Pregnancy cravings: What do they mean and does everyone have them?

By: Lisa Dreher, MS, RDN, LDN

If you’ve ever found yourself reaching for pickles at midnight or suddenly repulsed by your morning coffee, you’re not alone. Food cravings and aversions are practically a hallmark of pregnancy, but the why behind them is more fascinating than you might think.

Up to 90% of pregnant women report cravings, and around 60% experience food aversions, but these experiences look wildly different from person to person. Some women crave salty chips, others can’t get enough citrus fruit, and some never crave anything at all.

So, what do pregnancy cravings actually mean? Do they reveal something about your baby or your body’s needs? Let’s look into the science, the myths, and the ways you can “scratch the itch” while still nourishing yourself well.

Cravings: The body’s way of speaking

Pregnancy is a time of massive hormonal, emotional, and metabolic changes. Your body is building a new human from scratch, so it’s no surprise your appetite and preferences might shift in mysterious ways. Cravings are your body’s way of communicating. Sometimes that message is biological (“I need more sodium or calories”), but other times it’s psychological or cultural. In many ways, cravings are a reflection of both your biology and your beliefs about food.

Here’s what research shows:

• Hormones play a starring role. Fluctuations in estrogen, progesterone, and hCG can alter how food tastes and smells, intensifying your response to certain foods.
  

• As pregnancy progresses, mild insulin resistance develops naturally to help shuttle glucose to the baby, which can cause blood sugar dips that make carb cravings more likely. This can be a sign your body needs more balanced meals or protein.
  

• Culture shapes cravings. In Japan, women often crave rice; in the U.S., it’s chocolate or ice cream. Our food culture influences what feels comforting.
  

• Emotions matter. Stress, anxiety, and fatigue can heighten the brain’s reward response to palatable foods, especially in a season when comfort is needed most.

Do cravings mean you’re missing nutrients?

It’s a common myth that cravings are your body’s “nutrient compass.” While it’s true that some cravings loosely connect to mineral needs, most cravings are more complex. For example, blood volume expands by nearly 50% in pregnancy, so this may cause some women to crave salt. But if your diet already includes adequate sodium, those cravings may be more about taste and comfort than true deficiency.

If you crave steak, it’s not a guarantee you’re iron-deficient. If you want chocolate, it doesn’t automatically mean you’re low in magnesium (though it could be a clue worth exploring).

The takeaway: Cravings can offer insight, but they’re not a diagnostic tool. What matters more is your overall dietary pattern and whether you’re getting steady protein, healthy fats, fiber, and micronutrients from diverse sources.

Why some people don’t get cravings at all

Not craving anything unusual? That’s perfectly normal too. Hormone sensitivity varies dramatically from person to person. Some people sail through pregnancy with consistent food preferences, while others experience daily shifts. Absence of cravings isn’t a red flag. It simply means your sensory and hormonal changes are less pronounced.

The other side: Food aversions

Aversions can be even more surprising than cravings. One week you love eggs, the next the smell sends you running from the kitchen. This is likely linked to a heightened sense of smell (hyperosmia) and hormonal surges that protect you from potentially harmful foods early in pregnancy.

Common aversions include meat, eggs, dairy, coffee, or anything overly spicy or aromatic. The good news? They almost always subside by the second trimester. If nausea or aversions make it hard to eat balanced meals, focus on neutral, cold, or mild-flavored foods as they’re often easier to tolerate.

Craving categories and how to meet them mindfully

Every craving fits roughly into one of three buckets: sweet, salty, or carb-heavy. Understanding what’s driving each type can help you respond intentionally rather than reactively.

One of the easiest ways to satisfy cravings while keeping nutrition front and center? Blending.

Whether you're craving something sweet, cold, or creamy, blended drinks and snacks let you combine whole foods quickly without any prep fatigue — which matters when you're exhausted or feeling nauseous.

1. Sweet cravings

• Why they happen: Blood sugar dips or emotional fatigue.

