I Can’t Bear Food Smells. How Can I Eat Properly? Tips for a Healthy Pregnancy

Pregnancy can bring about a wide range of symptoms, some of which are more unexpected than others. One common complaint, especially during the early stages, is a heightened sensitivity to food smells. For some pregnant women, certain smells – especially those from food – can become overpowering or even nauseating. This can make meal times challenging, and leave you wondering how you can maintain a nutritious diet when the thought of eating anything is difficult.

If you’re struggling with food smells and finding it hard to eat properly during pregnancy, don’t worry. You’re not alone. Many expectant mothers experience this issue, particularly in the first trimester when hormonal changes are most intense. In this article, we’ll explore why you might be sensitive to food smells during pregnancy, how it can affect your antenatal care, and what steps you can take to ensure you get the proper nutrition for both you and your baby, even when food smells are unbearable.

Why Do Food Smells Become So Intense During Pregnancy?

Before diving into practical solutions, it’s important to understand why food smells might be making you feel nauseous or averse to eating in the first place. The reason behind this can be traced back to hormonal changes that occur during pregnancy, particularly in the first trimester.

Hormonal Changes and Increased Sensitivity

Pregnancy triggers significant hormonal fluctuations, with the rise of human chorionic gonadotropin (hCG) and increased estrogen levels. These hormones can heighten your senses, including your sense of smell, leading to an increased sensitivity to odours. While this heightened sense of smell can help you detect potential dangers in your environment (like spoiled food), it can also lead to an aversion to certain scents that you would normally find tolerable. In fact, many women experience a condition called pregnancy-related nausea, which is linked to these hormonal changes and may be triggered by strong food smells.

Morning Sickness and Food Smells

Another factor that can exacerbate food aversions is morning sickness. Although the term suggests that it only occurs in the morning, it can happen at any time of day. Morning sickness is the nausea and vomiting that occurs in early pregnancy, and it can be easily triggered by certain smells, including food aromas. This is why many women find themselves unable to eat even basic foods like bread, eggs, or cooked meats, which can all smell particularly strong and off-putting.

The Role of the Olfactory System

The olfactory system, which is responsible for the sense of smell, becomes more sensitive during pregnancy due to hormonal influences. This increased sensitivity can make certain food smells feel overwhelming, even if you didn’t mind them before. Foods with strong, pungent smells like fish, garlic, or coffee can trigger nausea and make eating seem impossible. For some women, this aversion to smells may persist throughout pregnancy, while for others, it may subside once the hormonal changes stabilise in the second trimester.

How Can I Eat Properly When Food Smells Are Overwhelming?

Even if the smell of food is causing you distress, it’s important to ensure that you are still getting the right nutrients to support your growing baby. Poor nutrition can affect both your health and the development of your baby, so it’s essential to find strategies that work for you during this challenging time.

1. Focus on Easy-to-Eat, Mild Foods

If strong smells are unbearable, try focusing on foods with mild aromas that are easier on your senses. Choose bland or simple foods that are not only nutritious but also less likely to trigger your nausea.

• Plain crackers, dry toast, or rice cakes: These carbohydrate-rich foods can help settle your stomach and are generally easy to tolerate.
• Boiled or mashed potatoes: Simple potatoes can be comforting and mild without strong aromas.
• Plain pasta or noodles: These can be a gentle option that fills you up without overwhelming your senses.
• Fruit: Fresh fruits like bananas, apples, or berries tend to have a subtle fragrance and can provide a good source of vitamins.

It’s also helpful to prepare these foods in advance so that you aren’t exposed to cooking smells when you’re feeling sensitive. If the smell of food cooking in the kitchen is too much, try preparing meals ahead of time or ask your partner or family member to help out.

2. Keep Meals Small and Frequent

If the thought of a large meal feels overwhelming, try eating smaller meals throughout the day instead of three large meals. Smaller meals are less likely to trigger nausea or food aversions, and they can help keep your energy levels up. Having a handful of nuts, a piece of fruit, or a slice of toast between meals can help you maintain a balanced diet while avoiding the discomfort of large portions.

3. Chill Your Food to Reduce Smells

Cooking smells can be more intense when food is hot, so try cooling down your food before eating. Foods that are chilled, like salads or cold sandwiches, tend to have much milder aromas than foods that are steaming hot. You might also consider switching to cold or room-temperature meals as much as possible to help reduce the impact of food smells.

4. Choose Foods That Are Easy on the Stomach

Certain foods are known for their gentle effect on the stomach and are less likely to cause nausea or discomfort. Incorporate these into your diet when food smells become unbearable:

• Ginger: Known for its anti-nausea properties, ginger can help soothe your stomach. You can consume it in tea, ginger biscuits, or add it to meals.
• Plain yoghurt: This can be a calming option for the stomach, and it also provides beneficial probiotics to support your digestion.
• Oatmeal: A mild food that’s easy on the stomach and can be enjoyed at any time of day.

These foods are also nutritious and can provide a steady source of energy and nutrients, which are crucial for your antenatal care.

5. Consider Antenatal Vitamins and Supplements

If you find it difficult to eat enough healthy foods due to food aversions, it may be necessary to supplement your diet with antenatal vitamins. These supplements can help fill in nutritional gaps and ensure that you’re getting the essential nutrients needed for a healthy pregnancy.

Prenatal vitamins typically include key nutrients like folic acid, iron, and calcium, which are all vital for your baby’s development. However, it’s always a good idea to discuss any changes in your diet or supplementation with your healthcare provider during your antenatal appointments to make sure you’re getting the right balance.

6. Stay Hydrated

It’s not just about the food – staying hydrated is also crucial during pregnancy. If you’re finding it difficult to eat, make sure you’re drinking plenty of water, herbal teas, or diluted fruit juices. Dehydration can exacerbate feelings of nausea, so keeping a water bottle nearby and sipping throughout the day can help you feel better.

7. Try Antenatal Massage and Relaxation Techniques

Antenatal massage can also help you relax and ease any tension that might be contributing to your sensitivity to food smells. Pregnancy massage has several benefits, including reducing stress and promoting relaxation, which can, in turn, help calm your senses and reduce nausea. Many pregnancy massage benefits include improving circulation and helping with overall well-being during pregnancy.

Additionally, practicing relaxation during pregnancy through breathing exercises or antenatal yoga can help alleviate nausea and food aversions. Yoga and mindfulness techniques are known for their calming effects and can help you better manage pregnancy-related symptoms.

Seek Support from Your Antenatal Care Team

If food aversions and nausea are significantly affecting your ability to eat and maintain a healthy diet, it’s important to reach out to your antenatal care provider. Your midwife or doctor can provide personalised advice on how to manage your symptoms and ensure that both you and your baby are getting the nutrients you need. They may suggest changes to your diet or recommend strategies to ease nausea and help you cope with food aversions.

Additionally, you can ask about antenatal classes that focus on nutrition and well-being during pregnancy. These classes often provide valuable information on how to nourish yourself and your baby, which can be particularly helpful if you’re struggling with food-related challenges.

You Can Still Eat Properly During Pregnancy

Struggling with food smells is a common experience for many expectant mothers, but it doesn’t have to mean that you can’t eat properly or stay healthy during your pregnancy. By focusing on mild, easy-to-eat foods, staying hydrated, and working with your antenatal care team, you can manage your symptoms and make sure that you’re getting the nutrients your body needs. Always remember to listen to your body, take small steps, and ask for support when needed. Your health and the health of your baby are important, and there are plenty of ways to navigate the challenges of pregnancy while maintaining a balanced diet.