Pregnancy is like stepping into a whole new world where your body does things you never expected. From late-night cravings for pickles and ice cream to suddenly declaring broccoli the enemy, your relationship with food changes dramatically. Food sensitivities and cravings are common experiences for pregnant women, but they can feel confusing, funny, or even downright frustrating at times. What’s really happening, though? And how do you handle it all while keeping yourself and your baby healthy? Grab a snack (if your stomach’s in the mood) because we’re about to break it all down.

Why Do Pregnancy Cravings and Sensitivities Happen?

One moment, you’re fine with your usual plate of pasta. The next, you’re gagging at the thought of it and daydreaming about sour gummy worms. What gives? While it might feel like your brain is playing tricks on you, there’s real biology behind these sudden shifts in taste and tolerance.

Hormones Running the Show

Blame it on your hormones. During pregnancy, your body is flooded with hormonal changes, especially increases in progesterone, estrogen, and the pregnancy-specific human chorionic gonadotropin (hCG). These surging hormones influence your sense of smell and taste, making some foods smell incredible and others unbearable. For example, that cup of coffee you once loved might now seem intensely bitter or just “off.” All this is your body’s response to maintaining a delicate balance as it grows new life.

Protecting the Baby (Even If It’s Annoying)

Some researchers believe that food aversions to things like fish or strong-smelling meats might be nature’s way of protecting you and your baby from foods that could carry bacteria or pose health risks. That aversion to sushi? It’s not personal; it’s evolutionary biology doing its thing. Meanwhile, cravings for calorie-dense or nutrient-rich foods like carbs or fruit could stem from your body’s efforts to get what it needs to fuel both you and the baby.

Emotional and Psychological Triggers

Not all cravings and aversions are biological. Sometimes, they’re tied to feelings or even social influences. Pregnancy can be a rollercoaster of emotions, and food cravings often serve as comfort or nostalgia triggers. That sudden urge for mac and cheese or a childhood treat? It might be you unconsciously seeking emotional warmth and security.

The Most Common Pregnancy Cravings

Pregnancy cravings are as unique as the soon-to-be moms experiencing them, but some foods do seem to pop up time and again. Here’s a look at a few common ones and why your body might be begging for them.

  • Salty Foods

Craving chips, pretzels, or pickle juice? It might be your body’s way of balancing sodium levels or dealing with lower blood pressure, both of which can occur during pregnancy.

  • Sweet Treats

Ice cream, chocolate, and candy often top craving lists. Sometimes your body is seeking quick energy from sugar, but it’s also a popular way to combat emotional stress or simply satisfy that sweet tooth.

  • Carbs, Carbs, and More Carbs

Bread, pasta, and pastries bring comfort and energy. With your body working overtime, those carbs can feel like fuel for the marathon of creating life. They also settle upset stomachs, which is why many moms-to-be gravitate toward plain crackers during bouts of nausea.

  • Sour and Tangy

Lemons, lime wedges, sour candies, and vinegar-based snacks make regular appearances on pregnancy craving lists. These might perk up dulled taste buds or simply feel refreshing.

  • Odd Combos

There’s no explaining some of the more unusual cravings, like peanut butter and pickles or spaghetti with ketchup. These quirky combinations might be due to your brain reacting uniquely to all those hormonal and sensory changes!

What About Food Aversions?

On the flip side, you might find yourself suddenly repulsed by foods you used to love. Common aversions include:

  • Meats and Fish

The strong smell or taste can suddenly feel too overwhelming. For some, even walking past a barbecue might be enough to turn their stomach.

  • Caffeinated Drinks

That comforting daily coffee might lose its appeal (or make your stomach turn). This aversion could be nature stepping in, as excessive caffeine isn’t recommended during pregnancy.

  • Greasy or Deep-Fried Foods

While these foods might smell delicious to others, pregnant women often find that grease leaves them nauseous or leads to heartburn.

  • Overly Spicy Foods

Some moms-to-be love spicy foods during pregnancy, while others can’t handle the risk of it exacerbating symptoms like acid reflux.

How to Handle Pregnancy Cravings and Food Sensitivities

Navigating the wild ride of cravings and aversions without derailing your nutrition plan can feel tricky, but it’s absolutely possible. Here are some tips to guide you through:

1. Listen to Your Body, But Stay in Control

It’s okay to indulge in your cravings, but moderation is critical. Craving sweets? Enjoy a scoop of ice cream, but balance it with fresh fruits or yogurt during the day. Craving French fries? Pair it with a side of grilled chicken or a salad to make it a complete meal.

2. Find Substitutes

If your go-to healthy foods are no longer appetizing, get creative. Avocado toast might replace your usual salad, or a bowl of oatmeal could stand in for your once-beloved smoothie. You can still nourish your body without forcing foods that turn your stomach.

3. Combat Morning Sickness

For many women, nausea plays a big role in pregnancy food choices. Frequently eating small, bland snacks like crackers or plain toast can help stave off nausea. Ginger and peppermint teas are also known to soothe upset stomachs.

4. Keep Hydrated

Sometimes cravings for certain textures or flavors mask the underlying need for hydration. Water, flavored seltzers, or fruit-infused drinks can keep you refreshed, especially if plain water feels a little boring.

5. Talk to Your Provider

If you feel extreme aversions or cravings for non-food items like dirt, ice, or soap (a condition called pica), speak to your healthcare provider. This could point to nutritional deficiencies, like a need for more iron.

6. Stock Your Pantry Smartly

Fill your kitchen with nourishing choices you’re likely to reach for. Having nuts, whole-grain snacks, or fruit close at hand might help ward off trips for less-than-healthy options.

Finding Joy in the Journey

Despite the quirks and challenges, navigating food sensitivities and cravings during pregnancy can also be a fun and eye-opening experience. It’s a chance to get creative in the kitchen, explore new foods you might not have tried otherwise, and marvel at what your body is capable of.

Learning to listen to your body—not just during pregnancy, but beyond—is one of the most valuable lessons this experience will teach you. While it’s easy to get caught up in the bizarre cravings and aversions, it’s also a reminder of the incredible process your body is undergoing to grow a healthy baby.

Join the Conversation

If you’re a mom-to-be, share your wildest or most surprising craving stories with friends or pregnancy communities. Not only will swatch stories with other moms provide some laughter, but it might also help you discover new tips along the way.

Pregnancy might come with its quirks, but navigating them with balance and humor can make the experience a lot more enjoyable. When those cravings hit or your favorite dish suddenly isn’t so favorite anymore, remember that it’s all just part of the amazing adventure your body is taking you on—for yourself and for your growing little one.