Why You’re Always Hungry Postpartum (and What to Do About It)

Briana Rodriquez, RDN

If you’ve found yourself constantly hungry postpartum, you’re not alone. Between breastfeeding, healing from childbirth, and adjusting to sleepless nights, your body is working overtime. I remember craving snacks at the most random hours and wondering if I’d ever feel full again. Let’s unpack why postpartum hunger happens and how you can manage it while staying nourished and energized.

Why Hunger Spikes Postpartum

1. Breastfeeding Demands
   If you’re breastfeeding, your body requires extra calories to produce milk—often around 300-500 additional calories per day (Butte & King, 2005). This increased energy demand can leave you feeling ravenous, especially if you’re not eating nutrient-dense foods.
2. Hormonal Fluctuations
   Postpartum is a time of significant hormonal shifts, including changes in ghrelin and leptin, the hormones responsible for hunger and fullness. These fluctuations can make it harder to recognize when you’re truly hungry or full (Walker et al., 2019).
3. Sleep Deprivation
   Lack of sleep impacts hunger-regulating hormones and often leads to cravings for quick energy sources like sugary or carb-heavy snacks. Research shows that sleep deprivation can increase ghrelin levels, which stimulate hunger, and decrease leptin levels, which signal fullness (Taheri et al., 2004).
4. Nutrient Deficiencies
   Pregnancy and childbirth deplete many essential nutrients, including iron, calcium, and omega-3s. Your body may signal hunger as a way to replenish these stores, but if your diet lacks variety, it can leave you unsatisfied (Black et al., 2012).

How to Manage Hunger While Staying Nourished

1. Focus on Nutrient-Dense Foods
   Choose foods that provide sustained energy, such as whole grains, lean proteins, healthy fats, and fiber-rich fruits and vegetables. These foods help you stay fuller longer and provide the nutrients your body needs to recover postpartum.
2. Prioritize Protein, Fiber, and Healthy Fats
   Each meal and snack should include a balance of protein, fiber, and healthy fats to stabilize blood sugar and keep hunger at bay. For example, pair a protein source like eggs or nuts with whole grains and a side of veggies or fruit.
3. Keep Snacks Readily Available
   Having healthy, grab-and-go snacks can make all the difference during busy days. Prep options like trail mix, hard-boiled eggs, or veggie sticks with hummus to keep hunger in check. (Trust me on this one, saved me!)

Sample Snack Ideas

• Apple slices with almond butter
• Cheese and whole-grain crackers
• Greek yogurt with berries and a sprinkle of granola
• Homemade energy bites (made with oats, nut butter, and flaxseeds)
• A handful of trail mix with nuts and dried fruit

Your postpartum hunger is your body’s way of telling you it needs fuel to heal, nourish, and keep up with the demands of motherhood. Instead of feeling frustrated by these signals, know that they’re a natural part of this phase. I’ve been there, too, and learning to listen to my body with self-compassion made all the difference. Remember, you’re doing an incredible job—and taking care of your body is an essential part of that.

Sources

• Butte, N. F., & King, J. C. (2005). Energy requirements during lactation.

• Walker, C. G., et al. (2019). Postpartum hormonal changes in relation to appetite and body weight. 

• Taheri, S., et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. 

• Black, R. E., et al. (2012). Maternal and child undernutrition and overweight in low-income and middle-income countries.