Hunger Pangs: Causes and Management

Key Takeaways

• Hunger pangs are your body’s way of telling you it’s time to eat. 
• Hunger pangs are directly related to food intake, so the best way to avoid them is to focus on balanced meals that promote feelings of fullness.

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You're in good company if you’ve ever been accused of being “hangry” (hungry + angry). Being hungry can cause you to feel irritable, impatient, and tired. However, hunger isn’t just something you experience in your mind. It’s common to feel hunger pangs in your body when you’ve gone without eating alone. In this article, we’ll share what hunger pangs are, highlight the specific things that can cause them, and break down exactly how to manage the symptoms. 

What Causes Hunger Pangs?

Hunger pangs (also called hunger pains) typically occur when your stomach is empty and your body requires more food for energy. Sometimes these feelings of gnawing in your abdomen can happen for other reasons. Below is a list of things that may trigger hunger pangs:

• Hormones: Hormones greatly affect your metabolism, appetite, and behavior. One very important hormone is called ghrelin. Ghrelin is secreted by the stomach when it’s been empty for a few hours. When this hormone reaches the brain, it causes you to feel hungry and also stimulates peristalsis (wave-like contractions) in the digestive tract. This movement can cause the uncomfortable feeling of hunger pangs.
• Medication: Certain medications can alter digestion and metabolism, making you more likely to experience hunger pangs. Common prescriptions like antidepressants and corticosteroids may make you feel hungrier than normal, which can result in hunger pangs.
• Lack of Sleep: Sleep directly impacts your metabolism in several ways. Poor sleep can alter your hormones and blood sugar levels, causing you to feel unusually tired and hungry. Getting enough sleep is essential to maintaining a healthy weight.
• Dehydration: When dehydrated, abdominal discomfort, irritability, and lightheadedness (which many people mistake for hunger) are common. It’s important to drink plenty of water.

Hunger Pangs Symptoms

So, how do you know if you’re experiencing hunger pains or something else? Below is a list of common symptoms associated with hunger pangs:

• Stomach pain
• A rumbling sensation in your stomach
• A feeling of “emptiness” in your stomach

How to Manage Hunger Pangs

Hunger pangs are directly related to your food intake, so focusing on balanced meals that promote feelings of fullness is the best way to avoid them. Here are our top tips on how to prevent and manage hunger pangs.

1. Practice Mindful Eating

We’ve all been guilty of emotional eating at one time or another. While it’s okay if this happens occasionally, it certainly should not be the norm. Instead of letting your emotions drive the bus, pay attention to your feelings of hunger and feelings of fullness. This will allow you to tune in and give your body what it needs. Removing distractions and eating mindfully is one of the easiest ways to promote health and prevent weight gain.

2. Always Be Prepared

If your schedule is so jam-packed that you’re skipping meals or have to go long stretches without eating, it’s a good idea to carry an in-case-of-emergency snack with you. Protein bars, nuts, and beef jerky are all good options that can make your empty stomach happy until you can sit down for a proper meal. 

3. Eat Enough Protein

While carbohydrates can be satisfying in the short term, protein is the macronutrient that promotes the most satiety. Incorporating more protein in your diet will naturally help reduce hunger and help you control the amount of food you eat. Eating the right amount of protein will also help balance your blood sugar levels, prevent overeating, and support weight loss. 

4. Limit Simple Carbs

Simple carbohydrates (think any food that’s high in carbs but low in fiber) will cause your blood sugar to spike and then drop, leaving you hangry and craving more carbs. Focusing on balanced meals and snacks that are high in fiber, protein, and healthy fats will help you ward off hunger pangs. 

<div class="pro-tip"><strong>Also Read: </strong><a href=signs-of-hunger>Hunger Signals: How to Recognize and Manage Them</a></a>.</div>

Hunger Pangs When Dieting

If you start a new diet, you may experience discomfort like bloating and constipation until your body adjusts to the new foods and routines. Following a low-calorie diet or any other restrictive diet can cause levels of ghrelin to increase, resulting in hunger pangs. For most people, diets that leave them feeling hungrier than normal aren’t sustainable and will eventually result in more weight gain. The best diet is one that you can follow long-term, so choosing a balanced diet (like the Mediterranean diet, for example) is a great way to stay on track with your wellness goals. 

The Bottom Line

Hunger pangs are your body’s way of telling you it’s time to eat. While uncomfortable, they are usually short-lived and diminish after a large snack or meal. Following a balanced diet, eating mindfully, and having healthy snacks at the ready is your best bet for beating hunger pangs. 

If you experience discomfort in your stomach or intestines that does not go away after eating, you should talk to your healthcare provider. 

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<div class="pro-tip"><strong>Learn More: </strong><a href=how-to-stop-food-cravings>How to Stop Food Cravings? 9 Effective Methods</a>.</div>