Unlock the Secrets Behind Your Cravings: What Your Body Is Really Saying

Most of us have experienced an intense urge to eat a certain food-ideally right away. You may feel increasingly excited as you imagine how it will taste and how you’ll feel eating it. More often than not, that food is likely to be sugary, salty, or fatty, or all three. Maybe you last ate several hours ago, or maybe you’re still digesting your last meal. Food cravings are very common, with more than 90% of people experiencing them. Every person experiences cravings differently, but they are typically transient and often for processed foods that are high in sugar, salt, and unhealthful fats. But where do those cravings come from? This article dives into what your food cravings may mean, as well as the possible reasons behind them.

The Science Behind Cravings

The terms “sugar addict” or “chocoholic” are often used, and people may blame cravings on a sweet tooth, bad eating habits, or lack of self-control. 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. When we eat certain foods, the neurons in the reward region become very active, creating highly positive feelings of pleasure so that we want to keep seeking these foods regularly. These foods are sometimes labeled hyperpalatable because they are easy to digest and have enjoyable qualities of sweetness, saltiness, or richness.

Hyperpalatable foods can stimulate the release of metabolic, stress, and appetite hormones including insulin, cortisol, dopamine, leptin, and ghrelin, all of which play a role in cravings. Normally when eating a meal, appetite hormones are released. Examples are glucagon-like peptide and cholecystokinin from the digestive tract, and leptin from fat cells, which cause feelings of fullness and communicate with the brain to stop eating. On the flipside, if the body hasn’t received food for several hours, ghrelin is released from the stomach to signal hunger. Eating hyperpalatable foods too often might interfere with how the brain processes these hormonal signals so that one may feel continued cravings despite having eaten enough food. Animal studies have shown that brain signals can become disrupted when eating a very high sugar or high fat diet, which may trigger the release of hormones that reduce stressful emotions and therefore lead to a habitual desire for these “comforting” foods. Interestingly, human studies have also found associations with strong cravings and artificially sweetened foods and beverages (i.e., diet soda), as their intensely sweet flavor may produce the same rewarding effects as sugar.

The Brain's Reward System and Cravings

Different areas of the brain make up the reward system, but the key part of the brain related to cravings and regulating appetite is called the hypothalamus. It is a tiny pea-sized area that comprises less than 1% of the weight of the brain. It regulates the secretion of chemicals and hormones related to stress, pleasure, pain, and hunger. A neurotransmitter in the hypothalamus called dopamine, the “feel good” chemical, sends messages to other nerves to signal positive emotions that are associated with rewarding experiences. The expectation of receiving a reward, not necessarily the reward itself, stimulates higher dopamine activity. Dopamine release is even larger if the reward is greater than anticipated, which may stimulate a person to seek that experience or substance again and again. Eating certain foods repeatedly that stimulate the reward region is believed by some researchers to lead to addictive food behaviors or emotional overeating.

Read also: Sugar Cravings on Keto

Food Addiction: Fact or Fiction?

Although it’s pretty clear that certain foods have the ability to keep us coming back for more, it is less clear if food can be “addictive” in the same manner as drugs and alcohol. A food craving is an intense and persistent desire for a food, but that craving isn’t always for something delicious. It can also be caused by a nutritional deficiency, boredom, or self-imposed food restrictions. A food addiction is one step beyond, including not only intense cravings but also exhibiting a loss of control of eating behaviors and repeated excess consumption of food, especially hyperpalatable foods.

There is a lack of consensus if food addiction exists, or if some individuals who struggle to control their food intake can be considered food addicts. It remains a highly debated area. Some researchers argue that the defining features of drug and alcohol addiction are not seen with food addiction, while others feel they share similar traits related to neurological changes in the brain. Animal studies have shown that hyperpalatable foods and addictive substances can cause imbalances in the brain’s reward system.

