Pregnancy cravings explained

Pregnancy cravings are a common experience when you’re expecting a baby, although not everyone has them¹.

Even if you've never had an appetite for pickles, beetroot or lemon slices before, you may have an insatiable hunger for them when pregnant. It can work the opposite way too, and you may find you get a sudden aversion to something you've previously enjoyed².

Here, we’ll cover everything you need to know about pregnancy cravings, including when food cravings begin in pregnancy, what causes them, and the most common types. We’ll also take a look at how you can manage them to maintain a healthy, balanced diet in pregnancy, which might be useful if you find yourself with a craving for sweet foods during pregnancy!

Pregnancy cravings typically begin in the first trimester, often as early as weeks 5 to 6. In fact, they can be one of the earliest signs of pregnancy1,3.

The strength of your cravings might fluctuate throughout your pregnancy and can change week by week, and a review of several studies showed a trend between the stage of pregnancy you’re at and the type of craving you have4. It showed that cravings for savoury foods were more common in the first trimester, whereas women who reported a craving for sweet food during pregnancy did so  during the second trimester. Craving salt in pregnancy was most common towards the end.

“For me, it was lemons. It didn’t matter what foods I was eating; I just wanted lemon with everything! I started buying them and having a couple of slices with each meal to keep the craving under control.” Sylvie’s mum

You might experience pregnancy cravings alongside nausea and food aversions very early in your pregnancy. Changing hormone levels can alter your sense of taste and smell, making you crave certain foods – or be completely put off foods you usually enjoy².

As morning sickness eases and your appetite returns, pregnancy cravings can become stronger and more frequent in the second trimester⁵.

Cravings tend to naturally fade as your baby grows and the body prepares for labour, though some women experience them right up to delivery⁵.

As with any symptom of pregnancy, not everyone will experience cravings, so don’t worry if you don’t experience them. 

Scientists don’t know the exact cause of pregnancy cravings, and the likelihood is that they’re caused by a combination of things⁵.

Cravings can be caused by interactions between your fluctuating pregnancy hormones – mainly hCG, progesterone, and oestrogen⁶. Together, these hormones can affect your sense of taste and smell, which can impact which foods you crave and which ones you have an aversion to.

Or, cravings could be your body prompting you to eat more of a vitamin or nutrient that you're lacking⁵. If you're craving salt in pregnancy (crisps or olives, for example), it might be that your body wants you to up your sodium intake.

You may just find that you want to eat specific cultural or comfort foods during pregnancy, particularly if you feel stressed or your emotions are more intense. Be gentle with yourself – this is all a part of the pregnancy journey.

Some of the most common cravings during pregnancy are:

• Sweet foods like chocolate and cakes: A craving for sweet food during pregnancy could be down to changes to your blood sugar levels, a higher sensitivity to the dopamine hit of sugar, or for comfort⁷.
• Starchy or fatty foods like bread or pizza: You might crave carbohydrates if you’re experiencing morning sickness, or because your body is looking for sources of energy to support your growing baby.
• Salty foods like olives or crisps: Craving salt in pregnancy could be caused by changes in your sense of taste or by a need for more sodium⁸.
• Dairy and cheese: Dairy and cheese cravings in pregnancy may be your body’s way of telling you that you need more calcium or protein.
• Spicy foods like chillies: This craving is likely due to changes in your sense of taste during pregnancy.
• Vinegary foods like pickles: Some people find that eating pickles can help relieve the metallic taste in their mouths or the nausea they experience during pregnancy.
• Sour or citrusy foods like lemons and limes: If you’re craving citrus during pregnancy, this could be your body’s way of telling you that you need more vitamin C in your diet.
• Red meat: This may be because you need more iron or protein in your diet.

Although your cravings may be strong, it's best to avoid too many unhealthy sugary, salty or fatty foods. Look for healthier options, such as fresh fruit and nuts, to satisfy your appetite.

It’s very common to crave salty foods during pregnancy. While the exact cause isn't clear, some researchers suggest that the increased demand for fluids and electrolytes during pregnancy may contribute to a preference for salty foods. Sodium plays an important role in maintaining fluid balance as blood volume expands to support the developing placenta and baby⁸.

If you’re craving salt in pregnancy, it’s important to manage your intake, as too much can cause high blood pressure⁹. Try to be mindful about which salty snacks you reach for, too. Instead of crisps, you could try olives, lightly salted nuts, miso soup, or wholegrain crackers. If your salt cravings persist, mention them to your GP or midwife, who can give you further advice.

Sweet foods are one of the most common cravings during pregnancy, affecting around half of pregnant women⁷.

While scientists don’t have a definitive answer on why you might be craving sweet foods during pregnancy, it’s thought to be a combination of hormonal fluctuations, changes in taste, changes in blood sugar, and increased energy demands⁷.

The odd sweet treat is absolutely fine during pregnancy, but too much can lead to excess weight gain and tooth decay, or additional complications if you have gestational diabetes^{10, 11}. If you find yourself craving sweet foods during pregnancy, you could try eating fruit, yoghurt, or a small amount of dark chocolate to help curb your cravings while maintaining a healthy, balanced diet.

Read more about sugar in pregnancy.

Scientists aren’t sure exactly what causes cheese cravings in pregnancy, but it’s thought that they could be your body’s way of telling you that you need more protein, calcium, or fat in your diet.

Some cheeses are perfectly safe to eat when pregnant, but others are less so¹².

Safe options include¹²:

• Hard cheeses like cheddar, parmesan, or Red Leicester.
• Pasteurised soft cheeses, including cottage cheese, cream cheese, ricotta, and mozzarella.
• Any soft or blue cheese that’s been cooked until it’s steaming hot to kill off listeria bacteria.

