Pregnancy cravings and smell sensitivity: when you want (or can’t stand) something

One morning it is pickles, the next day chocolate, and then even the smell of coffee sends you running... Changes in appetite and sense of smell are familiar to many pregnant people, and you are far from alone.

What are cravings and why do they happen?

A craving is a strong wish for a particular food, or a strong dislike of others. The exact cause is not known; hormonal shifts, changes in taste and smell, and emotional factors are thought to play a part. Cravings usually show up in the first trimester, may continue into the middle months, and in most people ease later on.

Smell sensitivity

Many people become very sensitive to smells that never bothered them before. Cooking meat, coffee, perfume or cleaning products can trigger nausea. This often goes hand in hand with morning sickness. If nausea is hard on you, you may also like the guide article on morning sickness and vomiting.

8 tips that may help

1. Air out the kitchen and rooms often; if possible, let someone else do the cooking.
2. Warm or cold meals usually smell less than hot ones.
3. Swap triggering products (perfume, deodorant, cleaners) for unscented ones.
4. Carry a scent you like, such as a lemon slice, mint or ginger.
5. Avoid long gaps without food; small, frequent meals can soften cravings.
6. Enjoy what you crave in moderation; banning it completely often makes the urge stronger.
7. If the craving can be met with a healthier choice (fruit, yoghurt, nuts), put that first.
8. If you are unsure whether a food is safe in pregnancy, you can check the “Can I eat it?” section of the app.

Craving things that are not food (pica)

Some people feel an urge to eat things that are not food, such as ice, soil, clay, paper, chalk or raw starch. This is called pica. It is nothing to be ashamed of or frightened by, but it is important to tell your doctor. Pica sometimes occurs together with low iron, and some substances are not safe to eat. Your doctor can check with a blood test if needed and guide you. The article on iron and anaemia in pregnancy may also help.

Please do not worry about being judged: healthcare professionals hear this often and only want to support you and your baby.

Talking with the people around you

Cravings and smell sensitivity can also become an everyday topic with those around you. Telling your partner, family or colleagues which smells are hard for you makes life easier. Steering clear of trigger aisles when shopping, adjusting mealtimes to suit you and keeping foods you like at home are small but useful steps. It also helps to remember that this phase is temporary.

When to contact your doctor

• You feel an urge to eat soil, clay, chalk, paper or other non-food items
• A craving for ice is very strong and constant
• Smells or nausea stop you from eating and drinking enough
• You have weight loss, ongoing weakness or dizziness
• You rely heavily on one type of food, or on large amounts of salty or sugary foods
• If you feel suddenly and severely unwell, call 112 (in Turkey) or your local emergency number

Frequently asked questions

Do cravings show the baby’s sex? No, there is no evidence for this; it is a popular belief.

Can I eat whatever I crave? Safe foods in moderation are usually fine. If you are unsure, ask your doctor or midwife.

Do cravings go away? In most people they ease later in pregnancy or return to normal after birth.

You do not need to suppress your cravings; this article is for information, and your doctor’s advice is what counts for your situation.