During pregnancy, the mother's metabolism suddenly increases to meet the needs of the growing fetus. To meet the placental demands, boys send hunger signals for nutrients. Pregnancy hormones like progesterone and hCG surge rapidly, influencing appetite centres in the brain. Energy is burned quickly during pregnancy, leading to increased hunger.
Hormones Behind Constant Hunger During Pregnancy
- Progesterone: Progesterone surges during pregnancy to relax uterine muscles and prevent contractions. Progesterone also relaxes smooth muscles in the gastrointestinal tract, which slows gastric emptying and causes food to stay longer in the stomach. This leads to bloating, fullness, and a quick return of hunger.
- Ghrelin: It is the primary hormone response for triggering hunger. During pregnancy, the brain becomes more responsive to ghrelin's signals, causing hunger cues to appear often.
- Leptin: Leptin signals the hypothalamus to reduce hunger and boost energy expenditure. Pregnancy increases leptin resistance and reduces the brain’s responsiveness to leptin’s signals.
What is Basal Metabolic Rate
BMR is the number of calories your body burns. During pregnancy, this increases with each trimester. The first trimester slightly increases BMR, and hunger can be somewhat intense due to hormonal changes. The second trimester increases BMR a bit more due to accelerated foetal growth, and the third trimester increases the energy expenditure due to foetal brain development and preparation for labour and breastfeeding.Rising BMR depletes glucose faster and drops blood sugar level, triggering hunger cues. Insulin resistance leaves maternal cells starved and amplifies resistance to ghrelin and leptin.
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How Hunger Spikes Each Trimester
- First Trimester: The early or first trimester is often the most difficult as your body is experiencing rapid changes all at once. You may feel hungry and nauseous. hCG and progesterone affect appetite regulation and nausea. Eating short and frequent meals helps. Stabilise blood glucose levels and prevent nausea.
- Second Trimester: The second trimester mostly feels less taxing and energetic. The hormonal levels stabilise, and the body adapts to the physical changes. As maternal tissues expand, blood volume increases, muscles adapt to support weight, and vital organs work harder to sustain maternal and fetal health, thereby increasing nutritional demands.
- Third Trimester: Hunger spikes and becomes frequent during the late trimester. As the uterus expands, it compresses the stomach, reducing the amount of food it can hold. That's why mothers may feel full quickly and get hungry soon. Your body is also saving energy for labour, delivery, and breastfeeding.
Cravings are desires to eat certain foods. This can peak during the second trimester, when estrogen and hCG change taste and smell receptors. Cravings demand to eat a certain flavour, texture, or food.
Normal hunger signs typically begin after 2-3 hours of eating, driven by a rise in ghrelin and a drop in blood sugar. You might feel the rumbling of growling in the stomach. Hunger typically occurs at set times, and it eases with balanced meals. Foetal activity may be stronger to indicate the lack of nutrients and resolve after eating.
Stress increases cortisol levels, which raises blood sugar levels and destabilises appetite regulation. High cortisol levels can increase hunger.
Sleep deprivation also disrupts appetite hormones. Poor sleep increases ghrelin and suppresses leptin, leaving you hungry even after eating.
How to Manage Constant Hunger During Pregnancy
When you are always hungry during pregnancy, prioritise a balanced meal that helps stabilise hunger and support blood sugar levels.Protein: Adequate protein reduces your ravenous signals by triggering glucagon-like peptide and cholecystokinin, which delay gastric emptying and stabilise insulin resistance. Protein prevents muscle loss and sustains energy. Fish, tofu, tuna, chicken breast, lean beef, lamb, salmon, shrimp, cod, crab, Greek yoghurt, cottage cheese, and eggs are some natural protein sources.
Fibre: Soluble fibre absorbs water and forms a gel to release carbs slowly. Fibre also reduces constipation. Insoluble fibre adds bulk to the stool. Apples, berries, avocado, broccoli, banana, guava, dates, sweet potatoes, spinach, kale, artichoke, peas, oats, barley, brown rice, quinoa, lentils, kidney beans, chickpeas, chia seeds, flax seeds, almonds, and pumpkin seeds are some fibre-rich sources.
Healthy Fats: Fats are metabolised slowly and provide energy for burning. Omega-3 fatty acids support foetal eyes and brain development. Try to include monounsaturated and polyunsaturated fats for better heart health. Olive oil, fatty fish, avocados, seeds, coconut, dark chocolate, and dairy are some healthy fat sources.
Tips for Quick Hunger Relief
- Meal prep before to save time
- Stock fridge with quick, healthy snacks
- Munch on a vegetable stick with hummus
- Eat hydrating, juicy fruits
- Drink at least 3 litres of water
- Try to do gentle and pregnancy-friendly workouts for 30 minutes daily
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FAQs on Why Are You Always Hungry During Pregnancy?
- Which gender makes you hungrier during pregnancy?
Women carrying male babies tend to feel hungrier than females. Pregnant women’s caloric intake increases 10% when carrying a male child. Nutrient needs are higher due to the testosterone release from the Foetal testicles, which can signal the mother's body for more nutrients. - Does my baby feel when I'm hungry?
Babies don't feel their mother's hunger. When you are hungry, your blood sugar level drops, which can increase fetal movement. When you are hungry, it might make you restless, and babies can sense it.