Week 30 Pregnancy
You are 30 weeks pregnant and in your third trimester. Your baby is about the size of a large cabbage. This week's key development: More Baby, Less Room. NHS note: Routine check.
Baby's Development
Your baby is about the size of a large cabbage.
More Baby, Less Room — Your baby is growing so quickly that the womb is becoming snug. Movements may begin to feel different — less rolling, more stretching and prodding. Your baby can now regulate their own body temperature to some degree.
Your Symptoms
- Fatigue returns
- Mood swings
- Discomfort when sitting
Every pregnancy is different. You may experience all, some, or none of these symptoms — and that's completely normal. If anything concerns you, speak to your midwife.
NHS Appointments
Routine check. Midwife will check if the baby is head-down (cephalic).
Practical Advice for Week 30
Nutrition
- Continue vitamin D daily.
- Your baby is growing rapidly — maintain a protein-rich diet.
- Omega-3 remains important for brain development in the final weeks.
- If you're retaining water, reducing (not eliminating) salt may help.
Exercise
- Gentle exercise helps combat the fatigue that returns in the third trimester.
- Birth ball bouncing helps your baby into an optimal position.
- Swimming is wonderful for relieving pressure on your pelvis and back.
- If sitting is uncomfortable, try kneeling or using a birth ball at your desk.
Wellbeing
- Third-trimester fatigue can feel as intense as the first trimester — nap when you can.
- Mood swings may return as hormone levels change again.
- If you're uncomfortable sitting, experiment with cushions and posture changes.
- Practice mindfulness or hypnobirthing techniques to prepare for labour.
Preparation
- Your midwife will check if baby is head-down (cephalic) — most are by now.
- If baby is breech, don't worry — there's still time and options.
- Ensure your hospital bag is packed and by the door.
- Install the car seat and practice taking it in and out.
Tip of the Week
Nap when you can. The third trimester can be as exhausting as the first.
Track Your Due Date
Keep track of your pregnancy milestones, NHS scans, and countdown to your due date.
Go to TrackerNHS Resources
Find trusted information on financial support, antenatal classes, and local maternity services.
View ResourcesLoading guide...