What to Know About Breastfeeding Hunger From a Registered Dietitian

Why does breastfeeding make you hungry? Why am I so hungry after breastfeeding? If you’ve wondered about this before, there are reasons for it. As a Registered Dietitian, I’m here to educate you about important nutrition and hydration facts to keep you well and nourished while breastfeeding your little one.

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As a Registered Dietitian who understands hunger and increased nutrient needs, and a mom who has breastfed three babies, I can tell you that breastfeeding hunger can be shocking, especially if it’s your first baby.

Feeling constant hunger while breastfeeding is completely normal (though it can feel scary!) because you are producing and creating so much energy for your baby. Learning how to listen to the hunger can become an attuned skill.

As someone who has trained for and run several marathons, I often compare hunger with breastfeeding to marathon training hunger (or “runger”).

In fact, I am typically more hungry when breastfeeding than during training seasons. I often rely on these healthy meals for breastfeeding moms.

Many of the new moms I work with are intimidated by this feeling of constant hunger, whether they’re breastfeeding or not (which is why I created a resource for learning all about your hunger!).

They feel as if they’ve done something wrong to feel hungry all the time. Society has implemented this fear of hunger among us, and we feel wrong for feeling hungry.

While people should probably be googling “what to eat with breastfeeding and hunger” and how to eat enough protein, instead, they are googling “how to lose weight while breastfeeding” or “breastfeeding diet plan to lose weight.”

Diet culture has made a breastfeeding appetite out of control sound like such a negative thing, and it surely makes us question our hunger and question, what do I want to eat?

You Aren’t Eating the Right Balance of Foods

Are you just snacking on sugar-rich or carb-rich foods, ignoring protein, fiber and healthy fats? If so, you’ll probably just feel constantly hungry, especially after a nursing session.

Protein is the key macronutrient for fullness, as well as blood sugar balance and muscle building and maintenance. You need to prioritize protein in every meal and snack.

Plus, if you just ignore your hunger, it’s only going to get stronger. I always tell clients to eat regularly (build snacks off these healthy snacks for breastfeeding), so your body trusts that food will be coming in.

You’re Not Adequately Hydrated

You’re probably constantly thirsty, too, when breastfeeding. A large proportion of that milk you are producing is water from your body!

When nursing, I still rely on my favorite electrolyte drinks for pregnancy and these easy mom electrolytes that literally take .5 seconds to mix into water.

Eating enough and staying hydrated for breastfeeding are also important for maintaining milk supply.

Tips to Prepare For Breastfeeding Hunger

I remember constant hunger while breastfeeding being more potent than any post marathon hunger I’ve ever had. I would eat, be satisfied for a minute or two, and then feel the need to eat again. I was literally starving while breastfeeding. 

It really helps to have some healthy snacks on hand, from protein bars, to postpartum smoothies and more. I relied on so many banana oatmeal bars, no bake snacks, 3 ingredient cookies, and packaged snacks, anything that I could get my hands on quickly when hunger strikes.

And if you happen to be running and nursing, you’ll definitely be hungry! That’s why I have these healthy postpartum snacks for anytime of day.

In the early days, I remember needing a snack every time we woke up during the night. Breastfeeding hunger at night is so normal and natural!

But, eating only snacks won’t cut it – you need to have balanced meals, too! I made sure to make several postpartum freezer meals I could rely on, and even ordered convenient, and nutrient-dense Factor meal or Blue Apron meals pre-prepped to keep on hand.

Easy Snack Ideas For Breastfeeding Hunger

Now, with all of this being said, I think it’s important for new moms to keep easy snacks for new moms on hand and available for when hunger does come on.

And when you’re newly postpartum, focus on some of these postpartum recovery foods.

Carbohydrate-based snacks are usually the easiest to grab on the fly and are great for quick energy. However, adding protein and fat can keep you satiated for longer so I encourage clients to try to keep some options on hand when possible.

Protein needs when breastfeeding can be just as high (or higher) than those who workout often are are training.

Grab and Go Protein Snack Options:

• hard boiled eggs
• string cheese
• jerky
• fruit (love having a packet of pb to dip it in)
• dried fruit (sour raisins and dried mango are my favorite)
• crackers, veggies + hummus
• peanut butter oatmeal bites
• Kind Protein bars
• Perfect Bars
• m&m’s
• banana muffins
• protein bites
• beef sticks
• cheese sticks
• toast with avocado or pb&j
• greek yogurt with cereal and fruit
• cottage cheese
• kefir
• homemade granola or homemade trail mix
• deli turkey with veggies

Using the Hunger Scale to Understand Nursing Hunger

To reiterate, increased hunger while breastfeeding is completely normal and warranted. Hunger gets a bad rap, but I love working to normalize it. Hunger cues are a good thing, and honoring your hunger is a step towards earning trust with your body. 

There’s no exact blueprint since all of us are different but you should know what yours are. We talk ALOT more about this in my Ebook all about Hunger!

Like my other non-diet dietitians, I like to use the hunger scale with clients. I like the general idea of it, to help bring awareness of what hunger feels like for you.

But, hunger when breastfeeding can come on very suddenly, which is why it’s important for new breastfeeding moms to be equipped with easy snacks nearby. 

As new moms, this hunger scale becomes even more important because we can lose track of time (and energy), and before we know it, breastfeeding hunger has the best of us and we are long past the initial signs of hunger.

Once you to a certain point, the end goal is just to get food. We lose all mindfulness, we lose enjoyment and we can’t gauge our fullness levels as easily.

It’s easier to overshoot our hunger, meaning go from one extreme (very hungry) to the other (very full), without feeling the in between.

I like to eat when I am a 3 or a 4 because I’m not so hungry that I can’t enjoy my meal. I can think clearly and have time to put something together or eat my meal mindfully, when possible.

While this may seem foreign at first, the more you do it, the more natural it becomes. Soon enough, you won’t have to think about the feelings of hunger, you’ll instinctively eat when your body gives you a sign.

Are you always hungry breastfeeding too?