Most of us have suffered from food cravings at one point or another. In fact, according to one study, 90 percent of the population has experienced them. But that doesn’t mean all food cravings are the same.

Some cravings are a result of natural factors like hormonal changes, while others are influenced by our environment and lifestyle. Understanding the underlying cause of your cravings is the key to managing them effectively.

In this guide, we’ll explore holistic practices to curb those cravings in a healthy, sustainable way.

What Causes Food Cravings?

Hormonal Imbalances

Hormonal fluctuations — like those experienced during the menstrual cycle or pregnancy — can intensify cravings for sugary or unhealthy snacks. As estrogen drops and progesterone rises, premenstrual cravings are common. Additionally, imbalances and spikes in hormones like cortisol, ghrelin, dopamine, and more, can all influence appetite.

Nutritional Deficiencies

Research is mixed on whether specific deficiencies cause cravings, but many believe that when you’re low on a nutrient, your body may crave foods that help replenish it. For example, a craving for salty foods could be linked to low sodium levels.

Emotional Triggers

It’s no surprise that stressful or emotional moments can lead us to “comfort foods.” These often sugary or processed foods release a dopamine response, providing a temporary mood boost.

Environmental Cues

From billboards for fast-food restaurants to commercials for junk food, we’re constantly exposed to triggers that influence are cravings. Studies show that visual reminders of food can increase our desire to eat — even when we’re not hungry!

Holistic Practices to Combat Food Cravings

1. Nutrient-Dense Eating

The more nutrient-dense foods you eat, the fewer unhealthy foods you’ll crave.

A balanced diet full of whole grains, protein, healthy fats, and vegetables will keep you full for longer, reducing the desire for high-calorie snacks. Avoid the bag of chips you just can’t stop eating. Swap the white loaf for wheat and try to make homemade meals when you can.

Research suggests that a high-protein diet can also help reduce ghrelin, a hormone that increases appetite.  

(If you’re interested in learning more, check out my High-Protein Meal Plan eBook!)

2. Mindfulness and Stress-Relieving Practices

Sometimes simply being more aware of yourself and your surroundings can be the most important step to fighting off cravings. Studies have found that mindfulness practices such as yoga, meditation, and deep breathing can curb food cravings and reduce stress.

3. Hydration

It’s not uncommon for thirst to be mistaken for hunger. If you’re feeling the urge to snack, try drinking a big glass of water and then waiting a few minutes. Oftentimes, you’ll find the craving pass!

4. Don’t Shop Hungry

Shopping on an empty stomach can lead to impulse buys that add more junk food to your pantry. Instead, go into the grocery store with a clear plan and a full stomach. Stick to your list, check the labels, and bring home ingredients that support your wellness goals.

5. Sleep Hygiene

Research has found that people who are sleep deprived eat roughly 400 more calories a day than those who are getting their full night’s rest. When tired, it’s natural for you to turn to sugary foods that can give you a quick burst of energy.

Instead, try focusing on creating a consistent nighttime routine, avoiding screens and caffeine before bed, and getting between 7-9 hours of sleep to keep cravings in check.

6. Distract Yourself

Many times we eat because we are bored. Instead of grabbing a snack to kill some time, distract yourself. Take a walk or clean the house. Distractions can halt a craving in its tracks.

7. Intuitive Eating

Restrictive eating often backfires, making us crave the very foods we are avoiding. Instead, the practice of intuitive eating respects the body’s natural feedback system. The idea is that you eat when you are hungry, stop when you’re full, and honor your body’s needs.

Building a positive relationship with your diet can make cravings a lot easier to control.

Want to Know More?

Managing food cravings doesn’t mean avoiding your favorite foods altogether. It starts with understanding the source of each craving and finding healthier habits that support your body’s needs.

If you’d like some personal help, reach out for a free 20-minute consultation. We can discuss your diet, lifestyle, and general wellness habits to see if one of my holistic consulting services might be a good fit for you!