What to do if you have no appetite?

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By week 8, pregnancy is well underway, but instead of feeling hungrier, many women are surprised by the opposite. You might find yourself skipping meals. A lack of appetite at this stage is common—and it can be frustrating.

The good news is this phase is usually temporary.

Still, your body needs nutrients to support early development. Knowing why your appetite has vanished and how to work around it can make this stage a little easier to manage.

Why Eating Feels So Difficult Right Now

Hormonal changes are the biggest reason your appetite may drop around week 8. Rising levels of hCG (human chorionic gonadotropin) are often linked to nausea, a sensitive stomach, and changes in taste or smell. Even the sight of food might make your stomach turn, especially when you’re already feeling bloated or tired.

Progesterone plays a role, too. This hormone slows digestion, which can leave you feeling full even after a few bites. For some women, these changes lead to strong food aversions. Meals you once enjoyed might now seem unappealing or even make you feel queasy.

Fatigue adds another layer. When you’re low on energy, skipping meals or forgetting to eat is easy.

Small Adjustments That Can Help

You don’t need full meals right now. Instead, focus on eating small amounts regularly throughout the day. Think of it as grazing, not dining. A handful of almonds, a slice of toast, or a few apple slices can offer gentle nutrition without overwhelming your system.

Cold foods are often easier to tolerate. Try smoothies, yogurt, or chilled fruits if cooking smells put you off. These are less likely to trigger nausea and can provide much-needed vitamins and fluids.

Keep snacks nearby, especially ones with a mix of protein and carbohydrates. Crackers with cheese, plain rice with peas, or oatmeal with banana are good places to start.

Listen to your body’s rhythms. Some people feel better in the morning, and others feel better later in the day. Take advantage of the times when food seems more manageable, and eat a little more during those windows.

Hydration Matters Just as Much

If food feels like too much, focus on fluids. Your body still needs hydration to support the growing placenta and maintain blood flow. Water, broth, diluted fruit juice, and electrolyte drinks are good options.

Sip slowly. Use a straw if it helps. Cold or lightly flavored drinks often go down more easily than plain water. Don’t worry about drinking large amounts all at once. Frequent, small sips are often more effective.

When to Talk to Your Provider

Appetite loss alone isn’t usually a problem. One can usually manage it by eating in small amounts and more frequently. But if you’re losing weight, can’t keep food or fluids down, or feel lightheaded often, it’s time to call your doctor.

There are safe treatments available. In some cases, medications can ease nausea and help bring your appetite back. You don’t have to push through this alone.

You’re Still Nourishing, Even in Small Ways

Week 8 is filled with changes you can’t see, and appetite loss is just one of them. Even if your meals are limited to crackers and fruit, your body knows what to do for now. Keep choosing gentle, simple foods, and rest when you can.

This stage doesn’t last forever. Your appetite will likely return in the coming weeks. Until then, every small bite counts—and so does giving yourself grace.