Food Aversions During Pregnancy: Why They Happen & How to Manage Them

One day you love chicken, the next day the smell makes you gag—sound familiar? Food aversions are a common pregnancy symptom, affecting up to 85% of moms-to-be. They can make it hard to eat nutritious meals and may even trigger morning sickness. The good news? Food aversions are temporary and usually improve as pregnancy progresses. Let’s explore why they happen, common triggers, and tips to cope.

What Causes Food Aversions During Pregnancy?

1. Hormonal Changes

• Increased hCG (human chorionic gonadotropin) and estrogen levels can alter taste and smell, making some foods suddenly unappealing.

2. Heightened Sense of Smell

• Many pregnant women develop a super-sensitive nose, making strong-smelling foods (like garlic, eggs, or meat) unbearable.

3. Morning Sickness Link

• Some aversions develop because your body associates certain foods with nausea or vomiting.

4. Natural Protection Mechanism 

• Some experts believe food aversions are nature’s way of protecting the baby, steering you away from foods that could carry bacteria (like meat or fish).

Good news: Most food aversions peak in the first trimester and improve by the second trimester.

Common Food Aversions During Pregnancy

While any food can become an aversion, the most common culprits include: Meat & poultry – Many pregnant women can’t stand the smell of cooking meat.
Eggs – The texture or sulfur-like smell can be off-putting.
Garlic & onions – Strong flavors can trigger nausea.
Coffee – Even if you were a coffee lover before, the smell or taste may be unappealing.
Dairy products – Some women develop an aversion to milk or cheese.
Vegetables – Leafy greens, broccoli, or other cruciferous veggies may suddenly seem repulsive. Cravings and aversions can happen at the same time! You might crave sweet foods but avoid meats or strong-smelling vegetables.

6 Tips for Managing Food Aversions

1. Identify Triggers & Avoid Strong Smells

If certain smells make you sick, ask someone else to cook or eat cold foods (they smell less).
Open windows or use a fan to clear cooking odors.

2. Find Alternative Sources of Nutrients

If you can’t tolerate meat, try:
Beans, lentils, tofu, quinoa, or eggs for protein. If you avoid vegetables, try:
Smoothies, soups, or hidden veggies in pasta sauces. If dairy is the problem, try:
Almond milk, fortified juices, or leafy greens for calcium. Tip: If prenatal vitamins make you nauseous, take them at night or with food.

3. Eat Small, Frequent Meals

Avoid an empty stomach—hunger can make nausea and aversions worse.
Eat every 2-3 hours to keep blood sugar stable. Tip: Keep plain crackers, nuts, or yogurt nearby for easy snacking.

4. Experiment with Different Textures & Temperatures

If hot food turns you off, try cold options like salads, sandwiches, or smoothies.
If textures bother you, blend foods into purees, soups, or shakes.

5. Stay Hydrated

If plain water is unappealing, try:

• Infused water with lemon, cucumber, or mint.
• Herbal teas (like ginger or peppermint).
• Diluted fruit juice or coconut water.

Tip: Sipping through a straw can make drinking easier if nausea is an issue.

6. Be Kind to Yourself & Trust Your Body

It’s okay if you can’t eat a perfectly balanced diet every day.
Focus on what you CAN eat, and don’t stress over temporary food aversions. Tip: If aversions prevent you from eating enough, talk to your doctor or a prenatal nutritionist for guidance.

When to Call Your Doctor

Food aversions are normal, but call your doctor if you experience: Severe nausea & vomiting (Hyperemesis Gravidarum) – If you can’t keep food or water down, you may need treatment.
Extreme weight loss or signs of malnutrition.
Dizziness, weakness, or dehydration. Your doctor may recommend IV fluids, anti-nausea medications, or alternative nutrition strategies.

Final Thoughts: Food Aversions Are Temporary!

If you’re struggling with food aversions, don’t worry—this phase usually passes! Focus on nutrient-rich alternatives, small meals, and hydration, and be kind to yourself. Remember: Your baby will still get the nutrients they need, even if your diet isn’t perfect right now. You’re doing great, mama!