Every woman’s pregnancy journey is unique, but some experiences are more common than others. It’s estimated that food aversions affect 60% of pregnant women, while up to 90% experience food cravings, especially during the first and second trimesters.
Many people wonder:
-
Why do these changes happen?
-
What are the most common aversions and cravings?
-
What strategies can help alleviate them?
Let’s explore these questions through the lens of clinical experience and the latest research.
Understanding food aversions during pregnancy
While most people are familiar with food cravings, food aversions are less intuitive. They’re often mistaken for poor appetite, but the two are distinct.
Food aversions involve a strong, often immediate repulsion to specific foods, smells, or even thoughts of a food. Unlike general appetite loss, which may stem from nausea or fatigue, aversions tend to be targeted and sudden.
RELATED: Can you drink electrolytes while pregnant?
Common pregnancy food aversions
Based on clinical observations and patient reports, the most frequently avoided foods include:
-
Meat
-
Eggs
-
Dairy products
-
Spicy foods
-
Coffee and tea
-
Strong-smelling foods (e.g., fish, vinegar, fermented foods)
Why do food aversions happen?
Although the exact mechanisms are still being studied, several contributing factors have emerged:
-
Hormonal changes, especially spikes in hCG (human chorionic gonadotropin), are closely tied to nausea and food aversions.
-
Enhanced sense of smell, a well-documented effect of pregnancy hormones, may amplify taste and lead to stronger aversions.
-
Psychological and cultural influences also play a role, particularly in how individuals interpret bodily signals.
In practice, I often see aversions ease after the first trimester as hormone levels stabilize.
Why pregnancy triggers food cravings
Cravings are perhaps one of the most iconic symptoms of pregnancy. While the phrase “pickles and ice cream” may sound like a cliché, it’s rooted in real, widespread experiences.
What causes food cravings?
Contrary to popular belief, not all cravings are tied to nutrient deficiencies. Research points to a combination of biological, psychological, and cultural factors:
-
Sodium and iodine needs increase during pregnancy, which may explain cravings for salty or mineral-rich foods (e.g., pickles, chips, seafood, dairy).
-
Cultural conditioning plays a significant role. Studies show that Japanese women crave rice more often than sweets, whereas American women tend to desire high-fat or high-sugar items.
-
Emotional and psychological factors influence cravings, especially when foods are labeled as "off-limits" in pregnancy diets.
In my clinical experience, cravings often become more intense when clients are overly restrictive with their diet. Giving yourself permission to enjoy small portions can help prevent overdoing a particular food.
Most common pregnancy cravings
Here are some top contenders among pregnant women in the U.S.:
-
Pickles
-
Ice cream
-
Chocolate
-
Eggs
-
Potato chips
-
Red meat
-
Fruit juice
Interestingly, some foods appear on both the aversion and craving lists, further underscoring how individualized pregnancy symptoms are.
RELATED: A healthy diet is not enough for fertility & pregnancy
The importance of protein during pregnancy
Emerging research continues to highlight protein as one of the most critical nutrients in pregnancy. Protein supports:
-
Fetal growth and development (especially brain and muscle tissue)
-
Placental function
-
Maternal blood volume expansion
-
Blood sugar stability, which may reduce the intensity of cravings and nausea
A literature review suggests that pregnant women may benefit from 1.2–1.5 g of protein per kilogram of body weight per day, especially in the second and third trimesters. That’s higher than the long-standing RDA of 0.8 g/kg, reflecting the increased demands of pregnancy.
But what if nausea makes protein hard to tolerate?
This is where strategy matters. Many women develop aversions to meat, eggs, or fish—the very foods richest in protein. Here are some ways to still meet your needs:
-
Smoothies with protein powder: A high-quality, third-party-tested protein powder (whey isolate, collagen, or plant-based blends like pea/rice) can provide 20–30g protein in a form that’s easier to tolerate when solid foods feel overwhelming.
-
Dairy or fortified alternatives: If tolerated, Greek yogurt, cottage cheese, or soy-free fortified plant yogurts can boost intake.
-
Neutral protein sources: Lentils, chickpeas, tofu (if soy is tolerated), or even white beans can be mixed into soups or purees for a gentler option.
-
Collagen peptides: While not a complete protein, collagen can add a boost in smoothies, oatmeal, or tea and may support joint and skin health.
-
Cold preparations: Chilled smoothies, protein puddings, or overnight oats are often more palatable than hot or strongly flavored dishes.
The key is consistency—small, frequent doses of protein spread throughout the day may be easier than aiming for large servings at once.
