By Dr. Abhilasha Prakash – Obstetrician-Gynecologist (32+ years of experience) at Abhilasha Nursing Home, Agra
Congratulations! At 21 weeks pregnant, you are in the fifth month of pregnancy and officially past the halfway mark. This stage falls within the second trimester, a time when most moms-to-be experience a boost in energy levels. With around 133 days left until delivery, your baby is growing rapidly, and you may start feeling stronger movements.
Your belly is expanding, your baby is developing facial features, and an ultrasound can now clearly determine the baby’s gender. However, along with excitement, you might notice body aches, fatigue, and emotional shifts. Let’s explore what’s happening at 21 weeks of pregnancy.
2nd Trimester Pregnancy: Week by Week Pregnancy Guide
| 13 Weeks Pregnant | 14 Weeks Pregnant | 15 Weeks Pregnant |
| 16 Weeks Pregnant | 17 Weeks Pregnant | 18 Weeks Pregnant |
| 19 Weeks Pregnant | 20 Weeks Pregnant | 21 Weeks Pregnant |
| 22 Weeks Pregnant | 23 Weeks Pregnant | 24 Weeks Pregnant |
Baby’s Growth & Development at 21 Weeks
Your little one is now about the size of a banana, measuring around 26.7 cm (10.5 inches) and weighing nearly 360-400 grams (0.36-0.4 kg). Here’s how your baby is developing this week:
1. Baby’s Position & Movements
- The baby is getting more active, and stronger kicks can be felt.
- If you have an anterior placenta, movements might be slightly cushioned.
- Low-lying placenta may still be present but usually moves up by the third trimester.
- The fundal height (distance from pubic bone to uterus top) helps track baby’s growth.
2. Sensory & Organ Development
- Your baby’s ears are fully formed, and they can now hear your voice.
- The digestive system is developing, and the baby can swallow amniotic fluid.
- The bone marrow starts producing blood cells, an important milestone.
- The baby’s taste buds are forming, and they may start sensing flavors from your diet.
3. Baby’s Gender & Heartbeat
- An ultrasound can accurately determine if you’re having a boy or a girl.
- The baby’s heart rate ranges between 120-160 beats per minute (BPM).
- Some believe higher heart rates indicate a girl, but this is just a myth!
Changes in Your Body at 21 Weeks
Your body is adjusting to accommodate your growing baby. Here’s what you might experience:
1. Common Symptoms at 21 Weeks
- Abdominal & ligament pain – As your uterus expands, round ligament pain is common.
- Pelvic & back pain – Weight gain and shifting posture cause lower back discomfort.
- Frequent urination – The uterus is pressing against your bladder, making bathroom trips frequent.
- Fatigue & exhaustion – Your body is working hard, so feeling tired is normal.
- Leg cramps & swelling – Fluid retention may cause leg pain, swelling, and cramps.
- Emotional changes – Mood swings, increased sensitivity, and crying spells are common.
2. Weight Gain & Diet
- By this week, you may have gained around 4.5 to 6.8 kg.
- Ensure your diet includes protein, iron, calcium, and DHA for baby’s brain development.
- Drink plenty of water to prevent dehydration and reduce swelling.
- Avoid processed foods and excessive sugar to maintain healthy weight gain.
3. Discharge & Other Concerns
- White or yellow discharge is normal, but foul-smelling or green discharge needs medical attention.
- Mild cramping & spotting may occur, but heavy bleeding should be reported to your doctor.
Medical Checkups & Tests at 21 Weeks
21-Week Pregnancy Ultrasound (Anomaly Scan)
Blood Tests & Other Screenings
At 20 weeks pregnant, important blood tests help monitor both the mother’s and baby’s health. Hemoglobin levels are checked to detect anemia in pregnancy, ensuring the mother has enough iron for a healthy pregnancy. A glucose tolerance test screens for gestational diabetes, which can affect both maternal and fetal well-being. Additionally, a fetal heart rate (FHR) check is performed to monitor the baby’s heartbeat and overall health, ensuring proper growth and development.
