes to satisfying your increased appetite during pregnancy, listen to your body. When possible, prioritize nutritious choices that support both your health and your baby's development.
1. Stay hydrated
Your body needs more liquids than ever to stay hydrated during pregnancy. Aim for at least eight to 10 8-ounce cups of water a day from all sources, and possibly more if it's hot outside or you're sweating a lot.
Skip sodas and other sugary drinks, which add calories without nutritional value and can spike blood sugar, making you feel hungrier later.
"When I consume more added sugars (as opposed to a balanced diet with natural sugars), it will mess with my hunger cues," says What to Expect Community member jrrs4. "The more sugar I eat, the more hungry I get!"
2. Don't worry about counting calories
Yes, you need extra calories in the second and third trimesters — but that doesn't mean you need to track every bite.
Instead, follow your hunger cues, focus on nutrient-dense options when you can, and check in with your provider to ensure your baby's growth is on track.
3. Eat a healthy pregnancy diet
Make sure your pregnancy diet is nutritious, not just filling. For staying power, pair high-fiber carbohydrates (such as whole grains or fruit) with protein and healthy fats (such as nut butter or dairy).
"I eat an apple with almond butter for snack," says What to Expect mom gingersupreme. "Between the fat in the almond butter and the fiber in the apple it helps keep me pretty satiated for a while."
Choose fresh, whole foods over processed, refined ones when possible. And munch on meals that take more effort to eat, since all that chewing can prompt you to slow down, which helps you to feel fuller in fewer bites. A big salad containing spinach, salmon, and walnuts, for example, offers fiber, healthy fats, and protein — and requires more chewing than a plate of plain spaghetti.
"Focus on protein!" advises What to Expect Community member southernbabeontheway. "I was so hungry first trimester, but eating protein and snacking between meals helped!"
4. Stay stocked
If you're reaching for snacks often, make sure your fridge and pantry are filed with nutritious, convenient options. Having healthy choices on hand makes it easier to grab something nourishing when hunger strikes.
Good options include trail mix, roasted chickpeas, and string cheese.
5. Don't create forbidden fruit
If you find yourself craving something sweet or savory, don't try to force yourself to avoid it completely. This can actually make your cravings worse and result in an out-of-control binge later on.
A better option? Notice your cravings, allow yourself to enjoy that food mindfully, and then move on to the next meal.
6. Eat small, frequent meals
Eating large portions at once can leave you feeling overly full, which can worsen bloating, gas, heartburn, and general gastrointestinal upset, especially later in pregnancy.
If this is happening to you, you can try eating five or six smaller meals spaced about every three hours instead of three large ones.
7. Carry snacks
To keep from falling back on non-nutritious fast foods when hunger strikes, carry a portable snack, like a bag of trail mix or a protein-rich bar, with you when you're out and about.
When can I expect my pregnancy appetite to decrease?
You may find that your appetite decreases third trimester as the baby takes up more space, leaving less room for your stomach.
Or you might still feel ravenous but feel full after just a few bites — only to feel hungry again an hour or two later.
Since most women need about 500 extra calories per day in late pregnancy, breaking your intake into five or six nutrient-dense little meals can make it easier to meet your needs comfortably.
"I'm always down to eat," says What to Expect Community mom psestes. "Being pregnant my eating has shifted to small meals more often. I feel like I'm eating all day, but my meals are so small... But sometimes my husband will be like 'didn't you just eat?' lol."
Yes 
No 
