How Pregnancy Affects Taste & Appetite

Gentle nutrition tips for taste and appetite changes during pregnancy

Written by Sabrina Stadelman & Cristina Luibil MS, RD, LDN

During pregnancy, our bodies undergo many changes. Pregnancy hormones are responsible for allowing our bodies to grow and change to support a growing baby. However, hormones can also cause discomfort. Hormones can cause nausea, increased sensitivity to smells and tastes, food aversions, changes in appetite, and intense food cravings.

Proper nutrition is important for supporting a healthy pregnancy. The best way to get all of the nutrients that you and your baby need is to eat a balanced, varied diet. However, pregnancy symptoms like nausea, food aversions, food cravings, and changes in appetite can make nutrition more difficult. In most cases, food cravings and aversions can be overcome. They may also become less noticeable throughout the pregnancy. However, in some cases, they can be extreme.

Conditions like PICA and dysgeusia are examples of extreme cases. PICA involves cravings for non-food substances. Dysgeusia involves extreme sensitivities to taste. While these conditions will not affect everyone, it is important to understand them.

It can be difficult to nourish yourself when you’re experiencing any level of food aversions and changes in appetite. Gentle nutrition tips may be helpful. However, speaking to a dietitian may be necessary to support more individual needs.

What is PICA?

Pica is an eating disorder that involves craving non-food substances. Some common cravings of Pica include:

• ice chips

• dirt

• chalk

• coffee grounds

• toothpaste

• baking soda

• cornstarch

• sand

  
  

Pica doesn't only affect pregnant women. It can appear in children as well. The reason that some pregnant women develop this condition is unknown. It may be caused by an iron deficiency, or other vitamin and mineral deficiencies. If you are experiencing these cravings, it may be useful to talk to your doctor about testing for possible nutrient deficiencies. 

Consuming nonfood substances can be harmful. It can interfere with nutrient absorption from healthy foods and cause nutrient deficiencies. Some non-food substances also contain toxic ingredients that can be dangerous if ingested.

If you are experiencing these cravings, it’s important not to panic. Instead, talk to your doctor and dietitian. They can help you to manage your cravings and find substitutes. They can also correct any nutrient deficiencies that may be contributing. 

What is Dysgeusia?

Dysgeusia is a change in your sense of taste caused by pregnancy hormones. It can lead to food aversions, even to foods you normally love. It may also lead to cravings for foods that you typically dislike. The most common symptom of dysgeusia is a sour, metallic taste in your mouth, even if you’re not eating anything. This tin or metallic taste can lead to food aversions, impact your appetite, and even make you feel sick. This can make it difficult to want to eat certain foods.

There are many tips to help get rid of the metallic taste caused by dysgeusia. Some tips include:

• Using mouthwash

• Rinsing your mouth with a combination of warm water, salt, and baking soda

• Using acids, such as citrus juice or vinegar, on foods to get rid of the metallic taste

If certain foods cause more of a metallic taste, or you feel more averse to them, don’t feel bad about avoiding them for a while. Dysgeusia is most common during the first trimester. Taste buds will typically return to normal around the second trimester when hormones begin to settle. 

Gentle Nutrition Tips for Changes in Appetite

Many pregnancy symptoms can make nutrition a challenge. These symptoms include:

• nausea

• constipation

• acid reflux

• sensitivity to taste or smells

• bloating

• hormonal changes

Gentle nutrition tips that may help you to manage these symptoms while still getting proper nourishment. Some of these tips include:

• Eating smaller meals more frequently (ex. 5-6 mini meals throughout the day)

• Choosing light, easy-to-digest foods like toast, fruits, rice, or soups

• Staying hydrated throughout the day. Choose water, fruit juice, coconut water, and fruits and veggies

• Eating raw fruits and veggies or cold foods vs cooked or hot foods (these are less likely to have a strong odor)

• Avoiding strong smells (both food and others, like perfumes, etc.), or foods and smells you are averse to

• Talk to your doctor if you feel you need medication to help reduce nausea

If your appetite and tastes are impacted during pregnancy, give yourself grace. Most food aversions or extreme changes in taste will go away as the pregnancy progresses. Even if they don’t, it is important to focus on nourishing yourself by eating what you can. If you are experiencing uncomfortable changes in appetite, talk to your doctor or dietitian. They will be able to give you more personalized recommendations to help manage your symptoms. They will also be able to check for nutrient deficiencies in the case of Pica cravings. 

If you're struggling with any of these symptoms or are looking for nutritional support during pregnancy, Aterra can help! If you would like to talk with one of our dietitians, check out the link below to get in touch:

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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.