Are you pregnant and experiencing appetite loss? Are you worried about not getting enough nutrition for your baby and you? It’s perfectly normal to occasionally find food unappealing, or feel hungry yet find eating a chore. If any of these seem to be your experience now, it’s good to first and foremost know why they are happening, and how to get around it.
Appetite Loss During Pregnancy
A fluctuating appetite is not unheard of in pregnant women. In fact, it’s quite normal, as a pregnant body undergoes numerous hormonal changes as time goes by. You may find yourself totally lacking in appetite, and you may have also lose interest in foods which you previously loved. There may be no desire to eat at all at times, yet you know you have to eat for the sake of your pregnancy. Keep in mind too that appetite loss may differ from an aversion to a few specific foods, which is also fairly common during pregnancy. If you happen to be experiencing a general disinterest in all foods or a total lack of desire to eat, do have a talk with your doctor.
Other than that, there may be several that could cause appetite loss during pregnancy. Let’s take a look at the main ones.
Nausea, Vomiting and Morning Sickness
Feeling exceptionally nauseated and experiencing bouts of vomiting are not uncommon among pregnant women. This is especially so during the initial stages of their pregnancy. Some women may have very light and negligible cases, while some may suffer bouts of serious nausea and vomiting. As for the condition known as morning sickness, it does not necessarily only strike in the morning, for that annoying feeling of nausea may show up at any time of the day (or night!). Fluctuations in the hormones leptin and human chorionic gonadotropin (hCG) during pregnancy is said to be the cause of decreased appetite and increased nausea and vomiting during pregnancy for many women.
In any of the abovementioned cases, appetite and food intake may be affected and compromised, which may in turn influence a pregnant mom’s wellbeing to some extent. For appetite loss as a result of nausea and/or vomiting, a pregnant mom can try avoiding fatty or spicy foods. Eat small, more frequent meals instead of a large serving in one sitting. It will also be helpful to consume fluids separately from your meals. Most women who are experiencing nausea or vomiting may be able to accept dry, salty snacks like baked crisps, pretzels and crackers, as well as bland yet nutritious foods like baked fish, hard-boiled egg, soy bean curd, etc. If your vomiting or nausea continues to prevent you from consuming the foods you need for energy, consult with your doctor.
Medicated and Affected
There may be certain medicines that are deemed safe to use during pregnancy, but, unfortunately, they may cause side effects like decreased appetite, especially for nutritious food. Medications such as Selective Serotonin Reuptake Inhibitors (SSRIs) commonly prescribed to pregnant women diagnosed with depression or anxiety are among them, and they are capable of seriously affecting one’s appetite. There have also been cases where pregnant moms experienced a total loss of appetite to eat, or feeling satiated after just a few bites of food. In fact, some pregnant women have reported a complete loss of appetite, early fullness, and weight loss after being on medication for their depression, which worsened the condition for them!
The Mental and Emotional Connections
When it comes to lack of appetite during pregnancy, did you know that your emotional state of mind could turn out to be the culprit? There have been cases when emotional and even mental health conditions, including anxiety and depression, have been found to negatively impact a pregnant mom’s appetite due to increased physical and biochemical changes. Depression may not be a typical pregnancy symptom, but it is still capable of altering a pregnant woman’s eating habits, which may include a lack of appetite for nutritious foods. If this situation prolongs, her pregnancy health may be compromised.
What’s even worse for a pregnant mom who is undergoing depression is that while she may experience decreased appetite for healthy foods, she may also have an increased appetite for unhealthy foods. This means that she will have lower intakes of important nutrients like folate, fatty acids, iron, and zinc, which will in turn negatively affect her maternal health. It is worth taking note that oftentimes, due to shame and embarrassment, mental health issues commonly go undiagnosed during pregnancy because women generally are unwilling to share their feelings. If you’re experiencing any such symptoms to the point of it affecting your appetite, talk to your doctor, don’t wait!
Don’t despair, There is Hope Yet! Ways to Deal with Appetite Loss During Pregnancy
If you’re experiencing appetite loss and feeling worried about your maternal health, here are a few pro tips to help you get back on track.
Firstly, there are obviously foods in the priority list that need to be consumed. These are examples of foods you need to prioritise even if you feel you can’t eat whole meals. These will help ensure adequate nutrient intake for you and your baby. More importantly, they are simple to make, small in portion size yet satisfying and easy on your stomach.
- Protein-rich snacks such as hard-boiled eggs, Greek yogurt, roasted chickpeas, cheese and crackers, and sliced chicken, turkey, or ham served cold on toast
- Fiber-packed veggies such as sweet potatoes, green beans, steamed baby carrots and spinach salad
- Sweet, simple snacks such as fresh berries, oatmeal with dried fruit, and cold dairy products like plain cottage cheese
- Whole grains/starches such as quinoa, brown rice and pasta.
- Good old favourites such as macaroni and cheese, baked or mashed potato, and chicken noodle soup.
Pregnant and No Appetite?
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- Both macronutrients and micronutrients are essential to sustain a healthy pregnancy.
- Undernutrition can lead to many pregnancy-related complications, including poor fetal growth, low birth weight, and maternal weight loss. It’s also associated with lower mental function and behavioral problems in children.
