Food Aversions in Pregnancy: Why Your Favorite Foods Are Now Gross

Pregnancy does all sorts of wackadoodle things to your body—there are the swollen ankles, the aching hips, and the tender breasts. But you know what might be the cruelest body disruption of all? Many would agree that it's food aversions, the tummy-turning flip-side of food cravings, which suddenly leave pregnant people wanting nothing to do with their once-favorite foods.

For instance, if you were an enthusiastic carnivore pre-pregnancy, you might suddenly have a meat aversion while expecting. Or if peanut butter and jelly was your favorite sandwich, you might suddenly be disgusted by your go-to lunch. Learn more about food aversions during pregnancy, including why they occur and how to cope.

Prevalence of Pregnancy Food Aversions

Like food cravings, food aversions are common in pregnancy. Rapidly changing hormone levels are likely to blame. Other theories are that food aversions may develop to help protect the baby-to-be from potential pathogens. Social and cultural factors also may come into play.

"Typically, about 50% of pregnant women in the U.S. will experience food aversions of some type during their pregnancy," says Kecia Gaither, M.D., a New York City-based double board certified OB-GYN and Maternal-Fetal Medicine specialist. "They generally start—and peak—within the first three months of pregnancy, correlating with the rise, peak, and decline of the pregnancy hormone human chorionic gonadotropin (HCG)."

Some pregnant people, however, experience aversions throughout their entire pregnancy—and even afterward. "In my experience, pregnancy can alter a woman's preference for certain foods for years, and sometimes, indefinitely," says Elizabeth Ward, MS, RD, a registered dietician and author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy.

Causes of Pregnancy Food Aversions

Most experts agree that hormonal fluctuations play a big role in food aversions during pregnancy. It's unclear exactly why one person gets food aversions while another doesn't, but there are multiple theories.

For example, while food aversions can strike any unsuspecting parent-to-be, a small 2015 study in the journal Physiology & Behavior suggests that people carrying baby boys are more likely to experience disgust toward particular foods. One possible theory is that a male embryo may be more vulnerable than a female one, so feeling eww toward potentially dangerous foods is a way to protect these more at-risk fetuses. However, expecting parents of baby girls also routinely experience food aversions.

"There's always been talk about prenatal food aversions occurring to protect mother and baby-to-be from foodborne illness and toxic substances, but there's really no definitive scientific basis for that," says Dr. Gaither. The theory has challenges, however, especially when you consider that some of the most common food aversions are protein-packed meat, chicken, and fish. "Plus, if your body naturally was averse to known dangers to baby, we'd all experience an aversion to alcohol, which we don't," Ward says.

Still, food aversions (as well as morning sickness) may have developed in part to protect the expecting parent and baby-to-be from potential exposure to contaminated food, as fetal development is particularly sensitive to infection and toxins. Plus, the pregnant person's immune system is less robust, so aversions may work to prevent overtaxing the immune system. Additionally, experts suggest that a pregnant person's heightened senses may play a role.

"It's probably the smell," says Dr. Gaither. Pregnant people who have an excellent sense of smell prior to pregnancy may be more prone to food aversions. "The normal hormonal surges you experience during pregnancy can intensify your sense of smell, which heavily influences food preference—and distaste," says Ward. "The odor seems to set all of the feelings of nausea, and perhaps vomiting, into motion."

In addition to smells, foods that are more difficult to digest, like meats and fried and/or high-fat foods, can be repulsive as well. Common food aversions include chicken, red meat, eggs, fish, and fried foods. Incidentally, these foods are often associated with first-trimester queasiness as well.

Are Pregnancy Food Aversions Harmful?

The good news? "Most aversions are more interesting than serious and, for the most part, will cause no harm," says Elizabeth Somer, RD, author of Nutrition for a Healthy Pregnancy: The Complete Guide to Eating Before, During, and After Your Pregnancy.

"A healthful diet is one that meets your nutritional and emotional needs, as well as your personal preferences. So don't worry about not liking coffee or chicken right now, just look for other healthy foods to replace them with."

But if you are worried, just bring up your concerns with your physician, suggests Dr. Gaither. "If your doctor thinks your aversions are keeping you from certain nutrients, he or she will refer you to a nutritionist where supplements and/or other recommendations will be provided."

Tips for Coping With Pregnancy Food Aversions

Here are Ward's top tips for eating your way through your pregnancy food aversions.

• Find swaps for food you don't like. Rather than stress about what you don't want to eat, find healthy alternatives that you're happy to eat. That way you won't suffer any nutrient deficits.
• Keep taking your vitamins. If your prenatal is making you queasy too, try a liquid or chewable instead.
• Opt for mild-tasting veggies. Mash white or sweet potatoes, steam green beans, puree cooked legumes, and avoid stronger-smelling vegetables, such as broccoli, Brussels sprouts, and cauliflower.
• Have cold entrees. Enjoy a sandwich or a pasta salad for dinner instead of a hot dish. Warm foods are more aromatic and can cause more nausea and aversion.
• Bring on the beans. If meat makes you gag, turn to eggs, beans, nuts, nut butter, reduced-fat cheese, Greek yogurt, and soy foods such as tofu for your protein. (Stir textured vegetable protein crumbles into pasta sauce. Add pureed cooked beans to soups and stews. Toss whey protein powder, dry milk powder, or peanut powder into smoothies.)