I’ll be honest: I never planned on becoming the “pregnant at Disney World” expert, but here we are! Across two pregnancies, I’ve visited Disney World multiple times, at just about every stage you can imagine.

I’ve battled early first-trimester nausea and lived on comfort food. I’ve had the dream mid-pregnancy trip where I felt like I could conquer every park. And I’ve waddled around at 35 weeks with ankles so swollen I barely recognized them for 14 hours. Along the way, I learned a lot (sometimes the hard way!) about what makes a pregnant park day magical and what makes it miserable. So if you’re expecting and have a trip on the calendar, here’s my realistic breakdown of how I survived, and how you can too.

Quick note: Every pregnancy is different, so check with your doctor before your trip and listen to your body once you’re there.

Timing Matters More Than You Think

The biggest lesson I learned? When you go makes a huge difference in how your trip feels. Here’s how each trimester played out for me.

First trimester: This stage can be rough. I was very nauseous and just generally felt unwell for a lot of it. Big rides and big meals weren’t exactly calling my name, so I leaned hard on my comfort foods (French fries became my best friend).

Second trimester: This was the sweet spot! On my trip at 20 weeks, I had plenty of energy, zero food aversions, and walking still felt easy instead of overwhelming. Honestly, in my pregnancy, if I’d waited even another month, the trip would have been so much harder.

Third trimester: At 35 weeks during the 50th anniversary, the long park days caught up with me fast. By the end of the day, I had swelled up like a blimp.

If you have any flexibility on when you book, think about where you’ll be in your pregnancy and plan accordingly. If your trip is already set, no worries. The tips below will help no matter which trimester you’re in.

Know What You Can (and Can’t) Ride

Before you go, take some time to understand which attractions are off-limits for expectant moms. Disney posts ride warnings for pregnant guests, so it’s worth checking them ahead of time to avoid disappointment. Your ride list will look different in every park. In my opinion, Magic Kingdom and EPCOT are the most pregnancy-friendly parks. Both have lots of rides and attractions you can still enjoy, so you won’t feel like you’re missing out.

Hollywood Studios was the hardest park for me. Your options are pretty much limited to Toy Story Mania and Mickey & Minnie’s Runaway Railway. Runaway Railway is a little jerky, so I didn’t feel comfortable riding it later in my pregnancy. In this park, I mostly relied on shows to fill my day, and that worked out great. Animal Kingdom comes with one big heads-up: even though Kilimanjaro Safaris has no height requirement, it is not considered pregnancy-safe. Disney states it explicitly on signs and in the safety announcements, so don’t assume it’s fine just because little kids can ride.

Is Lightning Lane Worth It When You’re Pregnant?

This one really depends on you. Since your list of rides shrinks during pregnancy, paying for Lightning Lane might not be worth it, especially in a park like Hollywood Studios where you can only do a couple of attractions. That said, it might be worth it if standing in long lines is the hardest part of the day for you. Skipping 60 minutes on your feet can make a big difference, particularly in the third trimester. Look at which park you’re visiting, which rides you can actually do, and how your body is feeling before you decide.

Make Air Conditioning Your Best Friend

It was hot in Florida for most of my pregnancy, so air conditioning was one of my top priorities. Before each park day, I picked out specific spots where I knew I could sit down and cool off. Having that plan ahead of time meant I never had to wander around overheated looking for relief. Indoor shows and sit-down spots are also great options for a mid-day cool-down, and they double as a chance to rest your legs.

Take Breaks and Fight the Swelling

At 35 weeks, I learned this lesson the hard way. After a long day in the parks during the 50th anniversary, I swelled up like a blimp. If you’re further along, trust me on these two things. You need to take frequent breaks. Don’t wait until you’re exhausted to sit down. Build rest stops into your day from the start. Also, wear compression socks. They’re not glamorous, but they are a must for all that walking and standing. It also helps to plan for some extra easy, relaxing moments whenever you can. Something like a calm dinner back at your hotel instead of the longest night out in a park can make the next day so much better.

Eating Pregnant at Disney World

This is DisneyFoodBlog, so of course we have to talk about food! What you’ll want to eat can change a lot depending on your trimester. When nausea hits, comfort foods are your friend. During my first trimester, I happily ate my way through a whole lot of French fries, and I have zero regrets. If you’re being strict about what you’re eating (I kind of was after a point), really look at menus ahead of time. Plan out what you do and don’t feel comfortable eating so you aren’t stuck reading every menu board while you’re hungry and tired. It takes a little extra prep, but it makes mealtimes much less stressful. And please, drink so much water. Between the heat and all that walking, staying hydrated is one of the easiest ways to feel better throughout the day.

Dress for Comfort, Not Just the Photo

Shoes and comfy outfits are so important! My Hokas were an absolute lifesaver for logging miles in the parks. For clothes, I looked for outfits that were breathable but still made me feel cozy and confident. Really think about how long you’ll be wearing your outfit and moving around in it. Something that feels fine in the morning might feel very different by hour eight, so consider whether tight or loose will be more comfortable for your body at that stage.

Pack Your At-Home Essentials

Remember to pack everything you use at home that helps you feel your best. My must-haves included my prenatal vitamins, anti-nausea remedies, and anything else that’s part of your daily routine right now.  It’s always better to have it with you and not need it than to need it and be scrambling to find it in the middle of a park.

With a little extra planning, like knowing your ride options, mapping out your air-conditioned escapes, packing the right snacks and essentials, and giving yourself permission to slow down, it can still be a magical trip. Some of my favorite Disney memories are from those pregnant visits, swollen ankles and all. For more tips for your Disney World vacation, be sure to follow us at DFB!

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Have you visited Disney World while pregnant? Let us know your best survival tips in the comments!