The smell of fish, the texture of leafy greens, and all the chewing that meat requires are probably things you didn’t even give a second thought to before pregnancy. But now that you’ve got a bun in your oven, they’re just a few of the many potentially offensive food features that can bug you during your first trimester (and second trimester… and possibly even third trimester).
The food aversions experienced by each pregnant woman will vary, but rest assured that many a beautiful baby has been raised by a parent who survived non-stop nausea by living on white bread and salt.
However, crackers are not an ideal pregnancy diet for anyone. So we asked three dietitians for their best advice on managing the most common food cravings in pregnancy while feeling confident they’re getting the nutrients they need to grow a healthy bundle. The best part: It just takes a little creativity.
What causes food aversions in pregnancy?
Among pregnancy symptoms such as morning sickness, vomiting, food cravings, sensitivity to strong smells and food aversions, it is clear that there is a significant connection between pregnancy and food. In fact, a study was found that about 80% of women experience nausea during pregnancy and about 54% experience some food aversion.
But while the science of pregnancy leaves many questions unanswered, the cause of food aversion doesn’t seem to be one of them. It’s safe to assume that your fresh take on food has something to do with it flood of hormonal changes your body is manipulating (especially in the first trimester with those rapidly rising hCG levels).
Another reason you may find yourself suddenly repelled by certain foods you loved before pregnancy is basic intuition. Dietitian based in California Sonya Angelone, MS, RDN, CLT, a spokesperson for the Academy of Nutrition and Dietetics, says your aversion to pregnancy foods may also be your body’s way of keeping you safe. “Food aversion may be nature’s way of avoiding potential toxins or chemicals,” he says.
There is no limit to the foods that may not appeal to every pregnant person, but among them The most common Abstinences for pregnancy foods include fish, meat and eggs. See what our expert nutritionists and dietitians have to say about these specific foods, the nutrients they provide, and possible ways to work around your aversions to maintain a healthy diet.
Common offender: Fish (and other seafood)
Fish offers extremely important essential fatty acids (such as DHA) that are critical for brain development, as well as protein, zinc and iodine, but the strong smell, taste and texture are often too much for pregnant women.
If your heightened sense of smell makes you run to the bathroom when cooking fish, try grilling it with fragrant herbs and spices. Less fishy, low-mercury options include tilapia, catfish, and canned light tuna.
You can also consider this your excuse to skip the homemade dinner rush—to save your nose from the lingering smell—and eat out. “I recommend ordering these foods from restaurants rather than cooking at home,” says Angelone. If you decide to dine in the comfort of your own home, “choosing very fresh seafood is important,” he notes, adding that doing so will help minimize the smell.
If you vow not to fish for the duration of your pregnancy, Rebecca Scritchfield, RDNcertified health and fitness expert and author of Courtesy of body, suggests swapping nachos for beans and cheese as a protein and zinc substitute, and eating cranberries (dried and sauce) with iodine. For omega-3 fatty acids, look into ground flaxseeds and walnuts.
Usual Offender: Meat
Does the texture of meat alienate you? If so, changing your cooking method could help, says Angelone. You can do better with meat that is roasted or grilled, possibly even cooked until tender in a slow cooker.
If the aroma is off-putting, try passing the tongs to someone else and putting your feet up while the meat is cooking. Incorporating meat into mixed dishes, such as potpies or stir-fries, can also help round out the flavor and texture, says Scritchfield, who recommends adding extra layers of flavor in the form of ginger-soy or barbecue sauce.
Whether you cut back or cut it out completely, nutrients from meat that are important to you and your baby that you’ll want to get from other sources include protein, zinc, iron, B vitamins and magnesium.
For protein, you have many options. Ashvini Mashru, MA, RD, LDN, a certified personal trainer and wellness coach based in Malvern, Pennsylvania, recommends beans or soy products (especially tofu or edamame). Quinoa is also rich in protein. Another option is to research a high-quality protein powder that can be added to smoothies, which your stomach will hardly notice (but be sure to check the safety with your OB-GYN before incorporating them into your diet).
Another substitution Scritchfield suggests is to swap your red meat or turkey patties for bean or lentil patties. They usually have more fiber than meat, as well as protein, iron, zinc and magnesium. Likewise, a great vegetarian chili would also do your body good.
Common offenders: Eggs, milk and yogurt
The calcium, protein and riboflavin found in eggs and dairy products such as milk and yoghurt are essential for baby’s development – but it’s no surprise if your body boycotts them. Fortunately, these foods can be eaten in a variety of forms, Angelone says.
For example, eggs, which also contain invaluable choline, can be boiled or made into egg salad and eaten cold. They can also be scrambled or served in a frittata. With a little trial and error, you can discover if one format is more palatable than others.
As for dairy, you may find that kefir, a fermented drink, gives you less of a gag reflex problem. “Low-sugar yogurt varieties are often better tolerated because too much sweetness can be a problem for some,” says Angelone.
To trick your body into putting down its defenses, try making a fruit-based smoothie with yogurt and milk. “Add seeds and greens for more calcium and choline,” suggests Scritchfield.
If milk is a constant problem, skip it altogether, advises Mashru—and rely on cheese and yogurt options instead. These are more harmless for women with an aversion to milk. If you end up going dairy-free, “substitute calcium-fortified juices, soy, sesame, broccoli and cooked dried beans,” suggests Mashru, “to give you a healthy calcium boost.”
Food aversions during pregnancy are anything but fun, and even the most imaginative solutions may not be enough to quell your aversion to certain foods. If this is the case, talk to your doctor about your situation so you can come up with a plan together. And don’t worry, this isn’t permanent. Once the baby arrives, chances are you’ll be able to enjoy your favorite meals once again and resume your normal balanced diet.