“Normal” eating patterns are regulated by brain responses in the hypothalamus with the release of appetite hormones and chemicals so that one eats when hungry and stops when full. It is also believed that this reward system is overstimulated and disrupted so that a person may continually seek specific foods especially when feeling negative emotions like too much stress. However, if there is a decreased response of the reward system (if, for example, less dopamine is secreted) one may experience less satisfaction after eating. As a result, one may eat larger amounts of hyperpalatable foods to try to achieve the same reward response. A similar effect, called tolerance, is seen with drug or alcohol addiction. Animal studies have shown that when cortisol is released with chronic stress, changes in the brain’s response can lead to lower dopamine levels and increased cravings. High intakes of sugar have been studied to disrupt the body’s natural ability to sense hunger or satisfaction, so that people may keep eating despite being full, which can then alter the body’s natural homeostasis.

A review of clinical trials looking at the relationship of highly palatable sugary foods and negative emotions (stress, anxiety, depression, fear) found sugar to have addictive effects and cause changes in brain chemistry similar to other addictive substances, and the ability to produce negative withdrawal symptoms when stopping sugar intake. In his book Hooked, author Michael Moss questions what defines an addiction. Does it involve a substance that we repeatedly use (or eat) that has the potential to cause harm if taken excessively? If so, then water might be considered an addiction, as we drink it daily and often crave it. If one drinks too much water, a dangerous condition called hyponatremia can result. Does an addiction involve taking a substance regularly that causes intense physical discomfort when stopping the substance? Then cocaine might not be considered an addiction, because although its withdrawal causes psychological symptoms, it does not cause physical symptoms as with alcohol.

According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM), at least two criteria from the following are required for a diagnosis of addiction: cravings, tolerance (progressively needing higher amounts to experience reward), consuming more than intended, withdrawal, desire or unsuccessful efforts to quit use, a great deal of time spent in activities involved in use, continued use despite knowledge of problems associated with use, and interference with daily activities. The American Psychiatric Association does not recognize food addiction as an eating disorder or substance abuse disorder, but their DSM criteria were used as a basis for the creation of the Yale Food Addiction Scale (YFAS). This scale is a validated measurement tool that identifies eating patterns that are similar to behaviors seen in classic areas of addiction. A systematic review of all studies using the YFAS to assess food addiction found a prevalence of food addiction in almost 20% of the study population, with the highest rates in adult females older than 35 years and in participants with overweight/obesity. Among those with a diagnosed eating disorder, the prevalence of food addiction was almost 58%. The most common symptom reported across all studies was “persistent desire or unsuccessful attempts to cut down food intake.” The authors cautioned that the findings were not representative of a national population, as the main demographic in the studies sampled were females with overweight/obesity. A later systematic review with meta-analysis including 272 studies found a similar prevalence using the YFAS, with 20% of participants diagnosed with food addiction; 55% who were diagnosed with binge eating also had food addiction. Patients who report binge eating tend to choose ultra-processed foods, commonly high in both carbohydrates and fats, and low in protein. Research has shown that the specific combination of carbohydrate and fat activate the brain’s reward center associated with addictive behavior. When looking at food addiction in higher-income regions in Latin American countries using the YFAS, the prevalence was about 15% of participants, and 38% in those who were diagnosed as overweight. In addition to using this scale to screen for individuals at risk for food addiction and diagnosable eating disorders, it may also be useful to identify any markers that show a progressive transition from impulsive eating events to compulsive eating behaviors to addictive behaviors.

The Role of the Food Industry

Snacks are big business and the food industry spends more than $10 billion yearly on snack food advertising. Many snacks fall into the category of hyperpalatable foods that can stimulate brain reward pathways. These “craveable” foods include potato chips, crackers, ice cream, soda, candy, and fast food meals, with high amounts of sugar, salt, and fat that send messages to the brain to “eat me!”. Many ads for unhealthy snack foods and beverages are directed towards children and are considered a key component in an environment that promotes overeating, poor dietary behaviors, and obesity. Increased exposure to food advertising is associated with a higher calorie intake and increased preference for hyperpalatable foods from those ads. Children have the highest exposures, because screen time through handheld devices has become a prevalent recreational activity whether it be television, social media, or online gaming.

