Postpartum Cravings Explained: What Your Body Is Telling You and How to Respond
When you’re running on little sleep, juggling feedings, and trying to remember when you last ate a real meal—it’s no surprise that cravings hit hard. Maybe it’s a late-night need for chocolate, an afternoon urge for chips, or that constant pull toward something sweet. As a registered dietitian who works exclusively with postpartum women, I want to reassure you: cravings aren’t a sign of weakness—they’re a message from your body.
Cravings are information. They’re your body’s way of asking for something—sometimes nutrients, sometimes rest, sometimes comfort. The key is learning to listen, not judge.
What Causes Postpartum Cravings? The Science Behind the Urge
Hormonal Shifts That Impact Appetite
After giving birth, your hormones are in constant motion. Four in particular—prolactin, oxytocin, cortisol, and insulin—play a big role in your appetite and cravings.
Prolactin: Supports milk production but also increases appetite, especially for carbohydrates, to help your body fuel lactation.
Oxytocin: Known as the “love hormone,” it helps with bonding and milk letdown. It can temporarily suppress appetite, which sometimes leads to rebound hunger later in the day.
Cortisol: Often stays elevated from stress and sleep deprivation, driving cravings for sugary or high-fat “comfort foods.”
Insulin: Sensitivity may be lower postpartum—especially if you had gestational diabetes. This can cause blood sugar swings that trigger more cravings for sweets or refined carbs.
Sleep Deprivation + Stress
When you’re up all night feeding a newborn, your hunger hormones shift. Lack of sleep increases ghrelin (the hunger hormone) and lowers leptin (the fullness hormone). The result? Stronger cravings, especially late at night or when you’re exhausted.
Nutrient Depletion After Pregnancy + Breastfeeding
Pregnancy and breastfeeding draw heavily on your nutrient stores. When key nutrients are low, your body often signals that through cravings.
Iron deficiency: Fatigue → sugar or carb cravings for quick energy
Magnesium deficiency: Linked to chocolate or sweet cravings
Zinc deficiency: Alters taste and smell, increasing desire for salty foods
B vitamins (B6, B12, folate): Low levels increase fatigue, low mood, and sugar cravings
Omega-3 fats: Deficiency affects mood regulation, which can trigger emotional eating
Calcium: Low levels can cause cravings for dairy or creamy textures
Sodium/electrolytes: Especially if breastfeeding and losing fluids— low electrolytes can drive sugar cravings. More on that here!
Protein deficiency: Increases appetite and cravings for fast-energy foods like sugar
If you suspect nutrient gaps, use my Calorie & Macro Calculator to get a personalized look at your calorie and macro needs for maintaining your weight or losing weight while breastfeeding.
Emotional Eating + Overwhelm
Cravings often come in waves—especially during the postpartum season when emotions, exhaustion, and mental load are running high. “Urge surfing” is a technique that helps you ride those waves instead of getting pulled under by them.
When a craving hits, pause and notice it. Instead of acting on the urge right away, set a timer for 15 minutes and focus on riding it out. During that time, choose a simple distraction that comforts or grounds you—sip on a fun Poppi or Olipop, make a cozy protein hot chocolate, take a hot shower, or brew a warm cup of tea.
The goal isn’t to ignore your needs—it’s to give yourself space to understand them. Often, by the time the timer goes off, the craving has passed or softened, and you’ll have more clarity to ask: What do I really need right now—food, rest, or just a moment to breathe?
Why Sugar and Carbs Are the Most Common Postpartum Cravings
When you eat carbs alone—like a banana on its own—your blood sugar rises quickly. That spike feels like a quick burst of energy, but it comes back down just as fast, often leaving you craving even more carbs.
Pairing that same banana with a protein and fat source—like a turkey stick and a smear of nut butter—slows digestion, keeps your blood sugar more stable, and helps the energy last longer. This simple tweak can prevent the cycle of rapid spikes and dips that fuel postpartum carb cravings.
In my Postpartum Reset Program, I teach strategies like this using the PFF Method (protein, fat, fiber) so you can support energy, stabilize blood sugar, and still enjoy your favorite foods.
What Your Cravings Might Be Trying to Tell You
Cravings aren’t just random—they can be clues from your body about what it needs. Instead of labeling them as “bad” or feeling guilty, use them as a check engine light for your nutrition, sleep, or stress levels.
Craving sweets?
This could be a sign that your blood sugar is dipping, you need more balanced carbs, or your body is stressed or sleep-deprived. Try pairing a sweet treat with protein or fat to stabilize your energy. Snack ideas: Banana with nut butter, Greek yogurt with berries and chia seeds, or apple slices with a cheese stick.
Craving salty snacks?
Salt cravings often indicate dehydration or low electrolytes, especially if you’re breastfeeding and losing fluids. Reach for hydrating, nutrient-rich options first.
Snack ideas: Veggies with hummus, roasted chickpeas, avocado toast with a pinch of sea salt.
Constant hunger?
Persistent hunger might mean you’re under-eating or missing key nutrients like protein, iron, or fiber. Balanced meals can help you feel satisfied longer.
Snack ideas: Turkey and cheese roll-ups, hard-boiled eggs with whole-grain crackers, or a protein smoothie with spinach, protein powder, and berries.
Key takeaway: Cravings are your body’s way of sending signals. Pausing to notice them and responding with balanced options—not restriction—helps you meet your body’s needs, stabilize energy, and support postpartum recovery.
