Nutrition & Diet: How to get rid of pagophagia?

October 5, 2025 •

4 min read

Did you know that pagophagia, the compulsive craving for and consumption of ice, is frequently associated with iron deficiency anemia? This condition is more than just a quirky habit and often points to an underlying nutritional issue. Discover how to get rid of pagophagia by addressing its root causes, from diet to behavioral strategies.

Quick Summary

Pagophagia is the obsessive consumption of ice, often stemming from underlying nutritional deficiencies like iron or psychological distress. Effective strategies involve medical diagnosis to treat any deficiencies, adopting a nutrient-rich diet, and employing behavioral alternatives to curb the craving.

Key Points

Identify the Root Cause: Pagophagia is often a symptom of an underlying issue, most commonly iron deficiency anemia.
Consult a Doctor: Never self-diagnose or start supplementation without a medical evaluation to confirm any deficiency.
Address Nutritional Deficiencies: If iron deficiency is the cause, increase your intake of iron-rich foods like lean meat, beans, and leafy greens.
Boost Iron Absorption: Pairing iron-rich foods with vitamin C-rich options like citrus fruits can significantly improve iron absorption.
Use Behavioral Alternatives: Replace the crunch of ice with healthy, crisp alternatives like carrot sticks or apple slices to satisfy the craving.
Consider Psychological Triggers: If stress, anxiety, or OCD is a factor, cognitive behavioral therapy (CBT) may help manage the compulsion.
Protect Your Teeth: Chewing ice can damage tooth enamel, so opting for softer ice or letting it melt is a safer alternative.

Understanding Pagophagia and Its Causes

Pagophagia, derived from the Greek words pago ('frost' or 'ice') and phagia ('eating'), is a form of pica, an eating disorder defined by the persistent craving and consumption of substances with no nutritional value. While often dismissed as a harmless habit, a prolonged and compulsive desire to chew ice can signal a serious underlying health problem.

The most common cause linked to pagophagia is iron deficiency anemia. Research indicates that treating the deficiency with iron supplements often resolves the ice cravings completely. While the exact physiological mechanism is not fully understood, some researchers hypothesize that the act of chewing ice temporarily increases alertness and improves cognitive function in individuals with low iron levels by increasing blood flow to the brain.

Beyond iron deficiency, other factors can trigger or contribute to pagophagia:

Other nutritional deficiencies: A lack of other micronutrients, such as calcium, has also been associated with pagophagia.
Psychological factors: Stress, anxiety, obsessive-compulsive disorder (OCD), and other emotional issues can cause pagophagia as a coping mechanism.
Oral inflammation: Chewing ice may offer a soothing effect for painful or swollen tongues, a condition known as glossitis, which is another symptom of iron deficiency.
Dry mouth (Xerostomia): Conditions causing dry mouth may lead a person to chew ice to increase moisture and stimulate saliva production.

The Risks of Untreated Pagophagia

Ignoring compulsive ice chewing can have significant consequences for both your oral and overall health. The primary dangers include:

Dental Damage: Your teeth are not designed to withstand the stress of crunching hard ice cubes. This can lead to cracked or chipped teeth, damaged enamel, and loosened fillings or crowns. Over time, this damage can lead to increased tooth sensitivity and a higher risk of cavities.
Worsened Nutrient Deficiencies: Chewing ice often replaces the intake of nutrient-rich foods and beverages, which can worsen an existing nutritional deficiency or lead to new ones.
Hyponatremia: In extreme, very rare cases of consuming large volumes of ice, a condition called hyponatremia can occur due to excessively low sodium levels in the blood.

How to Get Rid of Pagophagia: A Step-by-Step Nutritional Approach

Addressing pagophagia requires a multi-pronged strategy that starts with a proper medical evaluation and focuses on restoring nutritional balance.

Step 1: Seek Medical Evaluation

If you experience persistent ice cravings for more than a month, it is crucial to consult your doctor. A simple blood test can determine if you have an iron deficiency. Never begin iron supplements without a doctor's recommendation, as taking them unnecessarily can lead to iron overload, which is toxic. Pregnant women should be especially proactive in seeking an evaluation, as anemia can lead to complications.

Step 2: Implement Dietary Changes

If a nutritional deficiency is identified, focus on increasing your intake of the necessary vitamins and minerals through diet. Combining iron-rich foods with sources of vitamin C can significantly improve iron absorption.