Physical and Mental Causes of Cravings

Food cravings can be caused by several factors, which can usually be split into two main categories: physical and mental. Being aware of them may help you identify which factors specifically trigger your cravings.

Physical Factors

Leptin and ghrelin imbalances. An imbalance in these hunger and fullness hormones may cause certain people to experience more food cravings than others.
Pregnancy. Hormonal changes in pregnancy may influence your smell and taste receptors, in turn, causing you to experience more intensified cravings.
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.
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.
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.
Poor hydration. Ingesting too little fluids can intensify feelings of hunger or cravings in some people.
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.
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.
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.
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.

Mental Factors

Stress. Whereas acute sudden stress tends to suppress appetite, longer-lasting chronic stress is associated with cravings for hyperpalatable high-fat calorie-dense foods. This association may be caused by disturbances of messages to the brain that cause the release of cortisol, which stimulates appetite and cravings. 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.
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.
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.

Decoding Specific Cravings

While cravings can signal something is out of balance, it doesn't always mean you need a certain type of food. If you crave a snack, and you eat it, but you don't feel any better, your body was never needing that food to begin with. Cravings are nothing more than a desire for something that's rewarding. Here's a look at what some common cravings might mean:

Chocolate: If you follow a plant-based diet, you might be craving chocolate if you're anemic or low in iron. Chocolate has a small amount of iron, but it's easy for your body to access. The feel-good chemical in chocolate is phenylethylamine (PEA) is the chemical that the brain creates when we’re feeling romantic love. No wonder why chocolate is sold most on Valentines’s Day! An oz of dark chocolate boosted the levels of serotonin and dopamine, also known as “feel good chemicals,” in participants’ brains. In addition, chocolate contains magnesium and theobromine, two compounds shown to reduce levels of stress hormones and promote muscle relaxation.
Salty Snacks: When you're craving salt, you might just be dehydrated. Before you reach for a salty snack, take a big drink of water. Some studies show that people who are on medications that waste salts, called diuretics, often those people will crave salt and they actually need it. Or, you could be stressed. Salty foods are common for stress-eating - think potato chips or pretzels. If stress is the culprit, eating something salty won't make you feel better. Craving salt foods is a sign of adrenal weakness. Your adrenals manage your stress response-including anger. Often salty snacks are also crunchy - the crunch gives your jaw a physical outlet for stress (people usually hold anger in by clenching their jaw). Further, salt cravings can mean that you are deficient in sodium and magnesium or potassium-which are important electrolytes.
Carbs (Pasta, Cookies, Bread): Carbs like pasta, cookies and bread are quick sources of energy, but they won't keep you full for long. If you're craving high-fat, high-carb foods, think about your sleep schedule. Your body might be asking for fats and carbs because they generate some of the hormones that we normally get that regulates your sleep. Comforting and calming…Carbs induce relaxation and also release dopamine. They give a sense of fullness in times of need when all you REALLY NEED is to phone a friend or go for a walk.
Fatty Foods: These kinds of cravings indicate a fear of feeling empty or being alone and need more satiety. Fat is also associated with comfort-since our mother’s breast milk has natural fats. Low-fat diets also may contribute to craving fats. Whether it is the good stuff (salmon, all-natural peanut butter) or the bad stuff (fried foods, vegetable oils, fatty meat), you need efficient fat in your diet in order to avoid cravings.
Ice: People who crave or chew ice frequently and like snow cones or shaved ice on a regular basis are typically anemic or have iron or zinc deficiencies.
Citrus (lemon) or vinegar: If you commonly crave acidic foods, you could be low in stomach acid. Strong stomach acid is your body’s first line of defense and serves the purpose of sterilizing your food, disinfecting the stomach, and breaking down your foods (particularly proteins). When your stomach acid isn’t adequate, it starts a cascade of digestive dysfunction leading to digestive discomfort, food intolerances, and constipation.
Red Meat: You could be low in iron, zinc, or amino acids (building blocks of proteins). If you regularly consume steaks, beef, etc, and still have daily cravings, you might not be digesting it correctly. This may be a sign that you are a type A blood type OR a type O blood type and avoiding the meat.

