Pregnancy Cravings: 8 Healthy Ways to Manage Them

Suddenly wanting suya at midnight, ice cream with pepper, or a lump of nzu? Food cravings are a very common part of pregnancy. Most are harmless, but some can affect your nutrition or signal a health problem. Here is what causes pregnancy cravings, how to manage them in a healthy way, and when to talk to your doctor.

Why do pregnant women have cravings?

Researchers don’t fully understand why cravings happen. Hormonal changes, a heightened sense of taste and smell, emotions, and cultural habits all seem to play a part. Cravings often start in the first trimester, peak in the second and ease in the third, but every pregnancy is different. It is also perfectly normal to have no cravings at all.

8 healthy ways to manage pregnancy cravings

1. Don’t skip breakfast. Starting the day with a balanced meal, such as oats, eggs, beans or wholemeal bread with fruit, keeps your blood sugar steady and reduces strong cravings later.

2. Eat small meals regularly. Four to six small meals or snacks a day stop you getting too hungry, when cravings are hardest to resist.

3. Choose healthier swaps.

• Craving something sweet? Try fruit, plain yoghurt with honey, or a smoothie
• Craving something salty or crunchy? Try roasted groundnuts, popcorn without too much salt, or carrot sticks
• Craving fried food? Try roasted plantain (boli) or baked sweet potato
• Craving fizzy drinks? Try water with lemon, or zobo with less sugar

4. Allow small treats. You don’t have to ban the foods you crave. A small portion now and then is fine as part of a balanced diet.

5. Drink enough water. Thirst can feel like hunger. Aim for around 8 to 12 cups of fluid a day.

6. Stay active. Gentle exercise such as walking can lift your mood and reduce cravings. See exercises for pregnant women.

7. Get enough sleep and rest. Tiredness can make cravings for sugary foods stronger.

8. Take your antenatal supplements as prescribed, including iron and folic acid. Read about prenatal supplements.

Cravings for non-food items (pica)

Some pregnant women crave things that are not food, such as nzu (native chalk or clay), ice, soap, charcoal or sand. This is called pica. It can be linked to iron deficiency (anaemia).

Eating clay such as nzu can be harmful. It may contain lead, parasites or other contaminants, and it can stop your body from absorbing iron and other nutrients. If you crave non-food items, don’t eat them, and tell your doctor or midwife so they can check your iron levels.

Foods to limit or avoid in pregnancy

• Raw or undercooked meat, fish and eggs
• Unpasteurised milk and fresh soft cheese, such as fresh wara that has not been boiled
• Too much caffeine: keep it under 200 mg a day, about two cups of instant coffee
• Alcohol: there is no safe amount in pregnancy
• Large amounts of sugary drinks and snacks, which can raise the risk of gestational diabetes
• Unregulated herbal mixtures

See the dos and don’ts in pregnancy and fruits and vegetables for pregnancy.

When to talk to your doctor

• You crave non-food items such as clay, chalk or ice
• Cravings lead you to eat mostly sugary or salty foods
• You are gaining or losing weight faster than expected
• You have very strong thirst, frequent urination or tiredness, which can be signs of gestational diabetes

Frequently asked questions

Is it normal not to have cravings during pregnancy?
Yes. Many women have few or no cravings, and it says nothing about the health of the baby.

How long do pregnancy cravings last?
They often start in the first trimester and ease by the third, but they vary from woman to woman.

Is it safe to eat nzu in pregnancy?
No. Nzu and other clays can contain harmful substances and affect iron absorption. Tell your doctor if you crave it.

Planning ahead? Find out whether HMO plans cover pregnancy and childbirth in Nigeria and the best HMO plans for families.

This article is for general information and does not replace advice from your doctor or midwife.

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