It’s common to view food cravings as a problem that needs to be fixed. The tendency is to want to stop food cravings in their tracks, and for good. Cravings are often viewed as an enemy, a betrayal of the body, and a sign of emotional eating. This perspective on cravings stems from a culture that sees hunger as undesirable and a thin body as desirable. 

But what if a food craving was a doorway to a deeper understanding of yourself? What if being with the craving, instead of immediately satisfying it, could unlock a door that helps you move toward your health goals? 

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...what if a food craving was a doorway to a deeper understanding of yourself? What if being with the craving, instead of immediately satisfying it, could unlock a door that helps you move toward your health goals? 

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If you’ve wondered how to stop cravings or how to prevent emotional eating, today’s article is for you. Keep reading as we explore:

• What are food cravings?
• What is a craving vs. hunger?
• What are physical reasons for food cravings?
• What is emotional eating?
• How to curb cravings by understanding them and making conscious choices

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What Are Food Cravings Really

Food cravings are messages from the body, and it’s time to learn to listen. The body speaks in symptoms, sensations, and messages, and cravings are one way the body communicates its needs. 

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There can be a lot of nuances with cravings, including what you’re craving. Are you craving salty foods or experiencing sweet food cravings? Are your cravings communicating hunger, an actual need for food? Or are they highlighting a connection between emotions and eating? 

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Hunger Vs. Cravings Key Differences

The first step to understanding cravings is distinguishing cravings from hunger. Hunger encompasses physical sensations that prompt you to eat. In some, but not all, cases cravings might also mean you are hungry. 

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When you first begin to get hungry, your thoughts may turn to food, or you might look at the clock to see if it’s time for a snack or meal. You might notice a loss in focus and a decline in energy. As hunger progresses, you may notice your stomach rumbling. You might feel irritable or “hangry” (hunger + anger) if you don’t get something soon. 

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Cravings may or may not have the same physical sensations as hunger. If they do, the cravings signal true, physical hunger. If the craving isn’t coupled with hunger, the craving can be a sign that your body has another need that isn’t being met. 

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Physical Reasons Behind Food Cravings

Physical hunger signals your body’s need for fuel and nutrients. If you eat at regular intervals, you’ll probably notice you get hungry around these times. 

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Let’s look at what specific cravings might mean:

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• If you crave sugar or simple carbohydrates, it could mean you need more overall food, calories, or protein. The body will continue to send hunger cues until you meet your body’s needs, especially for protein. It could also indicate an imbalance in blood sugar. Perhaps blood sugar spiked after the last thing you ate, and as it crashes, cravings arise. Alternatively, you may not have slept well, which can increase cravings and food intake. 

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• If you crave chocolate, it could mean you need more magnesium. Chocolate cravings are common in the latter half of the menstrual cycle before your period. Your period and food cravings likely have other connections too. You may experience increased carb cravings and general hunger before your period due to a higher metabolism during this time. 

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• If you crave steak, it could mean you need more iron. Protein cravings aren’t as common as carbohydrate cravings but could signal the need for protein or certain minerals. 

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• If you crave non-food items, like ice, dirt, or laundry detergent, it could mean you have a condition called pica, which is linked to iron, zinc, and other nutrient deficiencies. Pica may also have a mental health component. 

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• If you crave pickles and ice cream or other strange food combinations, these could be part of the pregnancy food cravings category and could be your body’s attempt to meet specific needs. 

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Understanding Emotional Food Cravings

When you find yourself with cravings, but aren’t hungry, the craving may be more emotional or stress-related. 

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It’s important to understand that these cravings make sense and there’s nothing wrong with you. Eating to soothe your emotions or cope with stressful situations has helped you feel safe and survive up to this point. Food is more than fuel; it is emotional, so using food in this way is okay. 

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However, if emotional cravings are a barrier to reaching your health goals and no longer serve you, you can change them. The first step is awareness. Can you identify physical hunger compared to an emotional craving? When you can, begin by sitting with your emotion. It’s going to be difficult and uncomfortable at first but sitting with it can let it pass. You can also start practicing other coping strategies, such as moving your body, journaling, or talking with a friend, instead of eating.

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How to Manage Food Cravings 

The cravings conversation isn’t just about how to reduce cravings; it’s about understanding what the cravings mean and how to show your body unconditional love and care. Is your craving because you didn’t eat enough early in the day and your body needs more nourishment? Or, if you identify you aren’t actually hungry, you might need to “feed” yourself in another way. 

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When working with food cravings, especially if you identify as an emotional eater, it’s helpful to have support. At The Fork, we offer functional medicine tools to support your health goals and discover the personalized nutrition that works for you. We discuss peptides, supplements, hormones, and lifestyle support, and are always happy to refer you to our network of trusted support practitioners when needed. 

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Remember, cravings aren’t “bad.” They are an important message, and learning to listen to your body can be a powerful health transformation. 

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References

1. Raubenheimer, D., & Simpson, S. J. (2023). Protein appetite as an integrator in the obesity system: the protein leverage hypothesis. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 378(1888), 20220212. 
2. Markwald, R. R., Melanson, E. L., Smith, M. R., Higgins, J., Perreault, L., Eckel, R. H., & Wright, K. P., Jr (2013). Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences of the United States of America, 110(14), 5695–5700. 
3. Abu, B. A. Z., Morrissey, A., Wu, Y., Castillo, D. A., Becker, R., Wu, T., Fiscella, K., Gill, S., & Xiao, J. (2025). Pica practices, anemia, and oral health outcomes: a systemic review. BMC oral health, 25(1), 13. 

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