Strategies to Manage Cravings

If you're having weird cravings, you shouldn't always give in. If you know your body is asking for something you don't need, take five minutes and do something else. Take a quick walk or talk to a friend. Cravings pass - they really do. What you might be wanting is stress relief or a quick boredom fix. If you're still truly craving the same thing after your five-minute break, then go ahead and have that food. If you feel the same or worse after you indulge the craving, it's not the food you're needing.

Here are some strategies to help you manage unwanted food cravings:

Read also: Healthy Eating on the Run

Reduce stress levels: Stress and emotional eating can influence a variety of health issues. Feeling stressed may promote emotional eating and cravings for comfort foods. Try meditating and breathing exercises can help you stay calm.
Drink plenty of water: Hunger and thirst can produce very similar sensations, potentially leading people to confuse the feeling of thirst for hunger. Staying hydrated throughout the day may help reduce food cravings.
Get enough sleep: Not getting enough sleep could alter the body’s hormonal balance, contributing to overeating and weight gain. Aim to get between 7 and 9 hours of sleep a night.
Eat enough protein: A healthful diet should contain plenty of lean sources of protein, as they may help reduce cravings.
Chew gum: Chewing gum keeps the mouth busy and may help reduce both sweet and salty cravings.
Change the scenery: Some food cravings may be due to long-term habits, which can be difficult to replace. Try to form new habits, such as taking a new route home from work or stopping at the park for a quick walk.
Avoid hunger: Strong feelings of hunger may lead a person to crave more calorie-dense foods, such as processed or fried foods. Eating when hunger begins can help curb these cravings. Maintaining a regular eating pattern, such as eating several small meals throughout the day, may help some people avoid hunger-induced cravings.
Substitute healthful foods for unhealthful ones: When a craving for an unhealthful food arises, it may help to eat a more healthful alternative instead.
- Potato chips: Try replacing chips with a salty snack that is higher in healthful fats and protein, such as salted cashews or peanuts. Air-popped popcorn is another healthful replacement for potato chips.
- Chocolate: Opt for chocolate that contains at least 70% cocoa so that it is rich in antioxidants. As dark chocolate has a more intense flavor than milk chocolate, people may feel satisfied with a smaller portion.
- Candy or pastries: When craving sugary foods, try replacing them with sweet fruit, such as peaches, cherries, or melon. Keeping dried fruits, such as prunes or raisins, on hand may also be helpful for cravings on the go.
- Soda: Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for soda. It provides a similar feeling to soda but has fewer calories and less sugar.
- Cheese: Try replacing full fat cheese with low fat, low sodium versions for a more healthful option. Nutritional yeast, a nutty, savory food, can lend a cheesy flavor to foods. Nutritional yeast is rich in B-complex vitamins and folic acid, and it often contains vitamin B12.
Practice mindful eating: When we make a mental rule about one type of food and completely restrict it, it usually backfires. If you feel the same or worse after you indulge the craving, it's not the food you're needing.

The Myth of Nutrient Deficiencies

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. 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.

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. 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. Finally, research suggests that the less frequently you eat certain foods, the less likely you are to crave them. However, if cravings were initiated by a low intake of these foods, you would expect the exact opposite effect to happen.

Craving nonfood items, such as ice, dirt, or laundry detergent, may be a sign of low levels of iron, zinc, or calcium. Still, more research is needed to confirm this link.

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