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If you get snappy, irritable or even panicky when you’re hungry, it’s not in your head. Nutritionist Chandni Vadgama explains why ‘hanger’ happens and how to keep it in check
Summary
1What is hanger?
‘Hanger’ (aka hunger + anger) might sound like an excuse for bad behaviour, but it’s now backed by science...
2What are the key causes of hanger?
“Glucose is the main energy source for your brain to function properly,” says Chandni. “When you haven’t eaten, your blood sugar drops, leaving...
3How can you beat ‘hanger’?
Snack smart to get ahead of flare-ups. “Have meals and snacks every three to four hours to balance out your energy and blood sugar...
‘Hanger’ (aka hunger + anger) might sound like an excuse for bad behaviour, but it’s now backed by science. A recent study by psychologists at Anglia Ruskin University shows a link between the two, concluding that it’s harder to see the good in those hangry moments, too.1
“You might feel shaky, lightheaded or unable to concentrate,” says H&B nutritionist Chandni Vadgama.
“Hanger might even cause a heightened emotional response due to a decline in cognitive function, caused by changing blood sugar levels and certain hormones,” she says. In this state, your brain essentially shifts into survival mode to seek food.
What are the key causes of hanger?
1. Very low blood sugar
“Glucose is the main energy source for your brain to function properly,” says Chandni. “When you haven’t eaten, your blood sugar drops, leaving your brain in low-fuel mode.”
You might struggle with emotion regulation, impulse control and decision-making – key reasons you’re more likely to snap at others. A US study even found increased aggression toward a spouse when glucose levels were low.2
“When you haven’t eaten, your brain goes into low-fuel mode”
2. Low serotonin levels
“Nosediving blood sugar causes your energy levels to drop, and your brain stops producing mood-boosting serotonin.
“This neurotransmitter (chemical molecules that carry messages from one nerve cell to the next) plays a big role in stabilising your mood, so low levels might explain your inability to focus on the good stuff during moments of blind hanger,” says Chandni.
3. Soaring stress and hunger hormones
“Your stomach releases ghrelin (the hunger hormone) when it’s empty, signalling to the hypothalamus in the brain that it’s time to eat,” says Chandni. This increases your hunger drive.
“The ideal snack combines fibre, protein and healthy fats”
How can you beat ‘hanger’?
Snack smart to get ahead of flare-ups
“Have meals and snacks every three to four hours to balance out your energy and blood sugar,” suggests Chandni.
Get to know your danger moments. If you’re shaky in the morning, have breakfast within an hour of waking up. If you and your partner always bicker before dinner, try sharing some hummus and veggie sticks an hour before – it could be a relationship saver!
Reach for the holy trinity
You might be craving a doughnut (or anything edible nearby), but the ideal snack combines fibre, protein and healthy fats. Think avocado on wholegrain toast, yoghurt sprinkled with nuts or a high-protein smoothie.
“When you’re eating, take your time to chew and taste your food”
“Protein and healthy fat trigger the release of satiety-related hormones, which also delay the onset of hunger again,” says Chandni. And soluble fibre found in nuts, seeds and oats can also help you feel fuller for longer.4,5
Get to know your body’s cues
Scoffing down your lunch while scrolling on your phone distracts you from hunger/fullness cues – allowing the hanger to descend.6
“Try tuning into those earlier signs of hunger (the obvious ones like a growling stomach) and also look for energy or focus dips,” says Chandni. “Then, take your time to chew and taste your food. Being mindful will increase your satiety signals and slow digestion.”
Avoid caffeine on an empty stomach
If you have your coffee on an empty stomach as soon as you wake, your body absorbs caffeine faster. This will intensify its effects and make your body feel jittery or on edge, and can also interfere with cortisol levels.
“To stop this happening, make sure you have your morning brew with food or switch to decaf,” says Chandni.
Opt for complex carbs
“Wholegrain rice and pasta as well as sweet potato provide slow-release energy, compared to refined alternatives that cause your blood sugar levels to spike and plummet,” says Chandni. A recipe for hanger disaster if you ask us.
What’s next?
An in-house nutritionist tackles the topic of ultra processed foods.
- Swami V, Hochstöger S, Kargl E, Stieger S. Hangry in the field: An experience sampling study on the impact of hunger on anger, irritability, and affect. PLOS ONE [Internet]. 2022 Jul 6;17(7):e0269629. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0269629
- Kinney JB, Atwal GS. Equitability, mutual information, and the maximal information coefficient. Proc Natl Acad Sci U S A [Internet]. 2014 Mar 25;111(9):3354–9. Available from: https://www.pnas.org/doi/full/10.1073/pnas.1400619111
- Anderberg RH, Hansson C, Fenander M, Richard JE, Dickson SL, Nissbrandt H, Bergquist F, Skibicka KP. The stomach-derived hormone ghrelin increases impulsive behavior. Neuropsychopharmacology [Internet]. 2016 Apr;41(5):1199–209. Available from: https://pubmed.ncbi.nlm.nih.gov/26424164/
- Morell P, Fiszman S. Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids [Internet]. 2017;68:199–210. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0268005X1630340X
- Salleh SN, Fairus AAH, Zahary MN, Raj NB, Jalil AMM. Unravelling the effects of soluble dietary fibre supplementation on energy intake and perceived satiety in healthy adults: evidence from systematic review and meta-analysis of randomised-controlled trials. Foods [Internet]. 2019 Jan 6;8(1):15. Available from: https://pubmed.ncbi.nlm.nih.gov/30621363/
- Ciampolini M, Lovell-Smith HD, Kenealy T, Bianchi R. Hunger can be taught: Hunger recognition regulates eating and improves energy balance. International Journal of General Medicine [Internet]. 2013 Jun;6:465–78. Available from: https://pubmed.ncbi.nlm.nih.gov/23825928/
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