The truth about why we’re ‘hungry’ – and the 5 best foods to keep you full

QUESTION: Hello Dr. Zac, I’m writing on behalf of my girlfriend who has been absolutely intolerable to live with since she started a restrictive diet to lose weight.

She restricts her food intake and it really reflects in her personality. Everything I do seems to set it off, from my breathing to the way I chew my food.

She works in customer sales and even her boss gave her a warning the other day. Is this a classic case of being hungry and is this actually a thing? Please help. – Corey, 32, Adelaide Hills, South Australia

ANSWER: Hi Corey, great question. Let’s dive headfirst into what’s really going on here. Have you ever felt like you could take someone’s head off just because you missed lunch?

Welcome to the world of “hanger” – a delicious mixture of hunger and anger that can turn even the best person into a monster.

As a doctor, let me assure you: it’s not just in your head. It’s also in your gut.

Let’s look at the science behind why a growling stomach can turn into a growl and how you can keep your inner beast at bay.

The gut-brain axis: Your gut has a serious nerve

So what makes hunger change from “I can eat” to “I can fight”?

It all comes down to the gut-brain axis—a busy line of communication between your gut (often called your “second brain”) and your actual brain.

Think of it as a constant stream of texts between two friends: your gut keeps your brain updated on what’s going on down there, and your brain responds with commands like “Time for lunch” or “Better release some digestive juices.” €

This communication occurs via the vagus nerve, a direct telephone line from your gut to your brain. When your stomach starts to empty, it sends a signal over this nerve saying, “Hey, I’m hungry.”

But when you don’t respond quickly enough—perhaps you’re stuck in traffic or on a long Zoom call—these signals become more insistent.

This is when your brain decides to sound the alarm and emotions start to get involved.

Serotonin: Your Gut’s Secret Mood Regulator

One of the main players in all this drama is serotonin.

You may know serotonin as the “feel good” chemical in your brain, but did you know that about 90 percent of it is actually produced in your gut?

That’s right, your gut is practically running the serotonin factory. And when you’re running low on fuel (ie food), things can get messy.

When you’re well-nourished, your gut produces a steady supply of serotonin, keeping you in a good mood. But skip a meal and serotonin production starts to wane.

Without enough serotonin, your brain can become a bit like a sleep-deprived baby – cranky, cranky and slightly irrational.

That’s why, when your stomach is empty, it’s easier to snap at your spouse for chewing too loudly, your partner for breathing too loudly, or feel like the world is out to get you. .

Blood Sugar: The Rollercoaster You Didn’t Ask For

But that’s not all. Let’s talk about blood sugar.

Your brain runs on glucose, which is basically sugar derived from the food you eat.

When you’re hungry, your blood sugar drops and so does your brain’s energy supply. It’s like trying to use your smartphone with 1 percent battery – things just don’t work that well.

Your brain begins to struggle with decision making, impulse control, and “you guessed it” emotions.

Low blood sugar can cause the release of stress hormones such as cortisol and adrenaline. Now you have a double whammy: low serotonin and an increase in stress hormones.

It’s no wonder you love to snap at anyone who stands between you and the nearest meal.

Brain Drama: It’s Not Just You, It’s Science

There is even more science behind this mood-altering phenomenon.

A study published in Nature Reviews Neuroscience showed that when the gut sends distress signals (like “I’m hungry”) to the brain, it can directly affect mood regulation and stress responses.

Another study in Cell highlighted how disruptions in gut health can lead to changes in mood and behavior, showing how tightly intertwined our brains and guts are.

So the next time you find yourself getting unreasonably upset because you skipped brekkie, you can blame it on the gut-brain axis. It’s not your fault, it’s just biology being a little dramatic.

The Hungry Cure: The Five Key Foods to Tame the Beast

Now that you know the science behind the hanger, let’s talk about the solutions.

To keep your inner Hulk from breaking out, you need foods that keep your blood sugar stable and your serotonin levels stable.

Here are the five best foods to keep you feeling full, calm and balanced.

1. Crunchy vegetables: carrot, celery, cucumber, pepper, cauliflower

These vegetables are high in insoluble fiber, which helps you feel fuller longer by slowing digestion. Plus, they’re easy to grab and go. Prepare a bag of these at the beginning of the week and eat them throughout the day to avoid hunger pangs.

A study in The Journal of Nutrition suggests that a high-fiber diet helps stabilize mood by promoting a healthy gut environment. And let’s face it – jumping on carrots or celery is a lot more satisfying than bumping into co-workers.

2. chickpeas

Rich in protein and fiber, chickpeas are a double whammy against hangovers. Protein helps stabilize blood sugar levels, while fiber keeps your digestive system humming.

Research in Frontiers in Nutrition shows that chickpeas support a healthy gut microbiome, which can further boost serotonin production. Hummus, anyone?

3. Greek yogurt

Greek yogurt is a protein powerhouse that can keep hunger pangs at bay. The protein content helps regulate appetite, while probiotics support gut health, improving all-important gut-brain communication.

A study in Biological Psychiatry even suggests that probiotics can help improve mood, making Greek yogurt a great snack for both your gut and your mind.

4. Berries

Berries like blueberries, strawberries and raspberries are rich in antioxidants and fiber, which can help fight inflammation and keep you feeling full.

The fiber content helps stabilize blood sugar levels, preventing those spikes and crashes that make you feel jittery.

Nutrient research highlights how the polyphenols in berries support a balanced gut microbiome, which in turn can help keep your mood stable.

5. Almonds (not the milk kind)

Almonds are rich in protein, healthy fats and magnesium – a mineral that helps regulate serotonin production. They’re the perfect snack to keep in your purse when you feel that hanger creeping up.

A study in The American Journal of Clinical Nutrition found that regular consumption of almonds can help stabilize blood sugar levels, making them an ideal choice to keep you calm and collected.

While eating the right foods can definitely help keep the hangover at bay, don’t forget about other factors, like stress management and getting enough sleep.

Chronic stress can throw your gut-brain axis out of balance, making those hunger signals even more intense. And poor sleep can wreak havoc on your gut health, leading to more mood swings and cravings.

So the next time you feel the hangover monster lurking, take a deep breath, grab a protein-packed snack or a crunchy vegetable, and remember: it’s not just you, your gut is trying to send a message. .

Feed it well and you might just find that your mood stays as stable as your favorite playlist.