The smell of fish, the texture of leafy greens, and all the chewing that meat requires are probably things you didn’t think about before pregnancy. But now that you’ve got bread in your oven, these are just a few of the many potentially offensive features of food that can make you nutty in the first trimester (and in the second trimester … and possibly even in the third trimester).
The food avoidances experienced by each pregnant woman will be different, but you can be sure that many a beautiful baby has grown up from a parent who survived non-stop nausea by living off white bread and salt.
However, crackers do not make for an ideal pregnancy diet for anyone. So we asked three dietitians for their best advice on managing the most common pregnancy food avoidances while being confident they’re getting the nutrients they need to grow a healthy bundle. The best part: It only requires a crumb of creativity.
What Causes Food Avoidance During Pregnancy?
Between pregnancy symptoms such as morning sickness, vomiting, food cravings, sensitivity to strong smells, and food avoidance, there is clearly a significant relationship between pregnancy and foods. In fact, one study found that about 80% of women experience nausea during pregnancy, and about 54% experience food avoidance(s) of some kind.
But, while the science of pregnancy leaves many questions unanswered, the cause of food aversions doesn’t seem to be one of them. It’s safe to assume that your fresh food has something to do with flood of hormonal changes handled by your body (especially in the first trimester with rapid increases in hCG levels).
Another reason why you suddenly find yourself hating certain foods you loved before pregnancy is basic intuition. Dietitian based in California Sonya Angelone, MS, RDN, CLT, a spokesperson for the Academy of Nutrition and Dietetics, says that your avoidance of food during pregnancy may also be your body’s way of keeping you safe. “Food avoidance may be nature’s way of avoiding potential toxins or chemicals,” he said.
There is no limit to foods that may not be attractive to every pregnant woman, but include most common Foods to avoid in pregnancy include fish, meat, and eggs. Here’s what our expert nutritionists and dieticians have to say about these specific foods, the nutrients they provide, and possible ways to work around your avoidances to maintain a healthy diet.
Common Offenders: Fish (and Other Seafood)
Fish offers essential fatty acids (such as DHA) that are critical for brain development, as well as protein, zinc, and iodine, but the strong odor, taste, and texture are often too much for pregnant women.
If your heightened sense of smell sends you running for the bathroom when cooking fish, try baking it with aromatic herbs and spices. Less common fish with low mercury content include tilapia, catfish, and canned light tuna.
You might even consider this your excuse to skip the homemade dinner rush—to save your nose from lingering odors—and dine out. “I recommend ordering these foods at restaurants versus cooking at home,” says Angelone. If you decide to eat in the comfort of your own home, “choosing very fresh seafood is important,” he says, adding that doing so will help reduce odors.
If you curse the fish for the duration of your pregnancy, Rebecca Scritchfield, RDNa certified health and fitness specialist and author of Kindness of the Body, suggests swapping bean-and-cheese nachos for protein and zinc, and munching on cranberries (dried and sauced) for iodine. As for omega-3 fatty acids, look to ground flaxseeds and walnuts.
Common Offender: Meat
Does the texture of meat turn you off? If so, varying the way you cook can help, says Angelone. You can do better with meat grilled or baked, possibly even cooked until tender in a slow cooker.
If the smell is repulsive, try handing the tongs to someone else and put your feet up while preparing any meat. Including meat in mixed dishes, such as potpies or stir-fries, can also help mask flavor and texture, says Scritchfield, who recommends adding additional layers of flavor in the form of ginger- soy or barbecue sauce.
Whether you cut it up or cut it whole, nutrients from meat that are important for you and your growing baby that you’ll want to find from other sources include protein, zinc, iron, B vitamins, and magnesium.
For protein, you have many options. Ashvini Mashru, MA, RD, LDN, a certified personal trainer and wellness coach based in Malvern, Pennsylvania, recommends bean or soy products (especially tofu or edamame). Quinoa also packs a heavy punch of protein. Another option is to research high-quality protein powders that can be added to smoothies, which your stomach will barely notice (but be sure to double-check the safety with your OB-GYN before including them in your diet).
Another substitution Scritchfield recommends is swapping red meat or turkey burgers for burgers made with beans or lentils. They usually have more fiber than meat, as well as protein, iron, zinc, and magnesium. Similarly, a good veggie chili will do your body good too.
Common Offenders: Eggs, Milk, and Yogurt
The calcium, protein, and riboflavin found in eggs and dairy products like milk and yogurt are essential for baby development—but don’t be surprised if your body boycotts them. Fortunately, these foods can be eaten in a variety of ways, Angelone says.
For example, eggs, which also contain very important choline, can be cooked or made into egg salad and eaten cold. They can also be scrambled or served in a frittata. With a little trial and error, you’ll discover if one form tastes better than another.
For dairy, you may find that kefir, a fermented drink, gives you less trouble with your gag reflex. “Low-sugar yogurt varieties are often better tolerated because excess sweetness can be a problem for some,” says Angelone.
To trick your body into putting up its defenses, try making a fruit-based smoothie with yogurt and milk. “Add seeds and vegetables for more calcium and choline,” suggests Scritchfield.
If milk is an ongoing issue, skip it altogether, advises Mashru—and instead rely on cheese and yogurt options. They are less harmful for women with aversion to milk. If you’re dairy-free, “substitute calcium-fortified juice, soy, sesame seeds, broccoli, and cooked dried beans,” suggests Mashru, “to give you a healthy calcium bonus.”
Avoidance of food during pregnancy is not pleasant, and even the most creative solutions may still not be enough to suppress your rejection of certain foods. If that’s the case, talk to your doctor about your situation so you can make a plan together. And don’t worry, it’s not permanent. Once the baby arrives, chances are you’ll be able to enjoy your favorite foods again and resume your normal balanced diet.
