Pickles and peanut butter? Spicy chips? Popcorn at 8 a.m.? If you’re pregnant and you find yourself reaching for foods you never used to like, or wanting more of certain snacks, you’re not alone.
Cravings are a common part of pregnancy and they can be surprising, strong and sometimes even strange.
Here’s why pregnancy cravings may happen, what they could mean and how you can manage them in a healthy way.
What are pregnancy cravings?
“Pregnancy cravings are overwhelming urges to consume a certain substance,” said Rebecca Rivera, a certified nurse midwife with Banner – University Medicine. Common pregnancy cravings include sweet, salty, spicy or sour foods and you could have unusual food cravings. You could crave things you’ve always liked or suddenly want foods you weren’t a fan of before you were pregnant.
Cravings usually start in the first trimester, peak in the second and fade by the third. But not everyone has cravings and that’s normal too.
Why do pregnancy cravings happen?
“We do not know exactly why cravings happen,” Rivera said. “We do know that pregnancy hormones play a role in them. As your body changes in pregnancy to support your baby, hormone levels like estrogen and progesterone rise. These hormones can affect your sense of taste and smell, which may explain why some foods suddenly seem either irresistible or unappealing.”
Your body also needs more calories and nutrients during pregnancy. Cravings might be one way your brain signals that your body is looking for something it needs, even if the food you’re craving doesn’t actually have that nutrient.
“Cravings may also be a way to protect your body from another harmful substance or chemical,” Rivera said.
Do cravings mean your body needs something?
It’s easy to assume a craving means you need that food, but science hasn’t confirmed a direct link for most cravings. “There are common myths that cravings are about what the baby does or does not like, or that if you crave certain foods there is an increased risk of certain pregnancy complications, but they are not proven,” Rivera said.
It’s possible that some cravings are linked with nutritional deficiencies. Cravings for red meat might suggest your body needs more iron. Craving dairy could be related to calcium. But not all cravings are linked to nutritional deficiencies. Some are linked to emotions or senses.
What if you have cravings that aren’t food-related?
“Pica in pregnancy is a craving of non-nutritional substances such as dirt, clay, ice or harmful chemicals like laundry detergent. These types of cravings may be a sign of a medical issue, such as iron-deficiency anemia,” Rivera said.
If you’re craving non-food items, bring it up with your health care provider right away. They can run tests and help keep both you and your baby safe. “These cravings are not uncommon and there are ways providers can help,” Rivera said. “Talk to someone if you have these cravings, even if you’re not eating these things.”
How can you manage pregnancy cravings in a healthy way?
“If what you’re craving is not harmful to you or your baby, like pickles and peanut butter, no treatment is needed as long as you eat it in moderation,” Rivera said.
If you’re often craving sugary, salty or fried foods, here are some ways to keep things on track:
- Try healthier swaps: Craving chips? Try crunchy veggies with hummus. Want something sweet? Try frozen fruit or yogurt.
- Eat regular meals and snacks: Skipping meals can make cravings stronger.
- Stay hydrated: Thirst can sometimes feel like hunger or a craving.
- Plan ahead: Keep healthy pregnancy snacks and meals on hand so you’re not reaching for less nutritious choices out of convenience.
When should you talk to your provider about cravings?
Most pregnancy cravings are harmless. But it’s a good idea to reach out to your provider if:
- You’re craving non-food items like dirt, ice or clay
- You can’t control how much of a certain food you eat
- You have strong aversions or can’t eat enough nutritious food
- You’re worried your cravings may be affecting your or your baby’s health
Your provider can help you figure out what’s going on and offer support that meets your needs. They may recommend:
- Options to replace your cravings, like a different food, gum or a distraction like exercise
- Screening for iron-deficiency anemia if you’re experiencing pica
- Therapy or peer support groups
Support for a healthy pregnancy at Banner Health
At Banner Health, we’re here for pregnancy nutrition support, prenatal care and help with every step of your pregnancy. Our team of OB/GYNs, midwives and nutrition experts can help you manage your cravings, maintain a balanced diet and feel your best. Reach out to connect with Banner Health pregnancy care.
