Pregnancy cravings are a common experience for many women, often characterized by an intense desire for specific foods. These cravings can range from sweet and salty to unusual combinations like pickles and peanut butter.Β
If you are pregnant or planning to get pregnant, understanding the reason for these cravings can help you determine if indulging your craving is best for you and your baby.Β
What AreΒ Pregnancy Cravings?
Pregnancy cravings refer to the strong urges to eat specific foods during pregnancy. [1] Β These cravings are believed to be influenced by hormonal changes, nutritional needs, and psychological factors.Β
Hormonal fluctuations can enhance the senses of taste and smell, making certain foods more appealing. Additionally, sometimes the cravings are based on a need for certain nutrients. The body may crave specific nutrients that are in higher demand during pregnancy.Β
Psychological factors, such as cultural influences and emotional states, can also play a role in the types of foods craved. For example, hormone fluctuations may lead to emotional fluctuations or increased stress and anxiety. So, a craving for sweets might be linked to a desire for comfort or self-soothing.
While pregnancy cravings are normal, maintaining a balanced diet is also vital for your health and your baby. A healthy diet helps support brain development, growth, and gives you the strength you need for a good delivery. The key is to balance those cravings with other nutritious choices.
When Do Pregnancy Cravings Start and End?
Pregnancy cravings typically begin in the first trimester, around the 8th week, likely due to hormonal changes.[2]Β They often peak during the second trimester.Β
While some women may experience common pregnancy cravings throughout their 9 months, others may find that they experience fewer cravings as they approach the third trimester. The timing of the pregnancy cravings and how long they last can vary based on the individual.Β
Common Pregnancy Cravings
Pregnant women often report cravings for a variety of foods; some are pretty common cravings, like ice cream, while others can be a bit more unique. Here is a common pregnancy cravings list:
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Sweets: Chocolate, candies, and ice cream are common pregnancy cravings, possibly due to hormonal influences on blood sugar levels.
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Salty foods: Items like chips and pickles are common pregnancy cravings, potentially indicating a need for sodium or changes in taste perception.
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Spicy foods: Some women crave spicy dishes, which might be linked to changes in metabolism or a desire for strong flavors. (Check out our Habanero Beef Chomps for a spicy kick)
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Dairy products: Cravings for milk, cheese, and yogurt could reflect the body's increased need for calcium during pregnancy, or cultural preferences.
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Unique combinations: During pregnancy, some women crave unique food combinations, like pickles dipped in ice cream or peanut butter paired with cheese. These are typically just a reflection of the complex changes happening in the body.
It's important to note that pregnancy food cravings can vary widely, and some women may even crave non-food items, a condition known as pica, which can be a sign of nutrient deficiency and requires medical attention. [3]Β
Why DoΒ Pregnancy Cravings Happen?
Pregnancy cravings are a mix of biology, emotion, and culture. While hormonal changes and nutritional needs are well-known contributors, psychological factors, particularly emotional states and cultural influences, also play a significant role.
Pregnancy can be an emotional rollercoaster. Hormonal fluctuations can amplify feelings, leading many pregnant mothers to seek comfort in food. Craving sweets during pregnancy, for instance, might be the body's way of getting a quick mood boost during stressful times. This form of emotional eating is common and often tied to the desire for familiar, comforting foods.
Culture significantly shapes our food preferences, and this extends into pregnancy. In the Philippines, for example, the concept of paglilihi suggests that a pregnant woman's cravings and aversions can influence her child's traits. [4] These cultural narratives not only influence the types of foods craved but also the importance of fulfilling these cravings.
Understanding the emotional and cultural contexts of pregnancy cravings can help pregnant women navigate their desires more mindfully. Recognizing that these cravings are influenced by more than just hormonal shifts and biology allows for a more informed approach to managing them.
ManagingΒ Pregnancy Cravings
Managing pregnancy cravings is a delicate balance between indulging occasional desires and maintaining a nutritious diet for both mother and baby. While it's natural to experience cravings, it's essential not to give in to every craving; instead, approach them mindfully while keeping nutrient needs in mind.
