- Frequent hunger can be linked to many factors, including an individual's lack of nourishment as well as stress or anxiety.
- Emotional hunger can lead to unhealthy eating habits and excessive calorie intake, which has a negative impact on body weight and health.
- Identifying the causes of hunger and finding healthy ways to treat them can help address these issues and improve overall lifestyle.
Can hunger be defined?
The frequent feeling of hunger itself can be an unpleasant and disturbing phenomenon for many individuals. Not only can it cause a disruption in concentration and performance, but it can also lead to the selection of unhealthy foods, leading to a decline in overall health and lifestyle.
But what is hunger anyway? Its definition is not simple: it involves a complex interplay of hormones, biochemical processes and physical reactions. However, it can be divided into physical and emotional hunger. Physical hunger is the "real" hunger, the one in which your body needs food to provide enough energy for the tissues. Emotional hunger, on the other hand, is when you have the desire to eat but feel no physical signs that your body needs food (e.g., stomach growling). This feeling is in contrast to physical hunger, which can be satisfied with almost any food.
Overall, frequent hunger, whether emotional or physical, can have a significant impact on an individual's lifestyle and health. Identification of the causes and subsequent changes in (eating) habits can help to address this problem and contribute to an overall improvement in quality of life.
Four possible causes of physical hunger
Physical hunger is progressive. It is an evolutionary tool, and although there are certain taste preferences, it is often not just a "craving" for a particular food but for energy itself. Of course, the amount of energy intake matters, but so does the composition of the diet — a certain type can satiate for a longer period of time due to more complex digestion and other factors. With the following four tips, you can easily and effectively modulate the amount and energy density of your meals as well as the feeling of satiety.
1. Lack of protein in the diet
Protein is an essential building block for tissues, muscles, enzymes and hormones, and a lack of it can lead to a number of problems, including reduced muscle mass, weakness, fatigue or inadequate nutrient supply. If you feel hungry more often and have trouble maintaining your weight, protein deficiency could be a factor.
There are several ways to increase your dietary protein intake, one of which is to include foods rich in protein in your diet, such as chicken breast, fish, egg whites, tofu, or some dairy products. You can also consider using protein powders, which (in controlled amounts) will help with protein deficiency easily and deliciously. Spreading your protein intake properly throughout the day is also another step. To maintain optimal levels, it is recommended that your consumption be spread as evenly as possible throughout the day and across meals.
2. Lack of fibre in the diet
Everyone struggles with fibre deficiency. However, this key component of the diet is essential for the proper functioning of the digestive system, regulating blood sugar levels and maintaining satiety. However, if you don't include it in your diet often enough, you may experience digestive problems and frequent hunger.
Foods rich in fibre include whole grains (oats, quinoa, whole wheat bread, brown rice, whole wheat pasta...), various types of legumes (beans, lentils, chickpeas...), as well as fruits and vegetables (apples, pears, broccoli, spinach, carrots, etc.). Alternatively, you can also reach for dietary supplements such as psyllium or apple fibre.
In addition to the foods listed above, it's important to follow a balanced diet and remember that fibre should be a part of every meal. This will ensure that your body gets enough fibre for proper digestive function and a longer‑lasting feeling of satiety.
3. Excessive intake of simple carbohydrates
Simple carbohydrates raise blood sugar levels and are also digested faster. They are found in foods like sugar, sweets, syrups and honey. Their excessive intake can lead to sudden spikes in blood sugar levels, which leads to a rapid increase in energy and a subsequent crash or feeling hungry.
Conversely, complex carbohydrates, found in cereals or legumes, are digested more slowly and thus provide longer‑lasting energy as well as a prolonged feeling of satiety.
4. Lack of hydration
Lack of hydration is an often underestimated problem. Water is an essential element for the body to function — one of the consequences of not drinking enough can be feeling hungry more often. The saying "hunger is thirst in disguise" may not be used in vain, as dehydration in certain situations stimulates appetite. This should not always be followed when experiencing the physiological symptoms of hunger, i.e., weakness or stomach growling. Sufficient nutrients are essential for maintaining health.
Lower water intake can have other unpleasant consequences: fatigue, poor concentration and digestive problems. Dehydration can also lead to kidney stones. Therefore, it is crucial to ensure adequate water intake during the day.
What to do about emotional hunger?
Emotional hunger can be difficult to control, even though it has no physical cause. This kind of hunger can arise for a variety of reasons, including:
- Stress and anxiety: Chronic psychological stress can alter hunger hormones and trigger cravings.
- Boredom: Eating out of boredom can be even more common than other types of emotional eating.
- Social environment: A study of 65 university students found that those who sat with someone who got a second helping of food were 65% more likely to have a second helping themselves than those who sat with someone who didn't get a second helping.
- Lack of sleep: Sleep can have a strong influence on your eating habits. Some studies show that adults who don't get enough sleep reach for high‑calorie foods specifically for the earliest possible energy boost.
One of the first steps to addressing psychological hunger is recognising that it is an emotional need rather than a physical hunger. How can we tell? The moment you experience cravings, it might be worth stepping up to a more balanced and wholesome meal. If this step is enough, it is probably physical hunger. However, if, even with a full stomach, you crave chips or chocolate, you are more likely to be emotionally hungry. So, you need to focus on your emotional needs. Instead of resorting to junk food because of emotional hunger, consider alternative strategies. Go for a walk, exercise, meditate, write in a journal or engage in any hobby you enjoy. These (or other) activities can help manage stress and emotional discomfort, which can, in turn, reduce feelings of emotional hunger.
However, it's good to keep some indulgence in mind. There's no need to feel guilty for succumbing to emotional hunger at times. Everyone can have periods when they try to soothe their emotions with food. However, it is important not to view this situation as a failure but rather as an opportunity to learn to better recognise your needs and find healthier ways to deal with them.
Bottom line
Frequent hunger can be caused by physical or psychological factors, and both have a significant impact on a person's health and lifestyle. Physical hunger can be linked to insufficient energy, protein or fibre intake, while emotional hunger often arises in response to stress, anxiety or other emotional factors. Addressing these problems, therefore, requires, first and foremost, the identification of the specific causes and subsequent modification of eating habits.