Iron-Rich Foods to Add to Your Diet


Food Category	Examples of Iron-Rich Foods	Tips for Absorption
Animal Products (Heme Iron)	Lean red meat, poultry, fish (like salmon and tuna).	Easily absorbed by the body.
Legumes and Lentils (Non-Heme Iron)	Beans, lentils, chickpeas, and soybeans.	Pair with Vitamin C foods.
Dark Leafy Greens (Non-Heme Iron)	Spinach, kale, Swiss chard.	Cooked greens have higher iron content.
Nuts and Seeds (Non-Heme Iron)	Pumpkin seeds, pistachios, almonds, walnuts, sunflower seeds.	A great crunchy snack alternative.
Fortified Grains and Breads (Non-Heme Iron)	Iron-fortified cereals and bread.	Check nutrition labels for iron content.
Fruits and Dried Fruits (Non-Heme Iron)	Dried apricots, peaches, prunes.	High in fiber and good for overall health.

Vitamin C-Rich Foods to Boost Absorption

Since plant-based (non-heme) iron is less readily absorbed, pairing it with vitamin C is highly effective. Good sources include citrus fruits (oranges, grapefruit), strawberries, kiwi, broccoli, and tomatoes.

Step 3: Employ Behavioral Strategies

For those who crave the physical sensation of chewing, behavioral tactics can help break the habit once the underlying cause is addressed.

Replace the crunch: When the urge to chew ice arises, swap it for a healthier, crunchy alternative. Options like carrot sticks, cucumber slices, apple slices, or celery can satisfy the craving without damaging teeth.
Try softer options: If the craving for cold is strong, switch from hard ice cubes to crushed ice, shaved ice, or slushies. These are less likely to cause dental damage.
Savor the melt: Instead of chewing, let small slivers of ice or crushed ice melt slowly in your mouth. This provides the cold sensation without the damaging crunch.
Stay hydrated: Regularly sipping on cold water or other cold, hydrating beverages can reduce the urge to chew ice, especially if the cause is mild dehydration.
Seek therapy: If your pagophagia is linked to stress, anxiety, or OCD, cognitive behavioral therapy (CBT) can help identify and manage the emotional triggers behind the compulsion.

Step 4: Manage Your Environment

Controlling your surroundings can also help reduce temptation. Try not to keep large trays of ice cubes easily accessible. In restaurants, simply ask for no ice in your drinks to prevent automatic consumption.

Conclusion

Pagophagia is more than a simple habit—it is a signal from your body that something is amiss, most often due to an iron deficiency. The good news is that for many, addressing the underlying medical or nutritional cause is a highly effective way to permanently resolve the craving. By working with a doctor, improving your diet, and implementing strategic behavioral changes, you can safely and successfully get rid of pagophagia and protect your dental and overall health.

For Further Reading

Medical News Today, "Pagophagia: Symptoms, causes, and treatment"
Verywell Mind, "Pagophagia: Causes, Symptoms, and Treatments"

Frequently Asked Questions

The most common cause of pagophagia is iron deficiency anemia. When a person's iron levels are low, they may develop a compulsive craving to chew ice, which often subsides once the iron deficiency is treated.

Yes, pagophagia can also be a coping mechanism for psychological issues such as stress, anxiety, or obsessive-compulsive disorder (OCD). In such cases, behavioral therapy, like cognitive behavioral therapy (CBT), may be recommended.

Besides emotional factors, some people with conditions causing dry mouth (xerostomia) may chew ice to increase moisture and stimulate saliva production. The cooling sensation can also soothe an inflamed tongue, a symptom of iron deficiency.

For those who crave the crunch, healthy alternatives include carrot sticks, cucumber slices, apple slices, or celery. For a cold sensation without the damage, try crushed ice, shaved ice, or frozen fruit.

No, you should never take iron supplements without a medical evaluation and recommendation from a doctor. Taking iron when you don't need it can lead to iron overload, which can be harmful to your body.

To increase iron intake, incorporate lean red meats, poultry, beans, lentils, dark leafy greens, nuts, and fortified cereals into your diet. To maximize absorption, consume these foods with a source of vitamin C.

Chewing ice can cause significant dental damage, including chipping or cracking teeth, damaging tooth enamel, and loosening existing fillings or crowns. It can also lead to increased tooth sensitivity to hot and cold.