A pregnancy craving is a powerful, sudden urge to eat a specific food. Studies show that 50 to 90 percent of pregnant women in the United States report them. The intensity of these cravings can vary, appearing at any time during the pregnancy, and are often one of the earliest signs of pregnancy, driven by hormonal shifts that begin shortly after conception.
Potential Causes of Pregnancy Cravings
The origins of pregnancy cravings are not fully understood, but evidence points toward hormonal fluctuations and the body’s changing needs. During pregnancy, hormones can significantly alter the senses of smell and taste, making certain foods suddenly more appealing. These sensory changes might explain why desires for specific textures or flavors emerge.
Another theory suggests cravings are the body’s way of signaling a need for particular nutrients. A desire for salty foods, like olives or potato chips, could indicate the body’s need to manage its fluid balance through increased sodium intake. A strong urge for red meat may point to a need for more iron and protein to support the nearly 50% increase in blood volume during pregnancy. A craving for dairy products like ice cream or cheese could signal a demand for more calcium.
Common Cravings and Food Aversions
Pregnancy cravings span a wide spectrum of flavors, most commonly falling into sweet, salty, spicy, or sour categories. Popular examples include:
- Sweets like chocolate and ice cream
- Salty snacks such as potato chips
- Sour foods like pickles
- Fruit, pizza, and various forms of protein like steak or chicken
The opposite phenomenon, food aversion, is also a frequent occurrence during pregnancy. This involves a strong dislike for certain foods, often ones that were previously enjoyed. It is common to experience both cravings for new foods and aversions to old favorites simultaneously, and both reactions are a normal part of pregnancy.
Navigating Cravings Healthily
Managing pregnancy cravings involves finding a balance between satisfying the urge and maintaining a nutritious diet. When a craving for something sweet strikes, a fruit smoothie or a piece of dark chocolate can be a healthier alternative to a milkshake or candy. For salty cravings, baked sweet potato fries or whole-grain crackers with a savory topping can be satisfying substitutes for regular fries or chips.
Eating regular, balanced meals throughout the day is a useful strategy for preventing the intense hunger that can trigger powerful cravings. Including a mix of protein, fiber, and healthy fats in each meal helps maintain stable blood sugar levels and promotes a feeling of fullness. When indulging in a less nutritious craving, practicing portion control is a good approach. A small amount of the craved food can prevent feelings of deprivation without disrupting healthy eating habits.
Pica and When to Contact a Doctor
A distinct and serious type of craving that can occur during pregnancy is pica, which is the desire to eat non-food substances. These urges are different from typical food cravings and should not be ignored. Common pica cravings include:
- Ice
- Dirt or clay
- Laundry starch
- Soap or paint chips
Pica can be a sign of a significant nutritional deficiency, most often iron-deficiency anemia. Consuming non-food items can be harmful to both the mother and the developing baby. If you experience any urge to eat items that are not food, contact a healthcare provider immediately. A doctor can test for underlying deficiencies and provide a safe treatment plan.