• Healthy swaps: Pair naturally sweet foods (like dates, berries, or apple slices) with protein or fat to stabilize energy (like nut butter, cheese, or avocado).

• Smart support: Dark chocolate (70%+ cacao) offers magnesium and antioxidants, so yes, a little treat can actually help.

• Beast blends like Chocolate Protein Smoothie or Date Divinity Smoothie combine naturally sweet foods with protein to keep energy stable.

2. Salty cravings

• Why they happen: Increased blood volume and sodium needs in pregnancy.

• Healthy swaps: Choose mineral-rich salts (like Celtic or Himalayan) and snacks like olives, seaweed crisps, or pickles.

• Smart support: Hydration and electrolytes are key. Craving salt may be your cue to up fluids and minerals, not just chips.

• Try a savory blend with avocado, cucumber, and sea salt for a satisfying, mineral-rich snack. Like our Cucumber Avocado Gazpacho.

3. Carb or “comfort food” cravings

• Why they happen: Low serotonin and fluctuating energy can drive carb-seeking.

• Healthy swaps: Try whole-grain toast with nut butter, roasted sweet potatoes with ghee, or oatmeal with protein powder.

• Smart support: Focus on steady meals every 3–4 hours with protein, fat, and complex carbs. Stable blood sugar means fewer “urgent” cravings.

• Blend oats into smoothies for that comforting, creamy texture without the wait or even blend your own pizza sauce. See our favorite Berries + Oats Smoothie and Tomato Pizza Sauce recipes.

When cravings raise a red flag

If you crave non-food items like ice, clay, chalk, or paper, it could signal pica, a condition often linked to iron or zinc deficiency. This deserves prompt attention, so mention it to your healthcare provider who can test and correct underlying imbalances safely. Persistent, extreme cravings (like needing to eat the same food daily for weeks) can also signal nutritional or emotional stress, and is another reason to check in with your care team.

Gentle strategies for managing cravings

1. Don’t demonize food. Restriction tends to intensify cravings. Allow small, mindful portions instead of labeling foods “bad.”

2. Front-load protein. Aim for 20–30g per meal; it helps regulate blood sugar and reduce late-night snacking urges.

3. Stay hydrated. Dehydration can mimic hunger and cravings.

4. Build balanced plates. Pair carbs with protein and fat to blunt blood sugar spikes.

5. Support your foundation. A high-quality prenatal (like WeNatal’s) fills nutrient gaps that can amplify cravings or fatigue.

Myth-busting pregnancy cravings

Let’s set the record straight on a few popular myths:

• “Craving pickles means you’re having a boy.” → There’s zero science behind gender-specific cravings.
  

• “Cravings predict deficiencies.” → Sometimes, but rarely in a straightforward way.
  

• “You should resist all cravings.” → Restriction usually backfires. Moderation and balance win every time.

Pregnancy cravings can be quirky, comforting, and sometimes downright confusing, but they’re also a normal part of this incredible transformation your body is going through. Whether you’re craving citrus, pickles, or nothing at all, the key is to listen with curiosity, not judgment. Cravings don’t need to be feared or blindly followed, they’re simply one more way your body communicates its shifting needs. By focusing on balanced meals, steady nourishment, and a bit of self-compassion, you can honor your cravings while keeping both you and your baby well-nourished along the way.

References

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About the Author: Lisa Dreher is the Nutrition Director at WeNatal and Senior Dietitian at Dr. Mark Hyman's UltraWellness Center. She completed her dietetic internship at Cornell University in 2010 and holds a master’s degree in Nutrition and Integrative Health. Lisa has been featured on NPR, the Broken Brain Docuseries, The Doctor's Farmacy and Energized with Dr. Mariza podcasts, and several publications. She led the formulation development of WeNatal for Her, WeNatal for Him, Omega DHA+, and Egg Quality+. With a passion for personalized nutrition, she empowers clients to optimize their health through evidence-based dietary strategies. Lisa has a passion for using food as medicine and has been able to draw from her personal health challenges to foster healing in others.

Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.