Why Am I Craving Bubble Tea While Breastfeeding? (and some other food and drink)

I still laugh when I remember that night rocking my baby, half-awake, and finding myself searching for some snacks in the kitchen perhaps some chocolate, chips or worse, hot spicy soup because I needed it.

I thought, "Wait... is this just me, or is breastfeeding making me crave EVERYTHING?"

If you have been there too, trust me, you are so not alone.

What’s Going On? Problems Behind Cravings

Burning Extra Calories

Breast milk production can burn 450 to 500+ calories a day, according to health resources. Your body is literally working overtime and sending alerts in the form of cravings.

Hormones & Blood Sugar Rollercoaster

Oxytocin and prolactin (your lactation hormones) affect insulin and appetite. This can lead to blood sugar dips and then, KABOOM, you are craving chocolate right. now.

Sleep, Stress, Emotions

Sleepless nights spike ghrelin (hello hunger) and lower leptin (bye satiety). Plus, stress triggers cortisol, driving you to comfort foods. It’s a triple whammy.

Nutrient Needs

Breastfeeding ramps up your needs for protein, healthy fats, iodine, choline, magnesium, chromium, zinc, B-vitamins and more. Sometimes your body’s craving rice or laksa isn’t about indulgence, it's asking for what's missing.

Solutions: Your Step by Step Guide

Step 1: Fuel Smart & Often

Eat 3 meals + 2 snacks daily. Focus on slow burn carbs, protein, healthy fats, and fiber. Think brown rice, steamed fish, tofu, eggs, avocado, nuts, and wholemeal breads.

Quick Snack Ideas:

• Wholemeal kaya toast with soft-boiled eggs
• Greek yogurt with dragonfruit or banana
• Sliced pear or apple with almond butter
• Handful of edamame or steamed sweet potato
  
  

Step 2: Stay Super Hydrated

Milk’s mostly water, so drink up. Red date tea or barley water can also help. Before reaching for a snack, sip 300 ml and check in with your thirst.

Step 3: Sleep & Self Care

I know it’s difficult. But let’s try this.

Prioritize rest even 10 extra minutes. Lower stress with fresh air, stretches, mindfulness. Less cortisol = fewer stress driven sugar urges.

Step 4: Choose Satisfying Alternatives

When craving something sweet, choose fruits like kiwi, strawberries, raspberries. If salt's calling, go for roasted seaweed, boiled peanuts or homemade ikan bilis soup.

Step 5: Mind the Nutrients

Aim to include:

• Magnesium & chromium (sesame seeds, spinach, whole grains)
• Protein at each meal (tofu, tempeh, eggs, fish)
• Iodine & choline (seaweed, eggs, ikan bilis)
  
  

Step 6: Seek Support

A lactation consultant or dietitian can help you tailor meals and figure out cravings.

Let’s Bring It Together: A Sample Snack Plan

Final Thoughts

Yes, breastfeeding cravings are real, driven by genuine physical needs. Your body is working harder than ever, and these cravings are not you being “weak,” they are your body’s signals.

Listen, nourish, and be kind to yourself.

Need to indulge once in a while?

Go ahead, balance is key. If cravings feel overwhelming or persistent, chat with your healthcare provider. It could be a missing nutrient or simple tweak.

Resources:

• HealthHub.sg – Nutrition for Breastfeeding Mums
• Texas WIC’s HCP Breastfeeding Guide
• Integris Health on why breastfeeding makes you hungry
• Health.com tips on managing postpartum cravings
  
  

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