Why You Experience Pregnancy Nausea and Cravings—and How to Eat Well Anyway

If you're currently pregnant and finding yourself hunched over the toilet at odd hours or suddenly desperate for foods you never cared about before, you're not alone. These experiences are incredibly common, affecting the majority of pregnant women. But beyond just being pregnancy symptoms to endure, they can actually tell us something important about our body's changing nutritional needs.

At Binto, we believe in empowering women with knowledge about their bodies, so let's dive into what's really happening with pregnancy nausea and cravings, and most importantly, how to nourish yourself and your baby during this transformative time.

The Reality of Morning Sickness: More Than Just a Nuisance

Despite its name, "morning sickness" can strike at any time of day (or all day long). Studies show that approximately 70-80% of pregnant women experience nausea or vomiting during the first trimester, typically starting around weeks 4-6 and improving for most women by weeks 12-14, though some experience it throughout pregnancy.

Why Does Morning Sickness Happen?

While researchers don't have a definitive answer, several theories exist:

• Hormonal changes: The rapid increase in hormones like human chorionic gonadotropin (hCG) and estrogen appears to play a significant role
  
• GDF15: Secreted by the placenta, may cause morning sickness for some women.
• Protective mechanism: Some researchers suggest nausea may actually be protective, helping you avoid potentially harmful foods during the crucial early developmental stages
• Genetic factors: If your mother or sister experienced severe morning sickness, you may be more likely to as well
• Heightened sense of smell: Many pregnant women develop a superhuman sense of smell, making previously tolerable odors suddenly nauseating

The Nutritional Challenge of Morning Sickness

When you're struggling to keep anything down, maintaining proper nutrition can seem impossible. However, there's reassuring news: your baby is incredibly efficient at taking what it needs from your body's reserves, especially in the first trimester when nutritional needs haven't increased significantly yet.

That said, there are strategies to help you navigate this challenging time:

Foods That May Help Ease Nausea

1. Ginger: Research has shown that ginger can be effective at reducing nausea. Try ginger tea, ginger candies, or even adding fresh ginger to meals when possible.
2. Cold foods: Hot foods tend to have stronger aromas that can trigger nausea. Cold options like yogurt, fruit, or chilled smoothies may be better tolerated.
3. Simple carbohydrates: Toast, crackers, and rice often provide quick, easily digestible energy that may help settle your stomach. Keep some crackers by your bed to eat before getting up in the morning.
4. Small, frequent meals: Eating smaller amounts throughout the day helps maintain stable blood sugar levels, which can reduce nausea.
5. Protein-rich snacks: Despite seeming counterintuitive, foods like nuts, hard-boiled eggs, and cheese may help regulate digestion and reduce nausea.
6. Vitamin B6 foods: Foods rich in B6, such as chicken, fish, potatoes, and bananas, may help reduce nausea symptoms.

When to Seek Help

While morning sickness is normal, you should contact your healthcare provider if you experience:

• Inability to keep any food or liquids down for 24+ hours
• Signs of dehydration (dark urine, dizziness, less frequent urination)
• Weight loss of more than 5 pounds
• Severe nausea that prevents you from functioning

Remember that in some cases, medical intervention in the form of anti-nausea medications or IV fluids may be necessary and is perfectly acceptable. Taking care of yourself means taking care of your baby too.

Pregnancy Cravings: What Your Body Might Be Telling You

Pregnancy cravings can range from the stereotypical pickles and ice cream to suddenly needing foods you never cared for before. While not every pregnant woman experiences cravings, they're common enough to be considered a normal part of pregnancy.

Why Do Pregnancy Cravings Happen?

Several factors may contribute to pregnancy cravings:

1. Hormonal influence: Changing hormone levels can affect your sense of taste and smell
2. Nutritional needs: Some cravings may reflect your body's need for specific nutrients
3. Comfort seeking: Pregnancy can be stressful, and some cravings may be your body's way of seeking comfort
4. Cultural expectations: Our awareness of the "phenomenon" of pregnancy cravings may make us more likely to notice and act on food desires

Common Cravings and What They Might Mean

While there's limited scientific evidence linking specific cravings to nutritional deficiencies, some patterns are worth noting:

Sweet cravings might be related to increased caloric needs or fluctuating blood sugar levels. While it's fine to indulge occasionally, try satisfying these cravings with naturally sweet options like fruits or a small piece of dark chocolate.

