Hunger is a natural biological signal, but in today’s food-rich environment, experiencing hunger can be confusing. Is it true hunger, or is it just a craving? Understanding what drives hunger – and how to manage it – can help us make better choices and maintain a healthier relationship with food.

So, what drives hunger?

Hormones are our master regulators of appetite. Ghrelin, often called the “hunger hormone”, rises before meals and signals your brain that it’s time to eat. Leptin helps your body to feel full, and suppresses appetite. These two hormones rise and fall throughout the day. When we’re sleep-deprived or chronically stressed, it can be more difficult for Leptin to do it’s job, so it can be harder to feel full after a meal or snack.

Blood sugar fluctuations have a big impact on hunger. Eating highly processed foods can spike blood sugar, followed by rapid drops, which trigger feelings of hunger – even if you’ve eaten recently.

Emotions and habits can also impact when we feel hungry or how we respond to mental hunger. Sometimes, we’re not really hungry at all, but rather, thirsty, or tired. Or, we can confuse emotional hunger (like boredom or stress) with physical hunger. Over time, food can become an easy coping mechanism rather than a source of nourishment.

Tips to Manage Hunger Effectively

• Eat Balanced Meals
  Meals rich in protein, fiber, and healthy fats help keep you full longer. Think eggs with avocado toast, Greek yogurt with berries and nuts, or a veggie stir-fry with tofu or chicken.

• Stay Hydrated
  Sometimes we confuse thirst with hunger. Drinking plenty of water throughout the day can reduce unnecessary snacking.

• Prioritize Sleep
  Poor sleep can increase ghrelin (“I’m hungry” hormone) and decrease leptin (“I’m full” hormone), leading to more intense hunger and cravings. Aim for 7–9 hours of sleep per night. Check out tips on better sleep, here.

• Mindful Eating
  Eat slowly, without distractions. This allows your brain to register fullness and prevent overeating.

• Know Your Hunger
  Before eating, pause and ask: Am I physically hungry, or am I feeling something else? Checking in with your body can help you make intentional choices.

Food for Thought

Hunger isn’t a bad thing – it’s your body’s way of communicating. Start to get curious about your hunger, and pause to ask yourself, “Is it time to eat? or am I just ______ (thirsty, tired, bored)?”. You might also recognize if there are feelings alongside the drive to eat, like “I’m feeling pretty stressed, maybe I’ll go for a walk and then see how I feel…”. By learning to tune into your physical cues and supporting your body with nourishing habits, you can manage hunger in a way that supports health and well-being.

Written by: Stephanie Anklan, Registered Dietitian