Cravings are one of those curious little side effects of pregnancy that catch many of us by surprise. One moment you’re happily munching on your usual favourites, the next you’re daydreaming about vinegar crisps dipped in custard or can’t stop thinking about that one specific brand of ice lolly from 1997.
You’re not alone. Around 50–90% of pregnant women experience cravings at some point, most often in the first and second trimesters, but they can strike at any time. Sweet, salty, spicy – or all three at once – there’s no rulebook.
And while some women go off their old favourites (farewell, morning coffee), others discover new culinary highs or lows. Even the weird pregnancy cravings – like Marmite on bananas or a cheeky nibble of a sponge – are totally normal. It’s just your body’s way of riding the wild hormonal rollercoaster that is pregnancy!
Why do pregnancy cravings happen?
There’s a long-held belief that pregnancy cravings are your body’s way of calling out for nutrients – that an intense need for, say, steak and chips is actually your baby’s way of saying “I need iron!” – but recent research suggests it’s not quite that simple.
Cravings seem to be shaped just as much by culture and psychology as by biology. For instance, in Japan, pregnant women are more likely to crave rice, while in the UK and US, it’s chocolate, crisps or ice cream. This suggests cravings might reflect what we’ve been taught to associate with comfort, reward or even what we feel allowed to indulge in.
At the same time, hormonal shifts, particularly rising levels of hCG and progesterone, can heighten your sense of taste and smell, changing the way foods appeal to you. And as your metabolism adapts, fluctuations in blood sugar can also lead your body to crave quick sources of energy like carbs or sweets.
Pregnancy can also bring a sense of permission, a moment when women feel it’s socially acceptable to let go of food rules and just eat what they want. Cravings might be the result of both that mental freedom and the emotional support we seek during such a transformative time (like your partner fetching chips at midnight, it’s not just about the salt, it’s about being cared for).
Ultimately, cravings are complex, but they’re completely normal, and you’re not alone in experiencing them.
The most common – and weird – pregnancy cravings
Every pregnancy is different, but some cravings are surprisingly popular – and others fall firmly into the category of weird pregnancy cravings. A UK study of 1,400 mums-to-be by Pregnacare found that 67% experienced cravings, with chocolate, fruit and ice lollies topping the list. No surprise, really – they tick all the boxes: sweet, refreshing, and easy to eat in bed.
Here’s a look at some of the most common – and curious – things mums-to-be find themselves reaching for:
Salt: If you suddenly can’t get enough chips, crisps or pickles straight from the jar, you’re not alone. Salty cravings may be your body’s way of adapting to the increased blood volume in pregnancy. Plus, let’s be honest, pickles are just weirdly addictive.
Sweet treats: Craving sugar? It could be your body asking for a quick energy boost during a dip, especially in the first trimester. Sweet foods like chocolate, cake or even a spoonful of jam can feel incredibly comforting when you’re tired, emotional or just need a pick-me-up.
Fruit: Zingy, juicy and refreshing, citrus fruits, berries and tropical favourites like mango often top the craving charts. These kinds of cravings may be linked to hydration needs or a subtle nudge toward vitamin C. Either way, there’s nothing quite like the joy of a perfectly ripe satsuma.
Dairy: Craving milk, yoghurt or – the big one – cheese? This could be your body’s way of asking for calcium or protein to support your baby’s growing bones. Or maybe it’s just that cheese on toast tastes incredible right now (because it does).
Unusual combos: Ice cream and gherkins? Marmite on bananas? We’ve heard it all – and we promise, you’re not the only one. Weird pregnancy cravings are a hallmark of pregnancy, and while science hasn’t quite figured out why they happen, they’ve become a rite of passage for many mums.
Do cravings mean anything?
While most pregnancy cravings are for food (even if it is ketchup on carrots!), some women experience strong urges to eat non-food items – like chalk, soap, or soil. This is known as pica, and although it might feel strange, it’s more common than you’d think.
Studies show the prevalence of pica in pregnancy ranges widely – from 0% to as high as 68%, depending on the group studied. Experts believe it’s likely underreported, as many women feel too embarrassed to bring it up or assume it’s just “one of those pregnancy things.”
But pica can sometimes signal an underlying deficiency, especially in iron or zinc, and in some cases, it can lead to health risks if the substances are actually consumed.
It’s also worth checking in if you notice sudden shifts in your appetite or intense cravings for a specific food group, especially if they come with fatigue, dizziness, or other symptoms. For example, a strong craving for ice has been associated with iron deficiency anaemia, while changes in taste or appetite might hint at a vitamin B12 shortfall.
As always, if something doesn’t feel quite right, trust your instincts and reach out to your GP or midwife – you know your body best.
How to satisfy cravings in a nourishing way
Cravings are completely normal – and often, totally delicious – but if you’re looking to satisfy them in a way that also supports your body (and baby), here are a few gentle swaps and suggestions that blend comfort with nourishment.
Craving sweet? For an energy-boosting alternative without the sugar crash:
- Medjool dates – soft, naturally sweet, and packed with potassium
- Frozen grapes or berries – refreshing and full of antioxidants
- Smoothies – blend fruit, nut butter, and a splash of oat milk for a creamy treat
Craving salt? Instead of reaching straight for the crisps, try:
- Olives – savoury, satisfying, and full of healthy fats
- Lightly salted nuts – a source of protein and minerals
- Seaweed snacks – crunchy, salty and rich in iodine (great for thyroid support)
Craving cheese? Cheese can be wonderfully nourishing in moderation. Go for:
- A few slices of aged cheddar or feta with apple or oatcakes
- Grated parmesan over roasted veggies – big flavour in small amounts
- A cheesy omelette – protein-rich and satisfying, especially in early pregnancy
Craving something… odd? Sometimes it’s not the food but the texture, crunch or contrast your body’s after. Try mixing up your meals with:
- Creamy + crunchy (like yoghurt with granola)
- Hot + cold (like warm oats topped with frozen fruit)
- Salty + sweet (like nut butter on sliced apple or banana)
Sometimes cravings are your body’s way of asking for comfort, not just calories, so if a craving strikes, try plugging into a moment of calm:
- Light a soothing candle
- Rub your bump with your favourite body oil
- Take a few deep breaths before you eat, and really savour each bite
This is where Cradle & Tonic comes in – our candles and body care products are designed to turn everyday moments into little rituals of care. Whether you’re making a snack or running a bath, let it be a pause. A chance to connect, listen in, and respond to what your body’s truly asking for.
Embracing the weird (without the guilt)
Cravings can be funny, surprising, even a little baffling, but they’re also deeply emotional. They often show up in moments of fatigue, stress, joy or simply the need for comfort. And that’s okay.
Rather than judging yourself for what you’re craving, try to get curious. What’s your body asking for? What might you be feeling? Journaling about your cravings – or even turning them into a fun memory (hello, midnight pineapple runs) – can help you reflect with kindness, not criticism.
Pregnancy isn’t the time for food guilt. It’s the time for self-kindness, for softening the rules and for celebrating the work your body is doing every single day. Whether you’re dreaming of strawberries at midnight or craving chips with chocolate sauce, your body is doing incredible work. Listen to it and honour it gently.
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