Types of hunger
When discussing the different types of hunger, it’s important to first understand what drives your appetite. Appetite is the desire to consume food and it is regulated by your brain and hormones, such as ghrelin and leptin, which control hunger and fullness signals.1 Various internal and external factors can influence your appetite, and these tend to present as three different types of hunger: physical hunger, emotional hunger, and sensory hunger.
Physical hunger
Physical or stomach hunger is the body's natural response to a lack of energy and nutrients. This is regulated by the brain, specifically the hypothalamus, which sends signals to the body when it is time to eat.1
Physical signs of hunger include stomach growling, low energy levels, and feelings of stomach emptiness. Eating in response to signs of physical hunger helps maintain energy levels and supports overall health. Feeding yourself when you’re physically hungry will help fuel your body.
Emotional hunger
Emotional hunger is a type of hunger that is driven by your emotions rather than your physical needs or practical hunger. Even though you may be physically full, you may turn to food based on an emotional need. Emotional hunger can be triggered by feelings of stress, sadness, boredom, or needing to self-soothe, and can lead to overeating or consuming food that doesn’t properly fuel your body.
2Emotional hunger can negatively affect both your physical and mental health, can lead to weight changes, and can be a sign of underlying eating disorders, like
binge eating disorder.
Sensory hunger
Sensory is driven by your senses, such as the sight, smell, or taste of food. Some may refer to this as taste hunger or nose hunger. It can lead to cravings for specific foods, even when the body is not physically hungry.1 Sensory hunger can contribute to overeating and poor food choices, ultimately affecting overall health.
How can eating disorders affect your appetite and satiety levels?
Eating disorders can significantly alter appetite by disrupting hormonal signals and decreasing or increasing hunger cues.1 Individuals with a restrictive eating disorder, like anorexia nervosa, may experience a reduced appetite, while those with binge eating disorder may have difficulty recognizing satiety signals, leading to overeating.3
Satiety and eating disorders
Satiety is the feeling of fullness and satisfaction experienced after consuming a meal.4 Appetite and satiety work in tandem for regulating food intake and maintaining healthy eating habits. Eating disorders can disrupt satiety signals, leading to overeating or undereating, depending on the specific disorder.3 For example, individuals with bulimia nervosa may not experience satiety during binge episodes, resulting in excessive food consumption, followed by compensatory behaviors such as purging or over-exercising.3
Early satiety, on the other hand, is the sensation of feeling full before consuming an adequate amount of food, which can disrupt healthy eating patterns.2
Causes of early satiety can be both physical, such as gastrointestinal disorders, and psychological, including anxiety or stress. To manage early satiety, individuals can try eating smaller, frequent meals and avoiding foods that trigger discomfort.
How can you determine when you’re actually hungry?
If you're struggling with an eating disorder, connecting with your satiety levels and cues can be challenging.
Take your time while eating, chew your food thoroughly, and savor the taste and texture of each bite. This can help you become more aware of your body's fullness signals and prevent overeating or undereating.
Track your hunger and fullness levels before and after each meal. This practice can help you identify patterns and better understand your body's signals.
Aim to eat balanced meals and snacks at consistent times throughout the day. This can help regulate your appetite and make it easier to recognize hunger and fullness cues.
Focus on the experience of eating by paying attention to your thoughts, feelings, and physical sensations during meals. This can help you develop a healthier relationship with food and become more attuned to your body's needs.
Pay attention to your body's hunger and fullness cues, and try to respond to them without judgment or shame. Remember that it's normal to want to eat when you feel hungry, it's normal to feel full, and it's essential to honor these signals for a healthy relationship with food.
Drinking water throughout the day can help regulate your appetite and ensure that you're not mistaking thirst for hunger.
Eating without distractions, like watching TV or using your phone, can help you focus on your meal and better recognize when you're full.
If you're consistently struggling to connect with your satiety levels and cues, consider seeking the help of a registered dietitian, therapist, or support group specializing in eating disorders. They can provide guidance and resources to help you on your journey toward recovery.
Remember that connecting with your satiety levels and cues is a process that takes practice, time, and patience. Be kind to yourself while continuing to work on developing a healthier relationship with food and your body. If you need additional support, Within is here to help.