Salty food cravings could potentially be related to your body's increased blood volume and need for sodium. Satisfying this with nutrient-dense salty foods like olives, pickles (yes, they're actually a nutritious choice!), or lightly salted nuts is preferable to processed snacks.

Spicy food cravings may be your body's way of cooling itself down, as spicy foods can make you sweat. Some women report these cravings more in the later stages of pregnancy when body temperature tends to run higher.

Sour food cravings like citrus fruits or tart candies might help with nausea for some women.

Ice or cold food cravings could potentially be related to iron deficiency anemia, which is common in pregnancy. If you find yourself craving ice specifically, mention it to your healthcare provider.

When Cravings Become Concerning

While most pregnancy cravings are harmless, be aware of:

• Pica: Cravings for non-food items like clay, dirt, chalk, or laundry starch may indicate a nutritional deficiency (often iron) and should be reported to your healthcare provider immediately
• Excessive cravings for unhealthy foods that significantly impact your overall nutrition
• Cravings for unsafe foods during pregnancy, such as unpasteurized cheeses, raw fish, or undercooked meats

Nutritional Needs During Pregnancy: Beyond the Cravings

Whether you're battling morning sickness or navigating unusual cravings, understanding your changing nutritional needs can help you make choices that support both your well-being and your baby's development.

First Trimester Focus: Quality Over Quantity

Contrary to the "eating for two" myth, your caloric needs don't increase significantly in the first trimester. Instead, focus on:

• Folate/Folic Acid: Critical for preventing neural tube defects, aim for 600-800 mcg daily through food and supplements (leafy greens, fortified grains, legumes)
• Iron: Helps your body make extra blood for you and your baby (lean meats, beans, spinach, fortified cereals)
• Protein: Supports your baby's growing tissue (eggs, dairy, legumes, lean meats, nuts)
• Hydration: Even more important if you're experiencing vomiting. Drink fluids containing electrolytes so you're replenishing what you lose after vomiting. 

Second and Third Trimester: Increased Energy Needs

As your baby grows, your nutritional needs increase:

• Additional Calories: About 340 extra calories daily in the second trimester and 450 extra in the third trimester
• Calcium: Essential for developing your baby's bones and teeth (dairy products, fortified plant milks, leafy greens)
• Vitamin D: Works with calcium for bone development (sunlight, fatty fish, fortified foods)
• Omega-3 Fatty Acids: Support brain and eye development (low-mercury fish, walnuts, flaxseeds)
• Choline: Important for brain development (eggs, lean meats, cruciferous vegetables)

Finding Balance During Challenging Times

If morning sickness or strong aversions are making it difficult to eat a balanced diet, try these strategies:

1. Work with your current preferences: If all you can stomach is carbs, choose the most nutritious options available (whole grain toast instead of white, for example)
2. Take advantage of good moments: When nausea subsides, opt for nutrient-dense foods to help make up for challenging times
3. Smoothies and soups: These can pack multiple nutrients into an easier-to-tolerate form
4. Prenatal vitamins: Take them when you're least nauseated, possibly with a small snack or before bed
5. Be gentle with yourself: Remember that this phase is temporary, and perfection isn't necessary

Supporting Your Pregnancy Journey with Binto

At Binto, we understand the unique challenges of pregnancy nutrition. Our personalized supplement packs are designed to support your changing needs throughout pregnancy, providing essential nutrients even when your diet isn't perfect.

Our prenatal vitamins include:

• Easily digestible forms of key nutrients
• Ginger to help ease nausea naturally
• High-quality ingredients without unnecessary fillers

We also offer one-on-one consultations with our team of healthcare professionals who can provide personalized advice for managing pregnancy symptoms while maintaining optimal nutrition.

The Bottom Line

Pregnancy nausea and cravings are normal parts of the journey for many women. While they can sometimes make nutrition challenging, understanding why they happen and having strategies to work with them can help you navigate this special time more confidently.

Remember that perfection isn't the goal—consistency and doing your best with the circumstances you have is what matters. Even through challenging times, your body is designed to nurture your growing baby.