Why Does Everything Smell So Strong? Understanding Pregnancy Cravings, Nausea & Food Aversions
By Cherise McAlister, RN, Birth Doula, Childbirth Educator, Lactation Consultant
If you've ever cried because you desperately wanted tacos at 2 a.m., or found yourself running away from your favorite meal because the smell suddenly became unbearable, welcome to one of pregnancy's most fascinating (and sometimes frustrating) experiences.
Pregnancy has a remarkable way of transforming our relationship with food. One day you are craving something so intensely you can practically taste it, and the next day the mere thought of that same food sends you running to the bathroom.
And trust me—I learned this firsthand.
My Great Seafood Betrayal
Anyone who knows me knows I absolutely love seafood.
Shrimp. Crab. Fish. Caldo de mariscos.
If it's from the ocean, there's a good chance I love it.
During one of my pregnancies, I had been craving caldo de mariscos all day. I asked my fiancé to bring some home because it sounded absolutely perfect.
When he walked through the door, I was excited.
The moment I lifted the lid off the container...
I froze.
The smell hit me like a freight train.
Within seconds I was sprinting to the kitchen sink where I proceeded to vomit while questioning every life decision that led me to requesting my favorite meal.
The irony was not lost on me.
The seafood itself wasn't bad. The meal was exactly what I had asked for.
My pregnant body simply decided that day that seafood was now the enemy.
We ended up opening windows and airing out the entire house because I couldn't tolerate the smell at all.
Pregnancy is humbling.
Why Does This Happen?
You can thank your hormones.
During early pregnancy, hormone levels rise dramatically, especially:
Human Chorionic Gonadotropin (hCG)
Estrogen
Progesterone
These hormones are essential for supporting a healthy pregnancy, but they can also affect:
Taste
Smell sensitivity
Digestion
Appetite
Nausea centers in the brain
Many experts believe the rapid rise in hCG is closely linked to morning sickness symptoms, which often peak between 8 and 12 weeks of pregnancy.
Estrogen may also increase your sense of smell, causing odors that never bothered you before to suddenly feel overwhelming.
Meanwhile, progesterone relaxes smooth muscle throughout the body, slowing digestion and sometimes contributing to nausea, bloating, reflux, and constipation.
The Truth About "Morning" Sickness
Despite its name, morning sickness can occur:
In the morning
In the afternoon
In the evening
All day long
Some mothers experience mild queasiness.
Others feel significantly ill throughout the first trimester.
The good news?
For many women, symptoms begin improving around 12–14 weeks, although some continue to experience nausea longer.
Common Pregnancy Cravings
Pregnancy cravings can range from ordinary to surprisingly specific.
Common cravings include:
Fruit
Ice cream
Pickles
Salty foods
Citrus foods
Spicy foods
Carbohydrates
Chocolate
Researchers aren't entirely sure why cravings occur, but hormonal changes, heightened senses, nutritional needs, and emotional comfort may all play a role.
Food Aversions Are Just as Common
Many pregnant women develop sudden aversions to:
Coffee
Meat
Eggs
Seafood
Strong spices
Fried foods
Certain perfumes or household smells
Foods you once loved may suddenly become impossible to tolerate.
Just ask my poor seafood soup.
Tips for Managing Nausea & Vomiting
While there is no magic cure, these strategies often help:
Eat Before You Feel Hungry
An empty stomach can worsen nausea.
Try:
Crackers
Dry toast
Pretzels
Small snacks throughout the day
Eat Small, Frequent Meals
Instead of three large meals, try eating every 2–3 hours.
Stay Hydrated
Sip fluids regularly throughout the day.
Good options include:
Water
Electrolyte drinks
Lemon water
Ice chips
Popsicles
Try Ginger
Many women find relief from:
Ginger tea
Ginger chews
Ginger candies
Ginger ale made with real ginger
Consider Vitamin B6
Some healthcare providers recommend Vitamin B6 for nausea.
Always discuss supplementation with your provider before starting anything new.
Avoid Trigger Foods
If a certain food or smell makes you nauseated, don't force it.
Your body may tolerate it again later in pregnancy.
Get Fresh Air
Opening windows, taking short walks, or stepping outside can sometimes reduce symptoms.
When Should You Call Your Healthcare Provider?
Some nausea and vomiting are normal during pregnancy.
However, contact your healthcare provider if you experience:
Inability to keep fluids down
Signs of dehydration
Dizziness or fainting
Dark urine
Rapid weight loss
Vomiting multiple times per day
Blood in vomit
Severe weakness
A condition called Hyperemesis Gravidarum (HG) can cause severe nausea and vomiting and may require medical treatment.
Never hesitate to reach out if symptoms feel overwhelming.
A Gentle Reminder
If you're currently surviving on crackers, fruit, and whatever random food sounds appealing today, you're not alone.
Pregnancy is a season of incredible change.
Your body is working around the clock to grow a tiny human, and sometimes that means your favorite seafood soup becomes your worst enemy overnight.
Give yourself grace.
Eat what you can tolerate.
Stay hydrated.
And know that many of these symptoms are temporary.
One day you'll likely laugh about them—just like I do now when I remember airing out the house because of a bowl of seafood soup I begged for.
Motherhood starts long before birth, and sometimes it begins with a craving that turns into a sprint to the nearest sink.
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