Pregnancy is a beautiful and magical time, but it can also be challenging – especially when it comes to food. Many expectant mothers experience food aversions and cravings during pregnancy, which can make it difficult to maintain a balanced and healthy diet. In fact, it’s estimated that up to 90 percent of pregnant women experience some form of food aversion during their pregnancy.

If you find yourself feeling picky or struggling to eat well during pregnancy, you’re not alone. Fortunately, there are strategies you can use to overcome food aversions and still eat well for yourself and your baby. In this article, we’ll explore the causes of food aversions during pregnancy, common triggers, and tips for overcoming them.

What Causes Food Aversions During Pregnancy?

Food aversions during pregnancy are thought to be caused by hormonal changes, particularly in the first trimester. These changes can alter your sense of taste and smell, making certain foods seem less appealing or even repulsive. In addition to hormonal changes, aversions can also be influenced by a variety of factors, including:

– Nutritional needs: Your body’s nutritional needs change during pregnancy, and your cravings and aversions may be your body’s way of signaling that it needs certain nutrients.

– Sensory sensitivity: Pregnancy can heighten your senses of taste and smell, making strong smells or flavors more aversive.

– Emotional factors: Stress, anxiety, and other emotional factors can also play a role in food aversions during pregnancy.

Common Triggers for Food Aversions During Pregnancy

While every woman is different, there are some common triggers for food aversions during pregnancy. Some of the most commonly aversive foods include:

– Strong-smelling foods: Foods with strong smells, such as garlic, onions, and fish, can be particularly aversive during pregnancy.

– Spicy foods: Many pregnant women find that their tolerance for spicy foods decreases during pregnancy.

– Meat and poultry: Some pregnant women develop aversions to meat and poultry, particularly if they have strong smells or flavors.

– Dairy products: Dairy products can be aversive for some pregnant women, possibly due to their high fat content.

– Vegetables: Some pregnant women develop aversions to vegetables, particularly leafy greens and cruciferous vegetables.

Tips for Overcoming Food Aversions During Pregnancy

While food aversions during pregnancy can be challenging, there are strategies you can use to overcome them and maintain a healthy diet. Here are some tips for managing food aversions during pregnancy:

1. Listen to your body: Pay attention to your body’s signals and cravings, and try to honor them as much as possible. If a certain food sounds appealing, go ahead and eat it – even if it’s not the healthiest choice.

2. Experiment with different foods: If your usual go-to foods are no longer appealing, try experimenting with new foods and flavors. You may discover new favorites that you enjoy.

3. Focus on nutrient-dense foods: Even if you’re experiencing food aversions, it’s important to focus on eating nutritious, nutrient-dense foods that will support your baby’s growth and development. Try to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet.

4. Sneak in nutrients: If you’re struggling to eat certain foods, try incorporating them into dishes where they’re less noticeable. For example, you could blend vegetables into smoothies or soups, or mix them into sauces or casseroles.

5. Stay hydrated: Drinking plenty of water is important during pregnancy, especially if you’re struggling to eat solid foods. Try to drink at least eight 8-ounce glasses of water per day to stay hydrated and support your baby’s development.

6. Seek support: If you’re feeling overwhelmed by food aversions during pregnancy, don’t be afraid to seek support from a healthcare provider, nutritionist, or counselor. They can help you develop a plan to overcome food aversions and maintain a healthy diet.

7. Take prenatal vitamins: If you’re having difficulty getting all the nutrients you need from your diet, prenatal vitamins can help fill in the gaps. Talk to your healthcare provider about which prenatal vitamin is right for you.

8. Practice self-care: Pregnancy can be a stressful time, and emotional factors can play a role in food aversions. Take time for self-care activities that help you relax and de-stress, such as meditation, yoga, or gentle exercise.

Remember, food aversions during pregnancy are temporary and will likely improve as your pregnancy progresses. In the meantime, do your best to listen to your body, experiment with new foods, and focus on nutrient-dense options to support your baby’s development. By following these tips, you can overcome food aversions and still eat well during pregnancy.