How to Deal with Food Aversions During Pregnancy

Pregnancy comes with a wave of changes both physical, emotional and yes, even changes related to food. One of the more unique but common pregnancy experiences is food aversion. All of a sudden, a food you used to love may even turn your stomach. 

The smell of certain foods can even become overwhelming! This is overall normal, but it is important to manage it in a way that can allow you to ensure you’re both getting enough nutrition for you and for your baby.

In this blog, let’s look at  some reasons for food aversions, how long they last and what you can do practically to work around them without overlooking your health.

What Causes Food Aversions in Pregnancy?

Food aversions are thought to be caused by hormonal changes, in particular the rise in human chorionic gonadotropin (hCG) and estrogen that occurs during the first trimester of pregnancy. These hormones can affect your taste and smell perception, also making you more sensitive to odors and textures.

Some researchers believe food aversions may act as an evolutionary safeguard to avoid potentially dangerous substances very early in pregnancy. If you find you have an aversion to strong meats or spicy foods, for example, it may be a protective mechanism of sorts  but it is not the same for everyone.

Common Food Aversions

Each pregnancy is different, but some of the more typical food aversions are:

• Meat, especially red meat
• Eggs
• Onions and garlic
• Spicy or fried foods
• Milk and dairy
• Strong-smelling vegetables like broccoli or cabbage

Interestingly, you might also develop aversions to foods you used to enjoy, even healthy ones. That could make meal planning a little complicated.

How to Cope with Food Aversions Without Losing Nutrition

Food aversions do not mean giving up on nutrition, but rather, finding alternatives and reframing how and when you eat.

1. Eat Small Meals More Frequently

If meals feel too big, overwhelming or nauseating, it might be better moving to smaller meals every 2-3 hours. This can help with digestion and also help maintain your energy levels during the day.

2. Identify Triggers and Avoid Them

After thinking about nutrition, observe patterns. Is it sight, smell or textures that are off-putting? For example, if it is the idea of cooking meat, try having it cold in sandwiches or salads. Is it a smell that bothers you? Then eat in ventilated areas or have someone else cook the food. 

3. Swap, Don’t Skip

If you are avoiding meat? You can find protein often in lentils, beans, paneer, tofu and nuts. If you are averse to vegetables and feeling nauseous, try smoothies or soups because the flavors are less aggressive, but the nutrients still exist.

4. Cold Foods Might Be Easier

Many women find cold or room temperature foods less offensive. Consider trying frozen fruit, yogurt, smoothies, or cold sandwiches and wraps. These are often tolerated better than hot, pungent meals. 

5. Stay Hydrated

Even if you are struggling to eat, keep sipping water, coconut water, or fruit- infused drinks throughout the day. Staying hydrated will help combat nausea and fatigue. Dehydration can exacerbate these discomforts.

6. Don’t Force It

It is ok to not eat foods that you are not able to even if they are nutrient dense. Forcing yourself will likely create stronger aversions to these foods or even outright vomiting. Connect with your doctor or even your dietitian for safe alternatives or supplementation if you’re worried.

When Should You Be Concerned?

While mild food aversions are very common, talk to your healthcare provider if:

• You’re losing weight due to aversions or nausea
• You can’t keep food or fluids down
• Aversions extend beyond the first trimester and disrupt daily life

In more serious instances, such as hyperemesis gravidarum where nausea and vomiting are severe and prolonged, your doctor may suggest supplements or medications.   

A Gentle Reminder

There’s no room for guilt about missed meals or lost cravings in pregnancy. Pregnancy is a time for kindness towards your body and flexibility in your routine. Food aversions are temporary, most women report that their cravings and food preferences have returned to normal by the second or third trimester! 

If you are concerned about your nutrition or struggling with persistent aversions, consider contacting a maternity focused nutrition professional. At Sugam Hospital, our obstetricians and dietitians can provide you with a form of practical, judgement-free support that works with your individual lifestyle and needs. 

Food aversions are a frequent  and often frustrating part of pregnancy. With the right approach, they can usually be handled at the same time as maintaining nutrition and a sense of balance. By responding to your body, making rational food substitutions and keeping your meal choices open, you can make some headway. It’s best to take your food aversions seriously especially if it starts to affect your wellbeing or affect your baby’s growth and development, it’s best to speak with a professional. At Sugam Hospital, we appreciate the complexities of pregnancy and strive to provide care at every step of the journey. Sugam Hospital is a top maternity hospital in Chennai and provides mothers and expecting mothers with expert advice, thoughtful care and food nutrition advice that is designed to support mothers as they progress through each trimester level of the pregnancy.