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What causes food cravings during pregnancy


Why Pregnancy Can Make You Have Weird Cravings

Gotta have pickles and ice cream? How about a juicy bacon cheeseburger, or the world’s biggest bowl of pineapple? Not all women get to fulfill their food dreams in a jar of pickles, but interesting food cravings are common when you’re expecting. So, along with changes in your body during your pregnancy, you can also expect some changes to your appetite.

Pregnancy cravings can be caused by a number of things, including hormones, a heightened sense of smell and taste, and nutritional deficiencies. Cravings typically begin during the first trimester and peak in the second trimester, but can happen anytime during pregnancy. If you find yourself reaching for something that makes your family and friends raise their eyebrows, know you’re not alone. Let’s explore some of the most common pregnancy cravings, and how to keep eating healthy during this important time.

Pickles

These salt-and-vinegar-soaked zingers are undoubtedly one of the most common food cravings for pregnant women. If you find yourself reaching for the dill pickles in the back of your fridge, it may because you have low sodium levels. Regardless of the cause, feel free to eat up. Pickles are low in calories and are an inexpensive snack to keep on hand.

Chocolate

Feeling low or depressed? Chocolate contains a naturally occurring chemical called tryptophan, which produces serotonin in your brain. Serotonin is responsible for secreting endorphins, which helps us experience positive emotion. Simply put, chocolate makes us feel happy. However, that chocolate bar is not all sunshine and roses. Chocolate is usually high in fat and calories and isn’t the best choice when consumed in large doses. Instead of eating an entire king-sized candy bar, try tossing some chocolate chips in your yogurt, or drizzling a little melted chocolate over some fresh strawberries.

Lemons

It may seem unusual but it’s common for pregnant women to crave lemons. Some women satisfy this craving by adding lemon to their water, which is a great way to stay hydrated. Some also crave eating the fruit itself. If you crave lemons like this, be sure to moderate your intake or use a straw. The juice from fresh lemons is known to erode tooth enamel, which can cause a number of uncomfortable dental problems.

Soda

Many women drink soda to ease morning sickness. However, because soda contains large amounts of sugar, it’s not a great choice for pregnant women, especially women dealing with gestational diabetes. A healthier alternative is mineral water mixed with fruit juice or lime.

Red Meat

Red meats like beef are rich in iron and protein. Women who are experiencing iron or protein deficiencies often crave red meats to fulfill these mineral needs. Just remember, too much red meat may increase your risk of heart disease. The key to satisfying your craving for red meat without compromising your health is to choose leaner cuts. This means avoiding the fatty rib eye, and instead opting for sirloin cuts.

Spicy Food

During your pregnancy, you may feel so hot that even standing in a freezer couldn’t satisfy your inner volcano. Try eating some curry, hot wings, or red peppers. Spicy foods will make your body sweat, which will naturally bring down your body’s temperature. Our bodies trigger this on their own through cravings, or you can use this trick on purpose when you just want to cool off. If you find yourself reaching for spicy foods, just make sure they’re baked and not fried so you’re not consuming unwanted calories.

Fruit

When you’re pregnant, your body is doing the best it can to make a healthy baby. Craving fruit is perfect because satisfying the craving provides your baby with vitamins and nutrients like vitamin C. Opt for fresh fruits instead of canned fruits in heavy syrup, since the canned option usually comes with a dose of sugar. If you’re struggling with gestational diabetes, talk to your doctor about which fruits are best for you. Fruits like grapefruit and berries are lower in natural sugars, which make them a great choice.

Dairy Products

Ice cream and yogurt are go-to cravings for many pregnant women. This may be due to a calcium deficiency (or just loving ice cream). Head off these cravings with calcium supplements and calcium-rich food options like cheese and milk. If you just can’t shake your craving for ice cream, try non-fat frozen yogurt with fresh fruit instead.

Ice and Nonfood Substances

Okay, ice isn’t technically a “food,” but it’s a legitimate craving for many pregnant women. If you’re craving ice while you’re pregnant, it could be an indication of anemia, which is most often caused by an iron deficiency. Pregnant women with anemia crave ice because it helps relieve the inflammation of the mouth and tongue (a common symptom of anemia).

Some pregnant women are surprised to find they experience a phenomenon called Pica, which is the desire to eat nonfood substances. In these cases, you may crave things like laundry starch, crayons, or dirt. These cravings may be due to an iron or zinc deficiency and satisfying these cravings may be as simple as loading up on foods rich in these minerals.

Strange food Combinations

Weird food combinations aren’t uncommon for many pregnant women. Some women crave pickles wrapped in cheese, eggplant on pizza, and other strange food combinations they wouldn’t normally eat. As long as the food choices are healthy, go for it! The cravings will only last for a short time.

