Cravings often get brushed off as a lack of willpower, but it’s time to shift that perspective. Instead of villainizing them, what if we thought of cravings as notifications from your body saying, “Hey, something’s off”? That’s really what cravings are, suggests registered dietitian Julie Wallace, R.D.N., founder of Planted in Nutrition. It’s also the reason that trying to ignore cravings by cutting out entire categories of food—like sugar, salt, or carbs—often backfires, heightening cravings even more and eventually triggering overeating, she says.
So, what’s really driving those urges to reach for something sweet, salty, or carb-heavy? Ahead, nutrition experts break down the most common culprits behind cravings, what your specific cravings might be trying to tell you, and how to help your body get what it’s really after.
- ABOUT OUR EXPERTS: Julie Wallace, R.D.N., is a registered dietitian and the founder of Planted in Nutrition. Alison Acerra, M.S., R.D.N., L.D., is a registered dietitian with Alison Acerra Nutrition. Lisa Ackerman, M.S., C.N.S., C.N., is a functional nutritionist at Well Fed Wellness. Hector Perez, M.D., is a board-certified bariatric surgeon at Renew Bariatrics.
Why Do We Get Cravings in the First Place?
Cravings stem from a variety of root causes that can be physical, emotional, and environmental in nature, according to Wallace. Play detective when you feel them coming on, and you can often figure out the reason behind your hankerings.
“If a craving comes on suddenly, is linked to a specific situation—like stress, boredom, scrolling Instagram food reels—and isn’t satisfied even after you’ve eaten, it’s likely emotional or habitual,” Wallace explains. “If it’s recurring and tied to patterns like skipped meals, poor sleep, or intense exercise, it’s your body whispering (or maybe shouting) a real need.”
Here’s a quick overview of different craving triggers to help you decipher where yours might be coming from, according to registered dietitian Alison Acerra, M.S., R.D.N., L.D.:
- Biological: These are often related to deficiencies or inadequacies in key nutrients, changes in brain chemistry, or fluctuations in hormones or blood sugar levels.
- Emotional: Cravings may be triggered by emotional states like stress, sadness, anxiety, or boredom.
- Environmental: These may be related to habits we associate with certain places, like buttery popcorn and soda at the movies, advertising for specific foods, or sensory triggers like smell or sight of a food.
If you need a little help deciphering the nature of your cravings, try tuning into how exactly they show up, Acerra says. Physical hunger tends to build gradually, often starting with a growling stomach or low energy, Acerra says. It’s not usually for a specific food, and satisfying this hunger usually comes with some awareness, where we can stop at a comfortable level of fullness, without any feelings of regret or guilt. Emotional cravings, though, usually come on quite quickly—and often appear as a strong desire for a specific food.
Still not quite sure what’s up? Functional nutritionist Lisa Ackerman, M.S., C.N.S., C.N., of Well Fed Wellness, recommends asking yourself a few questions:
- Where are you feeling the hunger? (Think physical cues like a grumbly stomach or mental cues like a deep desire.)
- Where are you when cravings begin? (Certain places, like the couch in front of the TV, can prompt us to want to eat.)
- Why do you want to eat? (Has it been a while since you last ate? Are you feeling a particular emotion?)
“Bringing attention and mindfulness to cravings can help distinguish what is emotional or habitual versus a physical need,” Ackerman says.
Decoding Common Food Cravings
In some cases, what you crave might feel totally random, but it often clues you into what your body needs. Whether it’s a sudden urge to grab a cookie or a handful of salty potato chips, or to eat a bowl of pasta, your cravings may point to underlying imbalances like lack of sleep, nutrient deficiencies, or blood sugar dips.
Here’s what common cravings for specific types of foods might be telling you—plus how to satisfy them wisely instead of feeling controlled by your snack drawer.
1. Sugar
Persistent sugar cravings can signal blood sugar instability, especially if you also notice energy crashes, irritability, or brain fog, Wallace says. When sleep, connection with others, or joy are low, your brain may also seek a dopamine hit in the form of candy. Those with blood sugar issues such as insulin resistance or polycystic ovary syndrome (PCOS) may also struggle with frequent sugar cravings, especially when meals are carb-heavy and protein-light, she says.
The simple solution here: Always pair sugar with fiber, protein, and/or fat to blunt any subsequent blood sugar spikes, Wallace suggests. Similarly, be sure to get enough protein at breakfast, especially if sugar cravings sneak up on you in the afternoon as energy levels drop, Ackerman adds.
Read More: Make These Changes to Your Evening Routine to Sleep Better
Also, make sure you get enough shut-eye at night, since research shows that skimping on sleep influences cravings for sweet or salty foods.
2. Salt
Strong cravings for salty snacks could indicate that you’re low on fluids or electrolytes, particularly if accompanied by symptoms like headaches and fatigue. Some research suggests that anxiety could be linked to low sodium levels.
