Reconnecting with Hunger: Why Hunger is NOT the Enemy
Hunger is a biological cue, much like the signal that tells you when you need to urinate. Yet people don’t commonly dismiss or feel shame regarding the need to urinate, as they do with the urge to eat. Diet culture has taught us to fear and suppress these natural signals. But there are serious concerns when disregarding the body’s need for nourishment:
We get disconnected from our natural body cues.
Bodies are stressed by under fueling.
Metabolisms slow down when there is insufficient fuel (aka food) present.
Our body does not recognize the difference between a famine/food shortage from purposeful restriction. Before we had refrigerators and restaurants, we had to hunt and gather for our food, which meant that food was not consistently available. In times of famine or food restriction, our bodily functions slow down—non-essential functions start to turn off, including the energy it takes for your body to send the signal to your brain that you are hungry. If you are fortunate enough (and I recognize that doesn’t hold true for everyone) to have access to food when you are hungry, you are supporting your overall health when you honor that hunger.
How Diet Culture Teaches Us to Distrust Hunger
Diet culture promotes weight loss above all else, and one of the main narratives is: eat less and move your body more. It has normalized the idea that hunger is a problem to be fixed. We’re often told to suppress it with water, gum, coffee, or distractions. But hunger is a sign that your body is working as it should. You don’t question your need to breathe or sleep—hunger is just as natural. The more we suppress it, the more disconnected we become from our body’s signals. Ignoring hunger over time can lead to a range of issues, such as poor energy levels, difficulty concentrating, mood swings, and digestive discomfort. It also disrupts our body’s natural hunger and fullness cues, making it harder to recognize when we truly need nourishment and when we’re satisfied. This disconnection can create a cycle of overeating, binge eating, or simply feeling out of sync with our body’s needs.
Different Types of Hunger
Hunger isn't just about physical need. It can show up in different ways:
Physical Hunger – The biological need for nourishment.
Taste Hunger – Craving a specific food for pleasure, not just fuel.
Emotional Hunger – Eating to cope with stress, boredom, or comfort.
Practical Hunger – Eating preemptively because you won’t have access to food later.
All of these types of hunger are valid. Recognizing them helps us approach food with awareness rather than guilt.
Signs of Suppressed Hunger
If you rarely feel hungry or only notice hunger once it’s extreme, your cues may be suppressed. Other signs include:
Lack of appetite despite needing energy.
Brain fog, low energy, irritability, or poor digestion.
Feeling disconnected from food until suddenly ravenous.
Given the mechanisms just described, it is not uncommon for chronic dieters to be disconnected from their hunger cues. Don’t worry—these cues can be reestablished. However, some individuals, including those who are neurodivergent or taking certain medications, may experience altered hunger cues. If this applies to you, know that there are ways to support your nutrition even when hunger cues are absent.
Establish a Regular Eating Pattern
If you are not currently eating at regular and consistent intervals (e.g., at least 3 meals/day), consider working on this habit and structure. If you’re thinking, I’m not hungry in the morning, it may be because your body has adapted to going without food (and this is not a good thing!). Slowly adding in food at least every 5 hours while you are awake can help reignite your hunger cues. Start slow—even 1-2 bites of food will help.
Rebuild Awareness of Hunger Cues
If you’ve been ignoring hunger cues for a long time, the first step is simply to start noticing them again. Pay attention to:
Physical sensations like stomach growling, low energy, or difficulty concentrating.
Mood changes such as irritability or fatigue.
Patterns—do you tend to feel hunger at certain times of day, or after specific activities?
Before making changes to your eating habits, spend a few days observing how hunger feels in your body. This awareness lays the foundation for reconnecting with your cues.
Download your free hunger and fullness worksheet here:
Gentle Reminders for Honoring Hunger
Keep easy snacks accessible so you’re prepared when hunger hits.
Set reminders if you tend to forget to eat.
Give yourself permission to eat, even if hunger cues feel "off"—your body needs fuel.
Navigating hunger cues can be challenging, especially after years of ignoring them. If you need support reconnecting with your body, I’m here to help. Reach out for guidance on rebuilding trust with your hunger cues and fostering a peaceful relationship with food.
