We all love to joke about pregnancy cravings – who hasn’t heard the one about eating coal or toothpaste – but actually, especially in early pregnancy, many mums-to-be start to get almost uncontrollable cravings to eat certain things (not always food) at all times of the day and night!
What Causes Pregnancy Cravings?
Hormones of course! Pregnancy hormones can increase your sense of taste and smell, which can lead to cravings – but watch out, because these hormones can suddenly introduce food aversions too! A decrease in your dopamine levels can also play a part in sudden new pregnancy cravings, - this happens as your body searches out foods that increase dopamine. Many fruits and vegetables, dairy and poultry increase dopamine – but so do some of these less day-to-day foods: almonds, chocolate, green tea, lima beans, oatmeal, sesame and pumpkin seeds, turmeric, and wheat germ. Do you recognise any of them as new pregnancy cravings?
Changes in hormones can also trigger morning sickness – you can find out more about this in our blog.
When Do Pregnancy Cravings Start?
There isn’t one rule for all, but generally pregnancy cravings start to kick in during the first trimester of pregnancy. This is when your body starts experiencing lots of hormonal changes. However you will probably find that these cravings usually get stronger as your pregnancy progresses into the second trimester, and then ease off and often disappear as you move into the third trimester. Of course, some women won’t experience any cravings during pregnancy at all.
Should You Worry About Your Cravings?
Pregnancy cravings are rarely something to worry about – unless, of course, you start craving things that aren’t food, like coal or washing up liquid. But if you feel as though they are stopping you from eating a healthy balanced diet, then talk to your midwife or doctor. And of course, for those unusual, unhealthy cravings, seek medical advice too!
It’s very common to go off certain foods and drinks during pregnancy. Many pregnant women find they have an aversion to alcohol and caffeine for instance, but since this is often your body’s way of stopping you consuming things that aren’t good for you when you’re pregnant, this can only be a good thing!
What are common pregnancy cravings and remedies to help manage them?
The list of pregnancy cravings is endless, but here are some of the more common cravings to look out for and ideas on how to manage them effectively:
Sweet Foods:
- Cravings: Many pregnant people crave sweets like chocolate, ice cream, milkshakes, cakes and sweets.
- Remedies: Opt for healthier sweet options like fruit or yogurt with a drizzle of honey. Balancing sweets with protein-rich snacks can also help manage sugar cravings.
Salty Snacks:
- Cravings: Chips, pretzels, and other salty snacks are often on the list.
- Remedies: Choose lower-sodium options and try incorporating nuts or seeds for a crunchy, satisfying snack. Drinking plenty of water can also help with salt cravings.
Fruits:
- Cravings: Citrus fruits, berries, and melons can be particularly appealing.
- Remedies: Enjoy these fruits as a fresh snack or in smoothies. If you’re craving fruits that aren’t in season, try frozen varieties.
Pickles:
- Cravings: The tangy, salty flavour of pickles is a frequent craving.
- Remedies: If you’re craving pickles, try to choose those with less sodium or make your own at home with less salt. Additionally, a cucumber or other crunchy vegetable might satisfy the craving.
Ice:
- Cravings: Some people develop a strong desire to chew ice, which could be a sign of anemia. Other cold foods such as ice-cream and slushies fit into this category too.
- Remedies:To tackle anemia try to eat dark-green leafy vegetables like watercress and curly kale, also cereals and bread with extra iron in them (fortified), meat, dried fruits and pulses
- Cravings:Some people crave diary products, like cheese, yogurt, and milk and this can be an indicator for a calcium deficiency
- Remedies: If you’re craving diary try eating calcium rich, non-diary foods such as endamame, sunflower seeds, white beans. And look to replace cow’s milk and cheese products with soy or oat alternatives.
- Cravings:Foods like bread, pasta, and potatoes often become particularly desirable as your body looks for more energy sources.
- Remedies:These energy sources are important for you as you try to feed your growing baby, but everything should be eaten in moderation. Too many carbs can affect your glucose level and lead to gestational diabetes so try to eat carbs in moderation and intersperse with pulses and rice.
- Cravings: Pregnant women often feel drawn to spices (including rare spices such as saffron and star anise) and unusually flavourful dishes
- Remedies: Try incorporating these spices into your cooking in moderate amounts. Ensure you’re not overusing spices that could cause digestive issues or interact with any medications.
- Cravings Sometimes pregnant women crave specific types of meat, like steak or chicken. Protein is essential for the development of your baby but as with many cravings, meat needs to be eaten in moderation.
- Remedies:Eat meat in moderation and always make sure it is handled and cooked properly as some meats can harbour parasites and bacterian that can cause food poisoning and be dangerous for your baby.
- Cravings: Pizza, chips, pretzels, cereal, cheese, sour cream, steak, chicken
- Remedies: Many of these savoury foods can be loaded with extra calories so try to limit yourself to one treat a day. Gaining too much weight can put an extra strain on your body and heart that is busy pumping blood to your baby.
What are the less Common Pregnancy Cravings and Remedies:
No two pregnancies are the same and you may find yourself craving some very odd items that have you completely flummoxed. Remember cravings are often our body’s way of telling us we’re missing nutrients so don’t ignore them. Here are just a few you may experience yourself:
Non-Food Items (Pica)
- Cravings: Chalk, dirt, laundry starch.
- Remedies: Craving non-food items, known as pica, can sometimes indicate a deficiency in minerals like iron or zinc. It's important to speak with a healthcare provider if you experience this, as they can check for deficiencies and provide appropriate supplements or dietary adjustments.
- Cravings: Sushi, steak tartare.
- Remedies: Raw meats carry risks of foodborne illnesses. If you're craving these, try cooked alternatives that still satisfy the craving for rich, savory flavors. For instance, well-cooked meats or plant-based substitutes can be good options.
- Cravings: Lemons, vinegar, tamarind.
- Remedies: If acidic foods are causing discomfort, such as heartburn, try balancing them with less acidic options like whole grains or lean proteins. Also, drinking plenty of water can help dilute stomach acid.
- Cravings: Ice cream with hot sauce, pickles, or bacon.
- Remedies: If you’re craving unusual combinations, try to balance the indulgence with healthier choices. For example, if you crave ice cream with salty elements, you might make a smoothie with frozen yogurt and a sprinkle of nuts for a similar flavor profile without as much added sugar or sodium.
- Cravings: Charcoal, ash from a fire.
- Remedies: These cravings may indicate a need for certain minerals or could be linked to pica. Avoid consuming these non-food items and consult your healthcare provider to explore possible nutritional deficiencies or underlying issues.
- Cravings: Raw cookie dough, homemade mayonnaise.
- Remedies: To avoid the risk of salmonella, opt for pasteurized egg products or recipes that use cooked eggs. You can also satisfy the craving with baked goods or dishes where the eggs are thoroughly cooked.
- Cravings: Excessive coffee or energy drinks.
- Remedies: While moderate caffeine is generally safe during pregnancy, excessive intake can be problematic. Try switching to decaf coffee, herbal teas, or caffeine-free beverages to manage cravings.
General Strategies for Unusual Cravings:
- Seek Professional Guidance: For unusual cravings, especially those involving non-food items, consulting with a healthcare provider is crucial.
- Focus on Nutritional Needs: Sometimes unusual cravings can signal deficiencies or imbalances in your diet. A balanced diet rich in essential nutrients can help manage these cravings.
- Healthy Substitutes: Finding healthier versions or substitutes can help satisfy cravings without compromising your health.
If you have concerns about your cravings or if they lead to discomfort or health issues, it's important to discuss them with your healthcare provider to ensure both you and your baby remain healthy and well-nourished.
