Pregnancy cravings: what your body might be telling you

That sudden urge for pickles and ice cream at 2 AM isn’t just a pregnancy cliché—it’s a real phenomenon experienced by the majority of expectant mothers. If you’ve found yourself desperately needing specific foods during pregnancy, you’re in good company. Between 50-90% of women experience food cravings during pregnancy, according to research at Beginning.com.

But what’s actually happening when these intense urges strike? Let’s explore the science behind pregnancy cravings and what they might be telling you about your body’s needs.

The science of pregnancy cravings

Hormonal influences

Those powerful pregnancy hormones doing the important work of supporting your baby are also likely responsible for your sudden food fixations.

“Some theories suggest pregnancy hormones—mainly human chorionic gonadotropin (hCG), progesterone and estrogen—can heighten your sense of smell and taste, creating both cravings and aversions,” explains Dr. Brittany Janelle Cline, a Northwestern Medicine OB-GYN in research on pregnancy cravings.

These hormonal changes can be dramatic—studies show up to 26% of pregnant women report altered taste sensitivity, while a remarkable 65.4% experience changes in their sense of smell during pregnancy, according to research published in Frontiers in Psychology.

Women often describe these cravings as distinctly different from ordinary hunger. Research in Frontiers in Psychology found that pregnant women characterize their cravings as “urgent, food-specific, and cognitively demanding occurrences” that feel more intense than typical food desires. Many report their cravings being so specific they need a particular brand or restaurant to satisfy them!

Potential nutrient signals

While not all cravings directly correlate to specific deficiencies, some researchers believe your body might be sending signals about what it needs nutritionally.

“Some theories say that cravings help the body make up for nutritional deficiency. For example, you might crave ice cream when you need calcium, or crave fruits when you need vitamin D,” notes Dr. Cline in Northwestern Medicine’s research.

Common craving translations might include sweet foods signaling caloric needs for pregnancy and fetal development, while salt cravings could indicate increased sodium requirements. Pregnant women commonly crave sweet foods including cakes, chocolate, and sugary drinks, with research published in Nature associating these cravings with increased intake of sucrose, fat, and carbohydrates.

Sour food cravings, another common type, might relate to taste changes or digestive needs during pregnancy. These patterns seem to begin as early as the first trimester and may persist throughout pregnancy or resolve after those initial months.

Psychological factors

Cravings aren’t just physical—they’re psychological too. Research published in Nature found that personality traits like high neuroticism show strong associations with food cravings during pregnancy, suggesting our mental state plays a significant role.

Participants in research studies described food cravings as “a psychologically salient aspect of their pregnancy, reporting a variety of emotional precursors and reactions surrounding their cravings,” according to Frontiers in Psychology. This emotional component helps explain why cravings can feel so overwhelming and why satisfaction often provides both physical and psychological relief.

When cravings require attention

Understanding pica

Some pregnant women develop cravings for non-food items like dirt, clay, soap, or ice—a condition known as pica. This is typically not just a quirky pregnancy symptom but “typically a sign of a dietary deficiency, such as lack of iron or calcium,” according to Northwestern Medicine researchers.

If you experience these types of cravings, it’s important to consult with your healthcare provider, as consuming non-food items can be harmful and may indicate a deficiency requiring treatment. Your doctor will likely want to run tests to rule out vitamin deficiencies and recommend appropriate supplements or dietary changes.

Food aversions: The flip side of cravings

Interestingly, while some foods become irresistible during pregnancy, others might suddenly seem repulsive. These aversions “may be your body’s way of protecting itself against harm from food poisoning caused by bacteria like listeria during pregnancy,” notes the Northwestern Medicine study.

This protective mechanism might explain why many women develop aversions to foods with higher contamination risks like certain meats, fish, or eggs. While inconvenient, these aversions may serve an evolutionary purpose to protect both mother and developing baby.

Healthy approaches to managing cravings

Listen to your body (with balance)

The comprehensive Project Viva study found that 45% of women experience specific craving patterns during pregnancy, as reported by Beginning.com. While these cravings are normal, balancing them with nutritional needs is key to maintaining healthy pregnancy weight gain.

Excessive weight gain during pregnancy has been linked to increased risks of gestational diabetes, hypertension, preeclampsia, and other complications according to research in Frontiers in Psychology. Finding the middle ground between honoring your cravings and maintaining nutritional balance helps support both your wellbeing and your baby’s development.

Smart swaps for common cravings

When cravings strike, try these healthier alternatives that satisfy the urge while providing better nutrition:

For ice cream cravings, try Greek yogurt with honey and fruit, or frozen banana “nice cream” that delivers creaminess with added nutrients. When chocolate needs hit, opt for dark chocolate (70%+ cacao) for antioxidant benefits with less sugar.

If salty snack urges are your weakness, choose lightly salted nuts or air-popped popcorn instead of processed chips. These options provide protein, fiber, and healthy fats while satisfying that salt craving. And when your sweet tooth calls, fresh fruit, date-based energy balls, or smoothies can satisfy while delivering vitamins and minerals your growing baby needs.

Mindful craving management

Women use various strategies to manage cravings, according to research, including environmental modifications like keeping trigger foods out of the house, cognitive strategies like distraction, and portion control when indulging. Many find that acceptance and mindful enjoyment of occasional treats leads to greater satisfaction than either total restriction or complete indulgence.

Consider keeping a craving journal to identify patterns in when and why specific cravings occur. You might notice certain triggers like stress, fatigue, or specific times of day that prompt cravings, allowing you to develop more targeted management strategies.

Finding emotional balance during pregnancy

Managing cravings is just one aspect of emotional wellbeing during pregnancy. About 23.9% of women experience anxiety in the first trimester, with rates of 17% and 17.6% in the second and third trimesters, according to Beginning.com research.

Pregnancy can also impact sleep, with about 15% of women developing Restless Legs Syndrome by the third trimester, according to National Sleep Foundation data shared on Beginning.com. Better sleep can help manage stress and reduce emotional eating triggers that might intensify cravings.

For more tips on improving sleep quality during pregnancy, check out our sleep support guide for expectant mothers.

Embracing your pregnancy journey

Your pregnancy cravings tell a unique story about your body’s needs and your emotional journey through these transformative months. In a survey of 2,000 American women who had given birth in the previous six years, 90% experienced food cravings during pregnancy, as noted by Beginning.com. These cravings are a near-universal part of the pregnancy experience.

By understanding the science behind them, making mindful choices, and treating yourself with compassion, you can satisfy these urges while supporting your health and your baby’s development. Remember that cravings, like pregnancy itself, are temporary—but the healthy habits you develop now can benefit both you and your baby for years to come.