That mid-afternoon rumble, the 9pm trip to the pantry, the craving that hits an hour after breakfast – hunger pangs can derail the best intentions. The good news is that most of them have a simple explanation, and a few everyday habits can keep them in check.
Our appetite is largely governed by two hormones. Ghrelin, produced mainly in the stomach, rises before meals and tells the brain it’s time to eat. Leptin, made by fat cells, works the other way, signalling that the body has enough energy on board. Blood sugar swings, sleep, stress and even how fast we eat all influence how these signals behave.
Here are seven healthy ways to keep them in balance and take back the reins.
1. Drink more water
Thirst and hunger are easy to confuse, and mild dehydration can leave you reaching for a snack when your body actually wants a drink. If you feel peckish between meals, try a glass of water first and wait 10 to 15 minutes to see whether the feeling passes.
Australia’s Nutrient Reference Values suggest women aim for about 2.1 litres of fluids a day (around eight cups) and men about 2.6 litres, more in hot weather or when exercising. Keep a bottle on your desk and sip between meals.
2. Swap refined carbs for whole grains
Filling up on white rice, white pasta and white bread has long been a go-to strategy for staying full. The trouble is that refined grains have had the fibre-rich outer layers of the grain removed, so they’re digested quickly and release their sugar into the bloodstream fast.
Insulin then clears that sugar just as quickly, and the dip that follows can trigger cravings and fresh hunger pangs. You don’t need to give up carbohydrates – simply choose wholegrain or wholemeal bread, brown rice, wholemeal pasta, oats, quinoa and legumes, which break down more slowly and keep energy steadier.
3. Add protein and healthy fats
Protein is the most filling of the macronutrients. It takes longer to digest, helps lower ghrelin and boosts the hormones that tell your brain you’ve had enough. Include a source at every meal and snack – eggs, Greek yoghurt, fish, chicken, tofu, lentils or a handful of nuts.
Healthy fats also slow the emptying of the stomach, so you stay satisfied for longer. Avocado is rich in monounsaturated fats: add it to a salad, slice it alongside scrambled eggs, or mash it on sourdough toast with a drizzle of extra virgin olive oil for a breakfast that will keep you going until lunch.
4. Slow down when you eat
It takes around 20 minutes for the brain to register that the stomach is filling up. Eat too quickly and you can finish a meal before your fullness signals have had time to arrive.
Put your fork down between mouthfuls, chew thoroughly and try to eat away from your phone or laptop. As food is digested, the gut releases hormones such as cholecystokinin (CCK) that tell the brain you’re full – slowing down gives them a chance to work. Foods like nuts, avocado and oats, which contain protein, fat and fibre, are particularly good at triggering this response.
5. Eat regularly – and don’t skip meals
When you start a new healthy eating plan, it’s tempting to cut portions drastically or skip meals altogether. Your enthusiasm might carry you through the first few days, but ghrelin climbs the longer you go without food, and the hunger that follows is hard to ignore – often leading to overeating later in the day.
Aim for regular meals, with a nourishing snack if there’s a long gap. If you’d like to eat a little less without feeling hungry, start your meal with a broth-based vegetable soup or a side salad. They add volume for very few kilojoules.
6. Boost your fibre
Fibre is essential for a healthy digestive system, and it’s one of the most effective ways to stay full. There are two main types. Insoluble fibre adds bulk and keeps you regular, while soluble fibre forms a gel in the gut that slows digestion and helps you feel satisfied.
Most Australians fall short of the recommended intake of 25 grams a day for women and 30 grams for men. Vegetables, fruit, legumes, oats, wholegrains, nuts and seeds are all excellent sources. As a simple rule, fill half your plate with vegetables – their fibre and water content will help keep you fuller for longer.
7. Get more sleep
Research consistently shows that the less we sleep, the more we tend to eat. Short sleep raises ghrelin and lowers leptin, so you wake up hungrier and feel less satisfied after eating. Tiredness also makes us crave quick energy from sugary, high-fat foods.
Most adults need seven to nine hours a night. A regular bedtime, a cool, dark bedroom and switching off screens an hour before bed can all help – and your appetite will thank you for it.
Frequently asked questions
Why am I always hungry even after eating?
Meals built around refined carbohydrates and low in protein, fibre and fat are digested quickly, so hunger returns sooner. Eating too fast, not drinking enough water, poor sleep and stress can also play a part. If constant hunger persists, speak to your GP.
What are the hunger hormones?
Ghrelin, released mainly by the stomach, stimulates appetite. Leptin, released by fat cells, signals that the body has enough energy stored. Gut hormones such as CCK also help tell the brain when you’re full.
What is the best snack to stop hunger pangs?
Choose snacks that combine protein, fibre and healthy fats, such as a small handful of almonds, Greek yoghurt with berries, hummus with vegetable sticks, or an apple with nut butter.
Can drinking water really reduce hunger?
Yes, it can help. Thirst is easily mistaken for hunger, and drinking water before meals may help you feel fuller. It won’t replace food, but it’s a good first step when a craving strikes between meals.
This article is general information only and is not a substitute for personalised medical or dietary advice. If you have ongoing concerns about your appetite or weight, speak to your GP or an Accredited Practising Dietitian.
