Cravings
CRAVINGS
Defined: Anything (not just food) we long for
It is important to remember that food (whole & colorful) does makes us feel emotion-plants literally have the power to make us happier. Food is foundationally & chemically emotional. The trick is managing the same emotional power that comes from salt, fat and sweet. A trio that triggers dopamine-the feel-good brain chemical that keeps us wanting for more. The more processed and convenient our food becomes, the more powerful and scrambled the message of craving vs. need becomes.
For centuries, the desire for specific foods during pregnancy has been documented, with 50–90% of women reporting some sort of craving and hormones, as well increased nutrient needs play a key role. Neuropeptide Y, a hormone associated with appetite stimulation in both humans and animals, increases during pregnancy. Cravings are also driven by nutritional deficiencies as well as macronutrient imbalance, and stress plays a significant role too.
There is a natural rise in appetite pattern during pregnancy, as the 1st trimester commonly brings nausea and vomiting (food aversions), the 2nd trimester appetite increases and in the 3rd trimester is a period of significant growth often associated with increased hunger and less digestive space.
GrowBaby Care:
→ Nourish with Flavor Diversity. Flavor diversity supports certain targeted organs and supports fetal development*– So, what are those cravings trying to tell you and how do you support them?
SWEET: Pancreas and sugar metabolism
▪ Macronutrient balance – support with adequate protein/fat/fiber, phytonutrient support
SALTY: Adrenal glands and kidneys
▪ Stress – relaxation work, support with fluids/hydration, electrolyte support
BITTER: Lymph support and protein metabolism
▪ Focus on alkaline rich foods, raw fruits/veggies, proteolytic enzymes-papain, bromelain & fermented foods
SOUR: Liver detoxification and fat metabolism
▪ Support with digestive enzymes – cholagogues – mineral array
PUNGENT: Anti-inflammatory and improved assimilation
▪ Support with herbs/spices - garlic and ginger, mustard, turnips, scallion, radish, horseradish to emulsify fat from oily food
SPICY: Blood circulation and anti-microbial
▪ Movement, nitric oxide rich foods, fermented and iron rich foods – herbs and spices
FIBER: try for at least 30-40 grams of fiber daily. Fiber slows down carbohydrate metabolism, allowing the breakdown of sugar to be slow and steady keeping you satisfied longer.
LIMIT added sugar to <30 grams daily: check nutrition labels for added sugar in particular. Added sugar beyond what is naturally occurring in foods can trigger cravings. Natural sweet foods like fruit, vegetables, nuts, dark chocolate, honey and maple syrup are examples of sweet whole food choices that we approve of!
→ Move: Moving helps you make endorphins and dopamine-neurotransmitters that help your body feel good. Daily movement, particularly if you can go outside, is a powerful way to help you nourish yourself.
→ Restore: Practice sleep hygiene, work toward 8 hours nightly, getting into bed no later than 11P. Poor sleep = stress upon waking = natural desire for sweet = emergency foods (quick metabolizing, short lasting) = energy crashes…and so the cycle continues.
→ Relax: Cravings can have a deeply emotional side to them. Often, we don’t need the cookie, but rather the feeling that the cookie brings-warmth, care (was it made for you by your Mom or a loved one), does it give you permission to pause? What else fills you that way? Reflect on the temperature of the cookie-warm…perhaps a warm bath or a hot cup of tea with honey can do the trick?
→ Relate: Nourishment comes in many forms-obviously, food is a consistent and necessary one, but emotional nourishment can solve a craving. Touch & time are basic needs for most. Reach out to a safe and loving person in your life and ask for time to be together. This is long-lasting in a way that a food choice may not solve.
→ Nutrients
o Macronutrient balance is important-meet your daily needs for protein** and emphasize colorful plants throughout the day
o Protein powders like rice, hemp, whey, non-GMO organic soy, and pea proteins provide dense protein options without high eating volume. Augment your diet with protein powders if protein is a challenge.
**General recommendations are 65-75 grams of protein daily in the 2nd, 3rd and 4th trimesters. But, see our protein calculator online to determine your individual needs based on current activity levels, weight gain to date and suggested recommendations based on omnivore, vegetarian or vegan dietary approaches
Science Corner (Why it matters for long-term health, diagnoses, & birth outcomes)
In a study with 2,022 pregnant women
• 22% craved sweets
• 13% craved savory
• 11% craved salty
• 4% craved starchy
Sweet cravings = dietary increase of sucrose, total fat & saturated fat intake
Savory cravings = dietary increase of omega-3 fatty acids
Salty cravings = dietary increase of fiber intake
▪ Salty cravings = associated with lower risk of GDM
Starchy cravings = dietary increase of carbs and decreased total fat
Why it matters? Food cravings may be associated with certain nutritional deficiencies, which may impact fetal development, it is possible that cravings and acquired nutrition during pregnancy may impact later development1. We also know that flavor diversity in pregnancy and breastfeeding provides an opportunity for palette development in your child, far before food introduction at 6 months.
Sources
Al-Mehaisen LM, Al-Husban NA, Matalka AI, Al-Kuran OA. Is there a relationship between children's behaviour and food cravings during pregnancy?. J Taibah Univ Med Sci. 2018;13(6):547–551. Published 2018 Oct 30. doi:10.1016/j.jtumed.2018.09.004