Cheese rolls with Nutella or apple pie with ketchup: while some pregnant women develop the strangest cravings, others eat no differently than before.

A nutritionist reveals why some pregnant women's eating habits change, what reveals ravenous hunger and why expectant mothers don't have to eat for two.

Pregnancy hormones can change the feeling of hunger
During pregnancy, the body changes. In the beginning, many pregnant women suffer from morning sickness or even have to vomit. Tiredness, a change in appetite and mood swings are also common symptoms of pregnancy. The cause is the new hormonal situation that sets in in the body. It is not uncommon for pregnant women to suddenly develop an aversion to the taste or smell of foods they actually like very much - and they suddenly feel ravenous for new and unusual combinations of foods.

There are various explanations for these phenomena: On the one hand, it is the protection of the body from substances that could harm the unborn child and the mother. On the other hand, a good supply of nutrients is important for the development of the child. A sudden craving for a certain food can be an indication that it contains nutrients that the body needs at that time.

Listen to your body during pregnancy - with some exceptions
"Pregnant women should be considerate of their new preferences: Foods they feel like eating should be included in their diet. Even if they are sometimes strange combinations," says Brigitte Neumann, a graduate oecotrophologist from Uttenreuth. "But it is important to follow the dietary recommendations of the gynaecologist. Foods that pregnant women should avoid include raw sausages, raw meat, raw eggs, raw fish and seafood, and raw dairy products such as raw milk and raw cheese.

These nutrients are particularly important during pregnancy

If a pregnant woman on a vegetarian diet suddenly has a craving for meat, this may be a result of the increased need for iron during pregnancy. A craving for fish may indicate an increased need for iodine or omega-3 fatty acids. An increased need for salt can be the cause of cravings for salty foods. Since folic acid and iodine are among the micronutrients of which the body needs more during pregnancy and which cannot always be supplied in sufficient quantities through food, supplements are often necessary. "It depends on the individual nutritional and health situation whether it is necessary to take certain supplements. The doctor will discuss this with the pregnant woman," says Neumann. "Important for vegans: vitamin B12 MUST be supplemented".

Morning sickness: sometimes you can get relief with food

Some pregnant women struggle with morning sickness and even vomiting in the first week of pregnancy. Here, too, experts suspect the hormonal changes or the preparation of the body for pregnancy as the cause. Even if hunger is not particularly pronounced in the case of nausea, it is sometimes possible to get rid of the discomfort a little by eating.

"Even with morning sickness, it is good to pay attention to your own needs. Sometimes several small meals help to relieve the nausea. Some women find it helpful to eat a snack right after getting up. For others, a more substantial 'late meal' is good," says Neumann. "If a woman notices that eating more often is good for her, she should listen to it, even if she has already gained weight at the beginning of pregnancy. This is especially the case with very slim pregnant women, who then do not gain excessive weight later on."

Against nausea and cravings in pregnancy: 7 tips

Seven more practical tips that (sometimes) help against nausea in pregnancy - and can often also relieve cravings:

• Salt sufficiently. Do not over-salt, but use as much (iodine) salt as corresponds to a pleasantly salty. Sometimes a slight lack of table salt is a cause of nausea, says the nutrition expert.
• Drink still mineral water. Still mineral water is often better tolerated by a sensitive stomach than sparkling water. Drinking enough is important during pregnancy because the blood volume increases in pregnant women and they also sweat more. The German Nutrition Society (DGE) recommends 1.5 litres of water per day for pregnant women.
• Prepare porridge in the morning. Oatmeal soaked overnight and boiled once in lightly salted water in the morning is filling, contains vegetable iron and is usually well tolerated even by a sensitive stomach. If the stomach is more stable, fruit - which improves iron absorption - and nuts can supplement the oatmeal.
• Fennel vegetables and fennel tea. Fennel contains essential oils that soothe the gastrointestinal tract. Fennel can be eaten as a vegetable or drunk as a tea after a meal. Choose easily digestible vegetables.
• Easily digestible vegetables relieve the stomach, for example cooked potatoes and carrots.
• Spices for discomfort. Spices such as cumin, coriander, cardamom, nutmeg, cinnamon and fennel have a calming effect on the gastrointestinal tract, support digestion, can improve malaise and sometimes relieve cravings. Ginger and ginger tea.
• Ginger as a spice and ginger tea are also worth trying to improve morning sickness. If the pungent substances are not good for you, you should avoid them.
• No diet during pregnancy
• It is not uncommon for women to feel insecure when cravings keep knocking and the scales show more and more - and they try to "control" themselves when eating. But dieting during pregnancy is not a good idea. Weighing up to 16 kilograms more is a reasonable guideline for normal-weight women. The body needs energy and nutrients - and so does the child.

"Not every woman is ravenously hungry. So don't panic. Healthy and balanced food is important during pregnancy. And when cravings come, you should accept them," says Neumann. "Pregnancy is a phase of life in which every woman has the chance to listen especially to her body's needs, which are also closely related to those of her baby in her belly."

When is gestational diabetes imminent - and how dangerous is it?
Under the influence of pregnancy hormones, the metabolism changes. As a result, the body's cells absorb the sugar dissolved in the blood from food more slowly - in the case of a predisposition and gestational diabetes - and the blood sugar level rises. If certain values are permanently exceeded, this is called gestational diabetes. The risk of gestational diabetes is increased in women who are very overweight, gain a lot of weight during pregnancy and have a predisposition to it, for example if relatives already have diabetes. Severe stress during pregnancy is also discussed in connection with gestational diabetes. Regular blood sugar measurements help in the early detection of gestational diabetes.

"The most important complication of gestational diabetes is that the foetus becomes too big and too heavy, which can lead to complications during birth. In addition, the increased blood sugar can lead to an increased susceptibility to infections and other complaints in the woman," explains Neumann. "Pregnant women who eat a balanced diet, exercise regularly and can cope well with stress are less likely to develop gestational diabetes than women who suffer from stress or who gain a lot of weight and are overweight. Nevertheless, gestational diabetes cannot be prevented with certainty. Every pregnant woman's blood sugar levels can rise due to the changed metabolic situation.

Sources used

    gesundheitsinformation.de: "Pregnancy". Online information from the Institute for Quality and Efficiency in Health Care (IQWiG). (as of 21 September 2022)
    gesundheitsinformation.de: "Gestational diabetes". Online information from the Institute for Quality and Efficiency in Health Care (IQWiG). (Status: 7 October 2020)
    dge.de: "Uniform recommendations for action during pregnancy updated and expanded". Online information of the German Nutrition Society (DGE). (Status: 2018)
    dge.de: "Ernährung in Schwangerschaft und Stillzeit". Online information of the German Nutrition Society (DGE). (As of: Retrieved 28 March 2023)
    diabinfo.de: "How is gestational diabetes treated?". Online information of the diabetes information portal diabinfo. (As of: 25 January 2021)
    klartext-nahrungsergaenzung.de: "Iodine, folic acid, iron... Which food supplements do pregnant women need?". Online information of the consumer advice centre. (Status: 22 November 2022)