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Jul 26, 2024 · That can be accomplished by not buying those foods to begin with, Butryn said. "Most calories are consumed at home," she said. "If you don't have access at home to the foods you crave most, you don't have to use as much willpower to resist them."
- Overview
- Possible causes for your cravings
- Are cravings a sign of nutrient deficiencies?
- What if I crave nonfood items?
- The bottom line
If you have food cravings, it may be the result of a physical or mental cause. Physical causes may include lack of sleep, while mental causes may include stress. But there are some myths when it comes to the meaning of your food cravings.
Food cravings are very common. They’re difficult to ignore and typically manifest through an intense or urgent desire for a specific type of food — though the food desired will vary from person to person.
Food cravings can be brought on by a variety of factors — be it physical or mental. In certain cases, they may also be a sign of an underlying condition and should not be ignored.
This article dives into what your food cravings may mean, as well as the possible reasons behind them.
Physical causes
•Leptin and ghrelin imbalances. An imbalance in these hunger and fullness hormones may cause certain people to experience more food cravings than others (1). •Pregnancy. Hormonal changes in pregnancy may influence your smell and taste receptors, in turn, causing you to experience more intensified cravings (2). •Premenstrual syndrome (PMS). The changes in the hormones estrogen and progesterone that occur right before your period may intensify cravings, especially for carb-rich foods (3, 4). •Lack of sleep. Too little or poor quality sleep can disturb your levels of the hormones responsible for regulating hunger, fullness, and sleep-wake cycles, possibly intensifying food cravings, especially in the evenings (5, 6). •A nutrient-poor diet. Nutrients like protein and fiber can help you feel full. A diet that’s low in these nutrients may cause you to feel hungry or experience cravings, even if you have otherwise eaten enough calories (7, 8). •Poor hydration. Ingesting too little fluids can intensify feelings of hunger or cravings in some people (9). •Your gut flora. There is some evidence that the type of bacteria present in your gut may influence the frequency and type of cravings you may have. However, more research is needed to confirm this link (10). •Physical activity. An increase in your level of physical activity, even if just by walking more, may help reduce food cravings. Similarly, moving less than you usually do may cause you to experience more food cravings (11). •Highly processed foods. There is some evidence that highly processed foods rich in added fat and sugar may cause addiction-like symptoms, in turn, possibly increasing cravings (12). •Frequency at which you eat the craved foods. Eating a craved food less frequently may be more effective at reducing your craving for that particular food than eating a small portion of that food whenever you crave it (11, 13, 14).
Mental causes
•Stress. Stress can increase your levels of the hormone cortisol. High cortisol levels may be linked to hunger, cravings, and a higher likelihood of stress- or binge-eating behaviors (1). •Your personality. Some evidence suggests that people who are more impulsive or have higher scores on measures of addictive personality may also have a higher likelihood of experiencing food cravings (12, 15). •Eating context. Your brain can associate eating a specific food to a specific context — for instance, popcorn and a movie. This may cause you to crave that particular food the next time the same context comes around. •Your mood. Certain moods may trigger cravings for specific foods. For example, negative moods appear to often spark cravings for comfort foods (16). SUMMARY Food cravings can be brought on by a variety of factors — both physical and mental. Being aware of them may help you identify what triggers your food cravings and ultimately help you reduce them.
There is a popular belief that cravings are a sign that your body is lacking certain nutrients. Yet, in most cases, this theory is not currently supported by science for a few reasons.
For instance, salt cravings may, in some cases, be caused by a sodium deficiency. However, most people who crave salty foods are not deficient in this nutrient (17).
Moreover, based on this nutrient deficiency theory, you would expect that most cravings would be for nutrient-rich, minimally processed foods, such as fruits, vegetables, whole grains, or legumes.
Yet in reality, most cravings tend to be for foods with low nutritional value, such as highly processed foods rich in added fat, sugar, or salt (16).
In addition, research suggests that men and women tend to crave different foods. For instance, women are more likely to crave sweet-tasting foods, while men are likelier to crave savory ones (4).
But there’s little evidence that women would be lacking nutrients more likely to be found in sweet foods and men would be lacking ones likelier found in savory ones.
Although craving food items is unlikely to be a sign of nutrient deficiencies, craving nonfood items might be.
One example of this is pica, a condition that can cause people to crave nonfood items, such as ice, dirt, or laundry detergent.
Pica occurs most commonly in children and pregnant women, and its exact cause has not yet been identified.
However, studies suggest that people with pica often have low iron, calcium, or zinc levels. Moreover, their cravings for nonfood items often resolve when the lacking nutrients are supplemented (18, 19, 20, 21).
That said, not all cases of pica are resolved through supplementation. Therefore, more research is needed to determine the exact role that nutrient deficiencies play in pica (22).
SUMMARY
Food cravings can be caused by a variety of physical or mental factors. They may be a sign of hormonal imbalances, a suboptimal diet, high stress levels, or a lack of sleep or physical activity.
Food cravings are seldom a sign that you’re lacking the nutrients found in that food. However, craving nonfood items, such as dirt, ice, or laundry detergent, may sometimes be caused by a diet that’s too low in certain nutrients.
If you’re currently craving nonfood items, speak to your healthcare provider to rule out nutrient deficiencies as a cause.
If you’re trying to find ways to help you with cravings for highly processed and sugary foods, check out this article.
Jul 29, 2024 · Food cravings often involve foods high in sugar, fat, or salt. These cravings can strike at any time, but are most commonly experienced during the late afternoon and evening. They can also occur as a response to emotions, such as stress, boredom, or sadness.
These may be true to a degree, but cravings actually involve a complex interplay of factors: brain messages, behaviors that become habits over time, and having easy access to food. Animal and human studies have shown that foods that stimulate the reward regions of the brain influence our food choices and eating behaviors. [1]
- Sleep more. It’s no secret that sleep is the key to success—mental and physical. Lack of sleep can lead to all sorts of problems, the most major of which may include chronic conditions like anxiety, depression, and heart disease.
- Eat well. Fill up on healthy foods like vitamin-rich veggies and fruit, and eat regular meals every day. Make sure to choose low-sugar and low-fat options.
- Be mindful of what (and when) you eat. Mindless eating is a danger zone. You know the type: the bowl of pretzels you inhale as you binge-watch TV, or the M&Ms you pop while sitting at your desk.
- Drink water. Often, hunger is more a sign of dehydration than it is a need for food. Drinking water can help quell those tummy grumbles and keep you feeling full for longer.
Jan 10, 2022 · For the Eat Well Challenge, mindfulness techniques like “urge surfing” can help curb overeating without banning favorite foods.
People also ask
What if you don't have access to the foods you crave?
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Jul 18, 2022 · Denying yourself the food you crave or indulging the food craving can leave you unhappy or uncomfortable – or both. The best solution is to learn how to mindfully control food cravings so you feel in control and good about yourself. You can achieve both goals through the power of mindfulness.
