Dealing with food aversions

If you’re suddenly finding your favourite foods less than appealing—or even unbearable—you’re not alone. Food aversions are a common experience in early pregnancy and can leave you puzzled, frustrated, or even concerned about your nutrition. Let’s gently explore why this happens and share some comforting strategies to manage it.

Understanding Food Aversions: Why Does This Happen?

Food aversions, often alongside nausea, are typically triggered by hormonal shifts, especially the rise in human chorionic gonadotropin (hCG) and progesterone levels. These hormones heighten your sense of smell and taste, causing certain foods—even those you’ve loved before—to become surprisingly unappealing.

Common aversions include strong-smelling foods (like onions, garlic, meat, or coffee), but it’s different for every mum-to-be. Rest assured, this sensitivity usually subsides as your pregnancy progresses, often improving in the second trimester.

Helpful Strategies to Cope with Food Aversions

While food aversions can feel overwhelming, these gentle tips can make your early pregnancy a little more comfortable:

1. Listen to Your Body

It’s okay to temporarily avoid foods that make you uncomfortable. Trust your instincts—if something doesn’t smell or taste right, don’t force yourself. Your body often knows best.

2. Keep Meals Simple and Mild

Choose bland, mild-flavoured foods that are easy on your senses, like:

• Plain toast or crackers
• Rice, oatmeal, or simple pasta dishes
• Cooked, lightly seasoned vegetables
• Fresh fruits like bananas, apples, or pears

3. Eat Smaller Portions Frequently

Eating small meals or snacks regularly throughout the day can keep nausea at bay and make aversions more manageable. Avoiding long periods without food can prevent hunger-induced nausea.

4. Stay Hydrated in Gentle Ways

If plain water feels difficult, try sipping on:

• Lemon-infused water
• Ginger tea
• Diluted fruit juices
• Smoothies made with mild fruits or yoghurt

5. Try Cooler Foods

Cold foods tend to have less intense smells and flavours. Eating chilled foods like yoghurt, smoothies, cold sandwiches, or fresh fruit salads may feel more appealing.

6. Get Creative with Substitutions

If certain foods like meat or dairy become aversive, try alternative protein and calcium sources like nuts, seeds, legumes, eggs, or fortified plant-based options.

7. Freshen the Air

Ventilate your kitchen well and cook in well-ventilated areas. Pleasant smells like citrus or peppermint can help neutralise odours that trigger aversions.

Ensuring Balanced Nutrition Despite Aversions

It’s understandable to worry about nutrition, but temporary food aversions are unlikely to cause nutritional deficiencies if managed thoughtfully:

• Take your prenatal vitamins regularly, as they help cover important nutritional bases.
• Focus on nutrient-dense foods you can tolerate—even if the variety is temporarily limited.
• Consult your healthcare provider if you’re concerned about persistent aversions or dietary restrictions.

When Should You Speak to Your Healthcare Provider?

While food aversions are generally harmless, do consult your doctor or midwife if:

• You’re struggling to keep down food or fluids.
• You experience significant weight loss.
• You have persistent, severe nausea or vomiting (this could indicate hyperemesis gravidarum, which requires medical attention).

Your healthcare provider can offer additional support, guidance, and relief strategies tailored specifically for you.

Gentle Reassurance and Encouragement

Remember, food aversions are temporary and often improve as pregnancy advances. Go easy on yourself, embrace flexible eating patterns, and don’t hesitate to seek support from your loved ones or your community at Bump2Baby.

Every pregnancy comes with its unique experiences, and navigating food aversions is simply another step in this remarkable journey you’re undertaking. You’re doing wonderfully, and these temporary changes will soon become a distant memory in the joyful adventure of motherhood.

You’ve got this—and we’re here to support you every step of the way!