How to cope with food aversions and cravings
Understanding that food cravings and aversions are temporary and normal is the first step toward managing them.
When to talk to your provider
If you’re craving non-food items like soil, clay, paper, or ice, you may be experiencing pica, a condition associated with deficiencies in iron, zinc, or other nutrients. Pica warrants further evaluation and lab testing, so be sure to mention it to your provider.
In functional medicine, I always consider iron and zinc levels when someone reports strong non-food cravings.
Coping strategies for food aversions
-
Go cold (literally): Cold foods like smoothies, yogurt, or chilled soups are less aromatic and often more tolerable.
-
Try swaps: If you can’t stand meat, try protein-rich plant-based alternatives like legumes, nuts, and seeds, or eggs if tolerated.
-
Avoid triggers: Don’t hesitate to remove triggering foods from your home or ask family members to prepare them out of sight.
-
Listen to your body: It’s okay to avoid certain foods temporarily. Focus on nutrient-dense options that do feel safe and appealing.
Coping strategies for food cravings
-
Use mindfulness: Pause and reflect before giving in to a craving. Are you truly hungry or seeking comfort or distraction?
-
Practice moderation: Allow small portions of craved foods to satisfy your desire without guilt. For example, a piece of dark chocolate can be both enjoyable and beneficial due to its magnesium content.
-
Support blood sugar stability: Prioritize protein, healthy fats, and fiber-rich carbs at meals to avoid energy dips that can trigger cravings.
-
Address the root: If certain cravings persist intensely, it may be worth testing for nutrient deficiencies, especially magnesium, B vitamins, or iron.
I often recommend including a high-quality prenatal with adequate minerals and B vitamins to buffer against both cravings and aversions.
RELATED: What to know about omega 3 and pregnancy
A note from WeNatal on coping with food cravings and aversions
At WeNatal, we understand how challenging it can be to nourish your body during pregnancy, especially when faced with intense cravings or aversions. The good news is that you don’t have to be perfect. A balanced approach that includes nutrient-dense whole foods, mindful indulgences, and targeted prenatal supplements can provide a strong foundation.
Supporting your body with the right nutrient blend, including iodine, magnesium, iron, zinc, and B-complex vitamins, may help ease cravings, and adequate protein, may reduce the intensity of aversions, and fill in the nutritional gaps when food choices become limited.
And for those struggling most with nausea or food aversions, know that we’re listening closely. We’re exploring new ways to make nourishment gentler, more accessible, and more supportive—because you deserve solutions that meet you where you are.
Above all, give yourself grace. Food cravings and aversions are normal, temporary, and manageable with the right tools and support.
RELATED: Building nutrient reserves before pregnancy—Why it's important
References
Bayley TM, Dye L, Jones S, DeBono M, Hill AJ. Food cravings and aversions during pregnancy: relationships with nausea and vomiting. Appetite. 2002;38(1):45-51. doi:10.1006/appe.2002.0470
Blau LE, Lipsky LM, Dempster KW, et al. Women's Experience and Understanding of Food Cravings in Pregnancy: A Qualitative Study in Women Receiving Prenatal Care at the University of North Carolina-Chapel Hill. J Acad Nutr Diet. 2020;120(5):815-824. doi:10.1016/j.jand.2019.09.020
Bouga M, Lean MEJ, Combet E. Iodine and Pregnancy-A Qualitative Study Focusing on Dietary Guidance and Information. Nutrients. 2018;10(4):408. Published 2018 Mar 26. doi:10.3390/nu10040408
Bustos M, Venkataramanan R, Caritis S. Nausea and vomiting of pregnancy - What's new?. Auton Neurosci. 2017;202:62-72. doi:10.1016/j.autneu.2016.05.002
Cameron EL. Pregnancy and olfaction: a review. Front Psychol. 2014;5:67. Published 2014 Feb 6. doi:10.3389/fpsyg.2014.00067
Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016;7(4):839S-44S. Published 2016 Jul 15. doi:10.3945/an.115.011817
Fikrie A. Food aversion during pregnancy and its association with nutritional status of pregnant women in Boricha Woreda, Sidama Regional State, Southern Ethiopia, 2019. A community based mixed crossectional study design. Reprod Health. 2021;18(1):208. Published 2021 Oct 18. doi:10.1186/s12978-021-01258-w
Holtzman J. Rice, beer, and salad: Varying constructions of "craving" in Japan. Appetite. 2019;142:104344. doi:10.1016/j.appet.2019.104344
Orloff NC, Hormes JM. Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research. Front Psychol. 2014;5:1076. Published 2014 Sep 23. doi:10.3389/fpsyg.2014.01076
