Third Trimester Eating: Managing Heartburn and Staying Nourished
As your baby grows and takes up more room, eating can become challenging. Here's how to stay well-nourished despite the physical constraints.
Common Challenges
- Heartburn and reflux
- Feeling full quickly
- Decreased appetite
- Difficulty digesting
Strategies That Help
Eat Smaller, More Frequent Meals
Instead of 3 large meals, aim for 5-6 smaller ones throughout the day.
Stay Upright After Eating
Get personalized nutrition guidance
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Wait at least 2 hours before lying down to prevent reflux.
Avoid Trigger Foods
Common heartburn triggers include spicy foods, citrus, tomatoes, and chocolate.
Nutrient Focus
Protein
Your baby is gaining weight rapidly. Ensure adequate protein for growth.
Omega-3s
Brain development continues at a rapid pace.
Vitamin K
Important for blood clotting during delivery. Found in leafy greens.
Preparing for Labor
Some women find that eating dates in the final weeks may help with cervical ripening. Stay well-hydrated and nourished as your due date approaches.
Ryann Kipping
Licensed Dietitian & Founder of The Prenatal Nutrition Library
Prenatal dietitian with a Master's in Public Health and author of The Feel-Good Pregnancy Cookbook. Founder of The Prenatal Nutrition Library App.
