Pregnancy cravings

Whether it’s spicy food or pickles and ice cream, cravings are a normal part of pregnancy that are often amusing, peculiar, or seemingly insatiable. They can also say something about your nutritional and emotional needs during this time. Here, we explain cravings and encourage a moderate approach focusing on overall health, so you can enjoy a favourite treat and still nourish yourself and your growing baby.

Food and non-food cravings

What are pregnancy cravings?

Cravings are not the same thing as hunger. Pregnancy cravings are intense desires for specific foods or combinations of foods that expectant mothers may experience during pregnancy. These cravings can vary widely from person to person, and may change over the course of pregnancy. Some women may crave salty or savoury foods, while others may have a sweet tooth that intensifies during pregnancy. Not all women experience cravings during pregnancy, so don’t worry if you don’t have cravings.

Why do they happen?

The exact cause of pregnancy cravings is not fully understood, but several factors may contribute to their occurrence:

• Hormonal changes: Fluctuations in hormone levels (particularly oestrogen and progesterone) during pregnancy can influence your sensitivity to taste and smell. This could lead to cravings for certain foods.
  
• Nutritional needs: Cravings may also be the body’s way of signalling specific nutritional needs. For example, a craving for red meat could indicate a need for iron, while a desire for dairy products might signal a need for calcium.
  
• Emotional factors: Pregnancy is a time of heightened emotions, and cravings may sometimes be linked to emotional factors such as stress, anxiety, or even nostalgia for certain foods from childhood.
  
• Cultural influences: Cultural and societal factors can also play a role in shaping pregnancy cravings. Pregnant women may be influenced by cultural traditions, family customs, or even media portrayals of pregnancy cravings.

How do I cope with cravings?

While it’s perfectly normal to experience cravings during pregnancy, it’s essential to approach them with moderation and mindfulness, rather than simply indulging them. Below are some tips for navigating your cravings:

Eat a balanced diet
Aim to maintain a balanced diet that includes a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. While it’s okay to indulge your cravings occasionally, focus on nourishing your body and meeting your nutritional needs overall.

Portion control
If you find yourself craving less nutritious foods such as sweets or salty snacks, try to practise portion control. Enjoying a small serving of your favourite treat can satisfy your craving without overindulging. Pairing your craving with a healthy fat and/or protein helps to satisfy it in a more nutritious way. Here are some examples:

• Eat a handful of nuts or yoghurt alongside a small cupcake.
• Have some salad and avocado with one slice of pizza.
• Drizzle dark chocolate on top of oats with berries and nuts to satisfy a sweet tooth.
• Add some vegetables and yoghurt dip to your crisps craving for a salty, crunchy snack.

Substitutions
Similarly, look for healthier alternatives to satisfy your cravings. For example, if you’re craving something sweet, opt for a piece of fruit or a small serving of yoghurt with peanut butter or cinnamon, instead of reaching for candy or sugary desserts.

Stay hydrated
Sometimes thirst can masquerade as hunger or cravings. Stay hydrated by drinking plenty of water throughout the day. If plain water isn’t appealing, consider adding flavour to your water with fresh fruit or herbs.

Listen to your body
Pay attention to your body’s signals and cravings, but also trust your intuition. If a particular food doesn’t sit well with you or doesn’t feel right during pregnancy, it’s okay to skip it.

What is not okay?

While indulging your cravings in moderation is generally considered safe during pregnancy, there are some areas where you should exercise caution:

• Unsafe foods: Avoid foods that pose a risk of food-borne illness, such as unpasteurized dairy products, undercooked meats, raw fish, and deli meats that haven’t been heated or cooked thoroughly.
  
• Excessive indulgence: Eating too much of an unhealthy food, or indulging in cravings to the exclusion of nutrient-rich options, can lead to imbalances in your diet. These could contribute to weight gain or other health issues.
  
• Unhealthy habits: If your cravings lead to unhealthy habits such as binge eating, emotional eating, or feelings of guilt or shame, it’s essential to seek support from healthcare or mental health professionals.
  
• Craving non-food items: If you crave non-food items such as charcoal, dirt, paper, freezer frost, or clay, this is a condition called Pica. Reach out to your healthcare provider, as this may be caused by a nutrient deficiency that needs to be addressed.

Midwife Iwona’s personal cravings story