Most often, salt cravings strike if you’ve been sweating a lot, are dehydrated, or take medications like diuretics, says Hector Perez, M.D., a board-certified bariatric surgeon at Renew Bariatrics. In some cases, salt cravings may even point to low blood pressure or, more rarely, conditions affecting adrenal function such as adrenal insufficiency.
Read More: 7 Supplements That Promote Healthy Blood Pressure
When salt cravings strike, drink some water and consider adding electrolytes to your sips. If cravings continue or come with fatigue or dizziness, it’s time to check in with your doctor and run some labs to rule out hydration imbalances or hormonal issues.
3. Carbs
Carbohydrates have a bit of a reputation, but they’re one of your body’s main fuel sources. Found in everything from fruits and veggies to whole grains, carbs break down into glucose (a.k.a. sugar) to give your body the energy it needs to power through the day. The key difference between, say, lentils and pastries, though? Complex carbs—like those in whole grains, legumes, and produce—are higher in fiber and digested more slowly, so they keep your blood sugar steady, the experts explain. Simple carbs like baked goods, on the other hand, can cause quick blood sugar spikes and crashes.
Craving carbs is a classic sign of low serotonin (the body’s natural mood booster) or plummeting energy, Wallace says. Refined carbs offer a quick boost, which is why you may want to grab for them when you’re tired, stressed, or hungry. You may notice carb cravings come on heavy when you’re under pressure at work, have skipped a meal, or are experiencing hormonal shifts (like the luteal phase of the menstrual cycle), she says.
Swap refined carbs for slower-digesting carbs like quinoa, chickpeas, or steel-cut oats, Perez suggests. These foods offer protein, fiber, and resistant starch, which help steady blood sugar and keep cravings in check without triggering an intense dopamine spike (and later crash).
4. Chocolate
You’ve seen enough rom-coms to know that chocolate is one of the most emotionally charged foods out there. Interestingly, the treat contains magnesium and theobromine—both of which are linked to a healthy mood and relaxation, Wallace says. Chocolate cravings can also peak before menstruation, when magnesium levels naturally dip, she adds.
Read More: 9 Possible Causes of Low Magnesium
A magnesium-rich diet (think lots of leafy greens, seeds, and beans) could potentially help dial down cravings, Wallace says. That said, dark chocolate (70 percent or more cacao) offers magnesium, polyphenols, and serotonin precursors, making it far more than a sugar buzz, Perez notes. Most dark chocolate also is packed with plant chemicals known as flavanols, antioxidants that may improve blood flow to the brain. Because of these benefits, Perez encourages his patients to honor chocolate cravings with a small square of high-quality dark chocolate. Don’t mind if we do!
How Do Hormonal Changes Affect Cravings?
For women, natural ebbs and flows in hormone levels may also contribute to cravings. Fluctuations in estrogen, progesterone, and serotonin during the luteal phase of the menstrual cycle can dramatically increase cravings, particularly for carbs and chocolate, Perez says. Think of it as your body using your diet to boost dopamine and tryptophan when shifting hormones may cause them to take a downturn. If you notice intense cravings before menstruating, tart cherry juice, magnesium glycinate, and light evening exercise may all be supportive, he adds.
Minimize Cravings With These Healthy Habits
When cravings feel out of control, dialing in some key habits can help bring your body and appetite back into balance. Your key goals: Stabilize blood sugar, ensure you’re well stocked on vital nutrients, and tune into what your body needs, Acerra says.
1. Eat at Regular Intervals
Going too long without food can spike cravings—especially for sugar and refined carbs—by throwing off blood sugar and hunger hormone levels. Acerra recommends eating meals at around the same times each day (and doing so every few hours) to stay ahead of energy dips and help your body establish a rhythm.
2. Build Balanced Meals
Meals combining fiber, fat, and protein help keep you fuller longer and reduce the urge to snack between meals. Acerra recommends prioritizing fiber-rich carbohydrates (like oats or quinoa), healthy fats (like olive oil or nuts), and quality protein (like eggs, tofu, or lean meat).
3. Pair Carbohydrates Strategically
You don’t have to avoid carbs to squash cravings—but pairing them with protein or fat can prevent blood sugar spikes and crashes that often drive those strong desires. Smart pairings include Greek yogurt with berries, hummus with whole-grain crackers, and apple slices with nut butter. Bottom line: Don’t eat your carbs alone!
4. Tune Into Hunger and Fullness Cues
Learning to differentiate between true physical hunger and emotionally driven cravings can help you respond with intention, especially over time. Ask yourself: Where am I feeling this hunger? Is it truly a physical sensation? What triggered this desire—boredom, stress, or an actual need for fuel? The more aware you are of any patterns, the better equipped you’ll be to rewrite them.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.