Pregnancy Cravings

Between 50 and 90% of women are affected during pregnancy. Pregnancy cravings generally peak in the second trimester before declining in the final trimester.

An article published in September 2014 by two American researchers in the journal Frontiers in Psychology — "Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary evidence, and directions for future research" [1] — explores 4 possible explanations for these unusual cravings:

The role of hormones

It was long thought that fluctuations in hormones during pregnancy (or periods) could directly trigger certain cravings, such as a craving for chocolate.

However, recent studies, particularly on menstrual cycles, have shown that there is in fact little correlation between hormonal changes and these food cravings. Another study from 2009 showed that most women continue to experience cravings for sweet foods even after the menopause.

Hormones, on the other hand, are thought to have an indirect impact on cravings during pregnancy by altering perceptions of taste and smell. However, the exact link between the two has not yet been fully established.

Nutritional deficiencies

The body is said to send signals to make up for its deficiencies. For example, a craving for strawberries could indicate a lack of B9, or a craving for red meat a need for iron. Some experts call this "instinctotherapy".

Our pregnancy supplement Baby Bump can help you address any nutritional gaps. 

But it is not all that simple or straightforward…
How can we explain that pregnant women do not crave more, for example, leafy green vegetables, which are the richest in B vitamins, iron, and magnesium (nutrients that pregnant women are traditionally deficient in)? Cravings tend to focus mainly on sweet foods and foods high in saturated fats.

And how can we explain that pregnancy cravings do not follow the trajectory of foetal growth (whose needs increase as the months progress)?

Nausea influences pregnancy cravings

Another hypothesis is that these cravings help to calm the pregnancy nausea. The body will naturally seek out foods containing chemical compounds that can relieve nausea. Furthermore, eating smaller, more frequent meals and having snacks can help relieve nausea and acid reflux.  

Finally, when we eat plants, we always ingest their "secondary compounds", which give them their characteristic flavour. Consumed in large quantities, they can be allergens, carcinogens, teratogens… The body may become more sensitive to these odours in order to protect the foetus from potentially toxic compounds. Several American studies have associated the presence of nausea with a lower risk of miscarriage or preterm birth. The peak of aversions corresponds, moreover, to the period when the foetus would be most vulnerable.

Our food supplement for pregnancy nausea Bye bye nausea, made with ginger and cardamom, can help you by reducing the intensity and frequency of nausea. 

Cultural and emotional factors

In India, a study showed that Indian women feel aversions towards food linked to their traditional female role, such as curry. Certain comfort foods, or foods associated with childhood (cakes, sweets…), can suddenly become appealing — a way of compensating for the major physical and emotional upheaval that the expectant mother is going through.

A 2014 American study showed that chocolate cravings are mainly linked to the perception of pregnancy as a time apart, during which one can indulge and be less careful, without guilt.

A craving for carbohydrates to build up fat reserves
 

In the first trimester, it is common to crave carbohydrates, such as pasta, even for women who were following a low-carbohydrate diet before pregnancy. This is the body's way of building up fat reserves for the end of pregnancy and breastfeeding.

Metabolic changes occur in the pancreas at the start of pregnancy. This is because it is preparing for the insulin resistance that will arise during the second trimester, as the number of insulin-producing cells in the pancreas increases, generating a rise in insulin levels that can even triple [7].

In general, around week 11 of pregnancy, insulin resistance is at its lowest level, and blood sugar drops, which may explain cravings for carbohydrates during this period.

To satisfy these cravings, it is preferable to opt for unprocessed, wholegrain carbohydrates (wholemeal pasta instead of white). Pulses should not be forgotten either.

A craving for salt may indicate high blood pressure

If you really only crave salty — or very salty — foods, this may be linked to high blood pressure.

It is now recognised that salt is essential for a number of changes observed during pregnancy, including blood and cardiac adaptations, and that it directly influences placental development and the uteroplacental immune environment [8].

Furthermore, studies have shown that salt restriction is of no benefit for women suffering from hypertensive disorders of pregnancy [9], and on the contrary, salt appears to contribute to lowering blood pressure during pregnancy and may reduce the risk of pre-eclampsia [10].

Please note: salt is not a treatment for pre-eclampsia, but if you have excessive cravings for salty foods, it may be worth looking into.

Should we give in to all our cravings? You can treat yourself in moderation.

When pregnant, you are not really eating for two, and you continue to eat a balanced diet, without excess, limiting your intake of "high glycaemic index sugars" and ultra-processed foods.

It is important to maintain a reasonable weight gain, as excessive weight gain during pregnancy can have consequences for your health and that of your baby — for example, gestational diabetes, hypertension, a higher risk of caesarean section, or a risk of obesity in the longer term for both mother and baby.

Conversely, insufficient dietary intake increases the risks of foetal hypotrophy (low birth weight baby), intrauterine death, or intrauterine growth restriction.

Requirements during pregnancy are increased for B vitamins, vitamin D, iron, calcium and iodine (essential for the development of intelligence and learning abilities).

So nothing in excess, and enjoy nourishing yourself well, for you and your baby!

For more detail, have a look at our article onnutrition during pregnancy, written with our nutritionist doctor, Dr Chicheportiche.

Organic carrot sticks with a lovely aubergine hummus homemade.

Apple slices dipped in whole almond or hazelnut butter (iron and vitamin C — a great combination, as vitamin C helps with iron absorption).

Half an avocado with a squeeze of lemon on a slice of seeded wholemeal bread (to stock up on healthy fats and fibre — you can add spices if you fancy).

And for a ready-made, indulgent snack, our pregnancy snack vanilla dip!

Having a latte can also be a great option, particularly by including a collagen food supplement in powder form, rich in protein.

Head over to the blog, in the recipes section, for more ideas!