Beating Pregnancy Cravings

One of the best ways to head off pregnancy cravings is to make sure you have well-balanced meals throughout the day. Eat breakfast, get regular physical activity, and make sure you have a lot of emotional support.

When cravings hit you hard, distract yourself. Go for a walk, play a game, visit a friend. If that’s just not working, you can help satisfy cravings by paying attention to what your body is telling you, and finding an alternative.

If you still find yourself hankering for ice cream, have a little. Moderation is the key to a healthy diet during pregnancy. However, it’s best to consult your healthcare provider if you’re having cravings for things like starch, dirt, or Play-Doh. Having cravings for these non-food items could be a sign of a nutrient deficiency.

Pregnancy is a wonderful experience. Embrace the changes in your appetite, but make sure your cravings don’t compromise your or your baby’s health.

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What are food cravings?

Food cravings are sudden urges to eat a certain type of food or non-food (pica). They are a real experience and affect many females during pregnancy.

Sometimes you might crave common foods such as chocolate cake or apples. Sometimes you might want to eat unusual food combinations or a foods that you normally don’t like.

Common food cravings include ice cream, chocolate, other sweet foods, fish, dairy products, and fruit.

Why do cravings develop?

No one really knows why food cravings develop. However, there is no evidence of a link between cravings and nutrient deficiency.

Many pregnant women also develop a sudden dislike for certain strong-tasting and strong-smelling foods.

Food cravings and sudden food dislikes may have something to with the effects of pregnancy hormones, which can change the way some foods taste and smell.

What to do about food cravings

It is OK to give in to the occasional food craving, as long as you continue to eat a good variety of healthy foods.

If you are craving a lot of unhealthy foods, such as sweets or chocolate, try not to over-indulge. Too much sugar can cause excessive weight gain and dental problems. Also, if you have gestational diabetes, it won’t help you manage your condition.

Your doctor, midwife, dietitian or maternal and child health nurse can provide more information about healthy weight gain during pregnancy. Generally, a healthy weight gain during pregnancy is 5kg to 12kg, depending on your starting weight.

Some tips for managing cravings

The following suggestions will help you to manage your food cravings:

  • eat regular, healthy meals, to help prevent sudden feelings of hunger
  • keep your pantry stocked with healthy snacks
  • don’t do the grocery shopping when you are hungry
  • choose healthy, low glycaemic index (GI) foods that keep you full for longer (such as unsweetened rolled oats (porridge), wholegrain breads, baked beans, and fresh fruit)
  • get plenty of sleep (research has shown that people who are sleep deprived tend to crave junk food more often than healthy foods)
  • remain physically active
  • drink plenty of water
  • clean your teeth regularly

If you would like to learn more about nutritional needs during your pregnancy you can see a dietitian.

What foods should I avoid?

When you are pregnant, there are a few foods that you should avoid.

Things like:

  • raw or unpasteurised dairy products
  • soft cheeses e. g. brie, goats cheese
  • sushi
  • raw eggs
  • pate, meat spreads and smoked seafood
  • ready to eat sliced deli meats
  • undercooked food – especially meat

These can contain harmful bacteria, including salmonella and E. coli. and lead to harmful illnesses such as listeria or toxoplasmosis.

Make sure you prepare and store foods safely.

Read more about the foods to avoid during your pregnancy.

Alcohol

There is no safe level of alcohol that you can drink during your pregnancy. Alcohol can harm your unborn baby.

Whether you are planning a pregnancy, already pregnant or breastfeeding, not drinking is the safest option.

Non-food cravings

Some pregnant women develop a craving to eat substances that are not food, such as chalk, clay, laundry starch or soap. This is a condition called pica.

Pica may indicate a mineral deficiency or severe anaemia. Pica is rare in well-nourished women from developed countries such as Australia.

See your doctor, midwife, or nurse if you develop cravings for non-food items.

Speak to a maternal child health nurse

Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 or video call. Available 7am to midnight (AET), 7 days a week.

Sources:
NSW Health (Common concerns in pregnancy), Australian Government Department of Health (Your Healthy Pregnancy), Dietitians Australia (Pregnancy and breastfeeding), Australian Government Department of Health (Healthy eating during your pregnancy)

Learn more here about the development and quality assurance of healthdirect content.

Last reviewed: June 2022


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Related pages

  • Healthy diet during pregnancy
  • Foods to avoid when pregnant
  • Alcohol and pregnancy
  • Food preparation and safety
  • Guide to food and drink during pregnancy

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Healthy diet during pregnancy

A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you're pregnant or planning a pregnancy.