It’s best to avoid¹²:

• Uncooked soft blue, or mould-ripened cheeses like brie and camembert.

The NHS has more guidance on foods to avoid during pregnancy. The good news is, there are plenty of safe and delicious ways to satisfy cheese cravings in pregnancy.

Many women feel embarrassed by ‘weird’ cravings when pregnant, but there’s no need to be. It’s all about understanding more about what your body wants to eat during your pregnancy! From pickles and ice cream to toe-curlingly sour sweets, these sometimes wonderful, sometimes weird cravings when pregnant are often harmless and far more common than people realise.

While unusual food cravings are usually nothing to be concerned about, it’s important to let your healthcare professional know if you start craving non-food items like chalk, soil, coal or ice. This could be a sign of a condition called pica (read more about this below)¹.

'Pica' is the term used to refer to a persistent craving of non-food, such as ice, soil, chalk, clay, coal, and laundry powder¹³. No one quite knows why pregnant women experience it, but it could be a symptom of an iron or zinc deficiency, or your body's way of trying to ease nausea. Pica occurs in pregnant women across the globe and will normally go away on its own accord after your baby is born.

It may sound obvious, but if you experience non-food cravings, it's important not to indulge them. By resisting the cravings, you will avoid any harm to you or your baby.

Instead, try to distract yourself by going on an errand, having a bath or eating a nutritious snack or meal. Make sure you inform your doctor or a dietitian so that they can support you to make sure you are getting the right nutrition from your diet.

Pregnancy cravings come and go, and as your pregnancy continues, you may find they become less intense⁴. If you have gestational diabetes, you may crave sweet foods later in your pregnancy, which can worsen the condition. But these cravings usually disappear after you give birth¹¹.

Be aware that some foods may pose risks. If you're craving salt during pregnancy, eating foods like bacon may lead you to consume high levels of salt. A good approach is to look for healthier options. Fresh fruit may help to ease a craving for sweet food during pregnancy, while a bowl of unsalted nuts may satisfy a hankering for crisps.

Eating regular, nutritious meals is the best way to ensure your baby gets the nutrients they need for healthy development¹⁰. So if you find yourself craving sugary or high-fat foods, try to reach for healthier alternatives:

• Swap milk chocolate bars for fresh fruit or a small amount of dark chocolate.
• Swap biscuits for a homemade tea cake.
• Swap cake for wholegrain toast with jam or bagels.
• Swap crisps for olives, lightly salted rice cakes, a small handful of nuts and seeds, or cheese and wholegrain crackers.
• Swap ice cream for fruit sorbet, frozen yoghurt, or a fruit-based dessert.

Ultimately, a healthy pregnancy diet is all about balance, not perfection, so it’s perfectly safe to indulge in a treat now and then.

Just remember to avoid less safe foods during pregnancy, like unpasteurised dairy, liver products, and raw meat, eggs and fish¹².

✅ Cravings typically begin around week 5 or 6 of the first trimester (but not everyone gets them)¹.

✅ They usually peak in the second trimester and fade in the third⁴.

✅ Sweet, salty, dairy, and carb cravings are the most common⁴.

✅ Most cravings are harmless – it’s okay to satisfy them in moderation.

✅ Cheese cravings are normal, but choose hard and pasteurised options¹².

❌ Avoid mould-ripened cheeses (brie, camembert, blue cheese) unless cooked thoroughly¹².

❌ Don't indulge cravings for non-food items (chalk, soil, ice, coal) – speak to your midwife or GP¹³.

❌ There’s no evidence that food cravings when pregnant with a boy are different to cravings when pregnant with a girl.

Remember, every pregnancy is different. Trust your body, eat as well as you can, and speak to your midwife if you have any concerns.

Yes, for some people, food cravings can be one of the earliest and most noticeable signs of pregnancy³. For others, their cravings may come later, or they may not get any pregnancy cravings at all.

Pregnancy cravings can start very early in pregnancy, and are often first noticed at around week 5-6¹. Cravings may get stronger in the second trimester, especially if you’ve had morning sickness, which might now be easing off⁵.

Pregnancy cravings usually start in the first trimester and fade by the third trimester⁵. But everyone’s different – you may not notice any cravings at all, or you might have them all the way through your pregnancy.

Yes, it’s usually safe to indulge your food cravings in pregnancy, as long as you continue to eat a healthy, balanced diet. Just be mindful of foods to avoid during pregnancy, like unpasteurised dairy, and don’t eat non-food items even if you’re craving them^{12, 13}.

Your pregnancy cravings may change between pregnancies, or they may stay the same. You might get cravings in one pregnancy, and not notice any in the next – every pregnancy is unique.

Yes, food cravings can be one of the earliest signs of pregnancy, so you might notice them before a positive pregnancy test. Other early symptoms can include nausea, tender breasts, and a missed period³.

No, your pregnancy cravings are unlikely to affect your baby as long as you continue to eat a healthy, balanced diet, avoid unsafe foods in pregnancy, and don’t indulge any non-food cravings.

Pregnancy cravings may subside after a little while if you ignore them. However, some cravings may be your body’s way of telling you that you need more of a specific nutrient, like sodium or iron, so it’s important not to over-restrict⁸. Speak to your GP or dietitian about your cravings for more specific advice about your diet.

No, there’s no evidence that food cravings when pregnant with a boy or girl are any different. This is just one of many old wives’ tales about how you can tell the gender of your baby from your pregnancy symptoms.