When cravings strike
It usually starts quietly: you’re working, scrolling your phone, or driving home, and suddenly the thought of chocolate, chips, or leftover pizza takes over your mind. Food cravings rarely ask politely. They crash in and refuse to leave until you give them what they want.
Enjoying a treat now and then is part of living well, but when cravings feel constant, they can derail healthy eating and weight goals. Research shows cravings are less about weak willpower and more about biology, habits, stress, and even gut health. So how do you keep them in check without feeling deprived?
Here are six underrated hacks, grounded in science, to help you snack smarter and guilt-free.
1. Feed your gut, tame your cravings
Scientists have found that gut bacteria play a huge role in what we crave. According to integrative medicine experts, your gut microbes can “hijack” cravings to get the foods they thrive on. A 2021 Stanford University study showed that fermented foods like kimchi, sauerkraut, and plain yoghurt improve gut diversity and reduce inflammation. The more diverse your gut, the more balanced your cravings.
Hack: Add fermented foods and fibre-rich plants like kale, broccoli, and lentils to your daily meals. Over time, your gut will start nudging you towards healthier options.
2. Drink before you snack
Often, thirst disguises itself as hunger. Studies show that drinking water before meals reduces appetite and supports weight management, particularly in adults.
Hack: Next time your brain demands chocolate, drink a full glass of water. Wait 10 minutes. If the craving fades, you were just thirsty.
3. Distract your brain
Sometimes cravings are all in the mind. Chewing gum, taking a quick walk, or even hopping in the shower can interrupt the craving cycle. By distracting your brain, you weaken the power of the craving.
Hack: If you cannot stop thinking about biscuits, change your environment. Most cravings pass if you outlast that initial wave.
4. Don’t let hunger ambush you
Skipping meals or waiting too long between them often leads to desperate choices. Extreme hunger spikes blood sugar and makes the body crave fast, high-energy foods like doughnuts.
Hack: Snack smart. Keep fruit, nuts, or whole-grain crackers nearby. Eating balanced meals at regular times helps prevent those “eat anything now” moments.
5. Stress less, crave less
Stress and cravings are best friends. High stress levels increase cortisol, a hormone linked to belly fat and emotional eating. Research shows women under stress are especially prone to craving high-sugar and high-fat foods.
Hack: Swap sugar fixes for stress relief. Try journaling, meditation, or a quick walk. Over time, your brain learns healthier comfort signals.
6. Never shop hungry
Supermarkets are designed to tempt you, from sweets at the till to colourful packaging. Shopping on an empty stomach makes you more likely to grab high-calorie treats. Cornell University research confirms hungry shoppers buy more unhealthy food.
Hack: Eat before heading to the store. Stick to a shopping list and focus on the perimeter aisles where fresh produce and whole foods live.
Finding balance
Cravings are not enemies. Sometimes they signal hunger, thirst, or stress. Other times, they are simply your gut microbes talking or clever marketing working on you. The key is not to fight them with brute force but to outsmart them with small, science-based strategies.
Feed your gut wisely, stay hydrated, manage stress, and shop smarter. And remember: enjoying dessert or a packet of crisps occasionally is not failure; it is balance. Food should be about pleasure as much as nourishment, and with these hacks, you can have both without guilt.
Source: IOL
Featured Image: Garden of Life
