Pregnancy can bring unexpected changes—one of the most surprising being food aversions. For 63% of Singaporean moms, certain foods suddenly become intolerable, making it harder to maintain a balanced diet.
One day, your favorite meal might make you feel nauseous. The smell of coffee might become unbearable. Even plain rice might feel impossible to eat. Why does this happen, and what can you do about it? Let’s explore the science behind food aversions, how they impact pregnancy, and practical ways to manage them without stress.
Why Do Food Aversions Happen?
Food aversions are a normal part of pregnancy, often caused by:
Hormonal Changes – Rising hCG and progesterone levels can affect taste and smell, making some foods suddenly repulsive. Heightened Sensory Perception – Pregnant moms often experience a stronger sense of smell, which can make certain foods overwhelming. Digestive Changes – The body slows digestion during pregnancy, making heavy or rich foods harder to tolerate. Instinctive Protection – Some scientists believe food aversions evolved as a way to protect moms and babies from potential toxins. That’s why strong-smelling or high-protein foods—like meat, eggs, or fish—are common triggers.
While food aversions are completely normal, they can make it harder to get essential nutrients. That’s why it’s important to find ways to adjust without feeling frustrated or guilty.
How to Manage Food Aversions
Food aversions are a pregnancy symptom that can make meals challenging, but there are ways to work around them. Here’s what can help:
Experiment with Textures & Temperatures – Sometimes, the way a food is prepared makes all the difference. If warm eggs make you nauseous, try them cold or blended into a smoothie. If meat feels unappetizing, shredded or minced versions might be easier to eat.
Eat Small, Frequent Meals – Large meals may feel overwhelming. Instead, snack on light, nutrient-dense foods throughout the day to maintain energy levels.
Try Gentle, Neutral Foods – If most foods feel intolerable, stick to plain options like toast, crackers, yogurt, or mild soups until your appetite returns.
Stay Hydrated – Many moms find that infused water, herbal teas, or cold beverages help settle nausea. Avoid strong-smelling drinks like coffee if they trigger aversions.
Listen to Your Body – Forcing yourself to eat foods that make you sick isn’t necessary. Instead, focus on finding alternative sources of essential nutrients. For example, if you can’t stomach meat, try lentils, tofu, or nuts for protein.
These strategies can help keep your nutrition on track, but sometimes, it’s reassuring to know you’re not alone.
Where to Find Support & Advice
Not every pregnancy experience is the same, and sometimes, getting insights from other moms or experts can make all the difference.
MomGenie: A 24/7 AI Assistant for Pregnancy & Parenting
Supermom’s AI-powered assistant, MomGenie, is a go-to resource for pregnancy-related concerns. In fact, 53% of Singaporean moms use MomGenie to get advice on diet and nutrition.
Whether you’re looking for meal ideas, alternative food choices, or ways to manage nausea, MomGenie provides instant, research-backed insights whenever you need them.
How Long Do Food Aversions Last?
Most food aversions start early in the first trimester, often between weeks 5 and 9, and tend to fade by the second trimester. However, some moms experience them throughout pregnancy or even develop new aversions later on. Every pregnancy is different, so there’s no set timeline.
If food aversions persist, don’t panic. The key is staying flexible with your diet and finding workarounds that still provide essential nutrients. Even if your food choices become limited, your baby will still get the necessary nutrients from your overall diet and prenatal vitamins.
Can Food Aversions Affect Your Baby?
Food aversions can make it harder to eat a well-rounded diet, but they don’t usually harm the baby. Your body naturally prioritizes your baby’s needs, drawing nutrients from stored reserves.
However, prolonged aversions to essential nutrients like protein, iron, or calcium may require adjustments. If you find yourself avoiding multiple food groups for an extended time, consider:
Nutrient substitutes – If dairy is unappealing, try fortified plant-based milk or leafy greens for calcium. Prenatal vitamins – These help fill nutritional gaps when food aversions limit dietary variety. Professional advice – If you’re concerned about your diet, a healthcare provider or MomGenie can provide tailored recommendations.
When to Seek Help
While food aversions are a normal pregnancy symptom, if they severely impact your nutrition or cause weight loss, it’s best to consult a doctor. Persistent nausea, vomiting, or extreme food restrictions could be a sign of hyperemesis gravidarum, a severe pregnancy-related condition requiring medical attention.
If your diet is becoming too restrictive, consider speaking to a healthcare provider for additional support.
Final Thoughts
Food aversions are a temporary but frustrating part of pregnancy. The key is to find what works for you—whether it’s adjusting meal textures, focusing on light foods, or seeking expert guidance.
If you’re struggling with what to eat, help is always available—whether through expert guidance from MomGenie.
Pregnancy is different for everyone, but you don’t have to navigate it alone. 
For other great tips on pregnancy nutrition and how to navigate the journey, check out this article!