Common Mistakes When Managing Postpartum Cravings
Skipping meals or restricting food to “compensate” for cravings
Many new moms try to cut calories or skip meals if they’ve indulged in a craving. This often backfires, causing stronger cravings and dips in energy later. Your body needs consistent fuel—especially while recovering from birth and breastfeeding.
Relying too much on caffeine or snack foods for energy
It’s tempting to grab coffee, energy drinks, or packaged snacks when you’re exhausted. These quick fixes may give a temporary boost but can lead to blood sugar crashes and increased cravings, creating a cycle that’s hard to break.
Ignoring hunger cues out of guilt or comparison
Comparing yourself to others or feeling guilty about eating can make you suppress hunger signals. Ignoring what your body actually needs often leads to overeating later or constant food preoccupation.
Following rigid diets too soon after birth
Jumping into strict eating plans before your body has recovered can disrupt milk supply, energy, and mood. Postpartum nutrition should focus on balance, not restriction, and allow room for flexibility.
The goal isn’t control—it’s consistency and nourishment.
Instead of trying to eliminate cravings, focus on steady meals, balanced snacks, and tuning into your body’s signals. Over time, this approach reduces the intensity of cravings and supports sustainable postpartum health.
Smart Nutrition Strategies to Curb Cravings Naturally
Prioritize protein at every meal
Protein helps stabilize blood sugar, keeps you fuller longer, and supports postpartum recovery and milk supply. Include options like eggs, Greek yogurt, lean meats, turkey sticks, or protein smoothies.
Include healthy fats and fiber
Healthy fats (like avocado, nuts, seeds, or cheese) and fiber-rich foods (like vegetables, fruit, and whole grains) slow digestion, helping you feel full longer and keeping food in your stomach for sustained energy. Here are some of my favorite high-fiber fruits and veggies to include in your meals and snacks: apples, berries, kiwis, artichokes, Brussels sprouts, broccoli, and spinach.
Plan balanced snacks
Having planned snacks on hand helps prevent energy crashes and mindless reaching for sweets or chips. Pair protein, fiber, and healthy fats in your snacks—for example:
Greek yogurt with berries and chia seeds
Hummus with whole-grain crackers and hardboiled eggs
Apple slices with nut butter and a cheese stick or turkey stick
Stay hydrated and support electrolytes
Even mild dehydration can feel like hunger or trigger sugar cravings. Drink water throughout the day and include electrolyte-rich foods like leafy greens, avocado, nuts, or a pinch of sea salt. Hydrating drinks like coconut water or electrolyte waters can also help maintain balance.
Be consistent, not restrictive
Skipping meals or trying to “outrun” cravings often backfires. Focus on consistent, balanced meals and snacks to support energy, mood, and overall postpartum recovery.
For more ideas, download my Free 5-Day Meal Plan designed specifically for postpartum moms.
How Working with a Dietitian Can Make a Big Difference
Every mom’s body responds differently after birth, and what worked before may not work now. A postpartum dietitian can provide personalized guidance and support to help you navigate this unique season.
Identify nutrient gaps and emotional eating patterns
A dietitian can help you see where your body may be lacking key nutrients like protein, iron, or electrolytes, and guide you in creating meals that meet your needs. They can also help you recognize emotional eating triggers and develop strategies—like urge surfing or balanced snack planning—to manage cravings without guilt.Build meal plans that support milk supply and energy
Breastfeeding moms have unique nutritional needs. A dietitian can design meal plans that keep your energy steady, stabilize blood sugar, and support milk supply while still including foods you enjoy.Create a flexible, non-restrictive approach to healing and nourishment
Rigid diets or extreme restrictions often backfire postpartum. A dietitian helps you create a plan that is realistic, flexible, and tailored to your lifestyle—so you can nourish your body, recover, and feel confident without added stress.Working with a dietitian is about more than food—it’s about building a sustainable approach to postpartum health, energy, and confidence that actually fits your life.
Inside The Postpartum Collective, I work alongside you to personalize your plan and help cravings become cues—not frustrations.
Postpartum Cravings FAQs
Are postpartum cravings normal even if I’m not breastfeeding?
Yes. Hormonal and metabolic changes happen after birth regardless of feeding method. Non-breastfeeding moms can still experience shifts in appetite, especially due to sleep loss and recovery.
How long do cravings typically last after giving birth?
Cravings are usually strongest in the first 3–4 months but can persist longer if stress, sleep deprivation, or nutrient depletion continue.
Is it okay to indulge in cravings sometimes?
Absolutely. Deprivation often backfires. Including small portions of foods you enjoy can actually reduce overeating later.
Can cravings signal a nutrient deficiency?
Yes—especially if they’re persistent. Iron, magnesium, and B-vitamin deficiencies are common culprits postpartum.
How do I stop late-night eating when I’m up with the baby?
Plan ahead. Keep protein-rich snacks ready (like boiled eggs or Greek yogurt) and avoid skipping meals during the day—nighttime hunger is often a rebound from under-eating earlier.
Final Thoughts from a Postpartum Dietitian:
Listen, Don’t Shame—Your Body Knows What It Needs
Cravings are not a lack of willpower—they’re communication. By staying curious and nourishing your body consistently, you’ll notice cravings begin to balance out.
Postpartum recovery isn’t about perfection. It’s about meeting your body where it is, honoring your needs, and building trust again—with food, with rest, and with yourself.