It's perfectly normal to give in to pregnancy cravings occasionally, but moderation is key. Overindulging in high-calorie or low-nutrient foods can lead to excessive weight gain and other health issues. Instead, enjoy small portions of the treats you crave and balance them with nutritious foods.Β
Finding nutritious substitutes for common cravings can also help maintain a balanced diet. If you're craving salt during pregnancy, try snacking on air-popped popcorn or your favorite Chomps meat sticks (which are safe for most pregnancies).Β
For sweet cravings, fresh fruits like berries or a smoothie made with Greek yogurt can offer natural sugars along with nutrients you and your baby need. Looking for tasty alternatives that provide a dose of nutrition can help you find the right balance between a healthy diet and pregnancy cravings.
Eating balanced meals at regular intervals helps stabilize blood sugar levels, reducing the likelihood of sudden cravings. A balanced meal includes lean proteins, whole grains, fruits, vegetables, and healthy fats. This ensures you are eating a wide range of nutrients essential for both you and your baby.
Planning meals and snacks ahead of time can also prevent impulsive eating. Preparing healthy snacks in advance, such as veggie sticks, cheese cubes, or Chomps meat sticks, ensures you have nutritious options readily available. This proactive approach minimizes the likelihood of reaching for less healthy alternatives when cravings strike.
Sometimes, what feels like a craving is a sign of dehydration. Drinking enough water throughout the day is important for a healthy pregnancy, as it supports increased blood volume, amniotic fluid levels, and nutrient transport to the baby. [5] Aim for at least 8-12 cups of water daily, and consider carrying a water bottle to remind yourself to drink regularly.
Additionally, incorporating physical activity into your daily routine can help manage cravings by stabilizing mood and blood sugar levels. Even gentle exercises like walking or prenatal yoga can significantly impact your overall sense of well-being, reducing the intensity of cravings.
If you experience cravings for non-food items, such as dirt or ice, it's important to consult your healthcare provider. These cravings, known as pica, may be a sign of nutritional deficiencies like iron or zinc deficiency. Addressing these issues promptly is important for your health and the baby's well-being.
Remember, while cravings are a common aspect of pregnancy, approaching them in a balanced way is key to maintaining a healthy diet and supporting your baby's development.
What Happens If You Ignore Pregnancy Cravings?
Ignoring pregnancy cravings is generally not harmful, especially if the cravings are for unhealthy foods. However, persistent, uncontrollable cravings might indicate nutritional deficiencies that need to be addressed.Β
For example, craving ice could signal iron deficiency anemia. It's important to pay attention to your body's signals and consult with a healthcare provider if you have concerns about your diet or nutritional intake during pregnancy.
The Bottom Line
Cravings are a common and natural part of the pregnancy experience, due to hormonal shifts, blood sugar changes, and more. While indulging in cravings occasionally is perfectly normal, maintaining a balanced and nutritious diet is important for the health of both the mother and the developing baby. Understanding the underlying causes of cravings and finding healthier alternatives can help you have a successful pregnancy.
If you are looking for a healthy snack with high-quality protein during pregnancy, check out our Line of Chomps meat sticks. We have a variety of flavors to satisfy any craving.Β
Resources:
[1] Blau, Lauren E et al. βWomen'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.β Journal of the Academy of Nutrition and Dietetics vol. 120,5 (2020): 815-824. doi:10.1016/j.jand.2019.09.020 View Resource
[2] Weigel, M. Margaret, et al. βFood Aversions and Cravings during Early Pregnancy: Association with Nausea and Vomiting.β Ecology of Food and Nutrition, vol. 50, no. 3, 3 May 2011, pp. 197β214. View Resource
[3] Miao, Diana, et al. βA Meta-Analysis of Pica and Micronutrient Status.β American Journal of Human Biology, vol. 27, no. 1, 26 Aug. 2014, pp. 84β93. View Resource
[4] Dizon, Gerald. βThe Truth about βPaglilihiββan Expert Explains.β Philstar.com, 17 Dec. 2018. View Resource
[5] βHow Much Water Should I Drink during Pregnancy?β Www.acog.org, Oct. 2020. View Resource