Lifestyle & Safety Tips for 21 Weeks Pregnant
Exercise & Yoga
Engaging in light walking and prenatal yoga can help keep you fit, flexible, and stress-free during pregnancy. Walking improves circulation, reduces swelling, and boosts energy levels, while prenatal yoga enhances muscle strength, balance, and relaxation. However, it’s important to avoid jumping, jogging, or high-intensity workouts, as they may put unnecessary strain on your joints and ligaments, which are already loosened due to pregnancy hormones. Always listen to your body, stay hydrated, and consult your doctor before starting any new exercise routine to ensure a safe and comfortable pregnancy journey.
Sleep Position
Travel Precautions
Managing Common Issues
Gas and bloating are common discomforts during pregnancy, often caused by hormonal changes and slower digestion. To ease these symptoms, eat small, frequent meals instead of large portions and avoid carbonated drinks that can increase gas buildup. Additionally, chewing food slowly and including fiber-rich foods in your diet can help digestion.
Heartburn is another frequent issue at this stage due to the growing uterus pressing against the stomach. To prevent heartburn, sleep with your head elevated, avoid lying down immediately after eating, and stay away from spicy, greasy, or acidic foods that can trigger acid reflux.
If you have a cold or cough, it’s best to rely on natural remedies. Drinking warm water throughout the day helps soothe the throat and keeps you hydrated. Home remedies like honey, ginger, and tulsi tea can provide relief. Using a humidifier and inhaling steam may also help ease congestion. However, always consult your doctor before taking any medications during pregnancy.
21 Weeks Pregnancy Food Chart
| Meal | Food Option |
| Early Morning | Warm water with lemon or soaked almonds & walnuts |
| Breakfast | Vegetable poha/upma, stuffed paneer paratha with curd, or oats with fruits and nuts |
| Mid-Morning Snack | Fresh fruit (banana, orange, or apple) or coconut water |
| Lunch | Whole wheat roti with dal, mixed vegetable sabzi, and curd OR rice with sambar & salad |
| Evening Snack | Roasted makhana, peanut chikki, or a smoothie with milk, banana, and flaxseeds |
| Dinner | Vegetable khichdi, moong dal chilla, or dal-rice with ghee |
| Bedtime Snack | A glass of warm milk with turmeric or a handful of dry fruits |
Special Cases at 21 Weeks Pregnancy
HIV-Positive Pregnancy
Twin Pregnancy at 21 Weeks
In a twin pregnancy, babies may be slightly smaller than singletons but continue to develop well. More frequent ultrasounds are recommended to monitor their growth and overall health.
Anterior Placenta & No Movement
FAQs & Expert Advice by Dr. Abhilasha Prakash
Q 1. How many months is 21 weeks pregnant?
Ans: You are 5 months pregnant in the second trimester.
Q 2. What should I expect at the 21-week scan?
Ans: The anomaly scan checks baby’s development, organs, and placenta position.
Q 3. Is it normal to feel less movement at 21 weeks?
Ans: Yes, especially if you have an anterior placenta, but consult your doctor if movements stop completely.
Q 4. What are the best foods for fetal development at 21 weeks?
Ans: Eat a balanced diet rich in protein, iron, calcium, folic acid, and DHA.
Q 5. Can I still exercise at 21 weeks pregnant?
Ans: Yes, but avoid high-impact activities and focus on gentle exercises like yoga and walking.
Final Thoughts: Taking Care of Yourself at 21 Weeks
As you progress through 21 weeks of pregnancy, focus on healthy eating, regular checkups, and listening to your body. If you have any concerns, consult Dr. Abhilasha Prakash at Abhilasha Nursing Home, Agra, for expert maternity care.
Don’t forget to read our guide “22 Weeks Pregnant | Symptoms, Baby Development, Diet & Expert Tips“
Your journey to motherhood is getting more exciting – cherish every moment! Don’t forget to read our guide “23 Weeks Pregnancy Symptoms, Baby Development and Tips“
Know More About Pregnancy:
- Routine Prenatal Tests for Ensuring a Healthy Pregnancy
- Stomach Pain or Cramping During Pregnancy
- Supplements for a Healthy Pregnancy
- Pregnancy and Skin Changes: What to Expect and How to Manage
- Preventive Measures During Early Pregnancy to Reduce the Risk of Miscarriage
- All about Urinary Tract Infection In Pregnancy