Who heads to the fridge when they’re in a mood? Most of us have done it at some point, standing in front of the fridge or pantry, looking for something when you’re not even really hungry. This is where food and mood collide. You’re feeling flat, stressed, or just over it, and food feels like the quickest pick-me-up.
Food cravings and emotional eating affect most of us at some point, and while it might feel frustrating, there’s an opportunity here to understand your body a little better and to find new ways to support your energy, mood and wellbeing.
Why We Crave: Understanding the Food & Mood Link
We often joke about cravings or we’ve been convinced they’re normal but they’re actually a sign that your body or mind is calling out for something. That “need something sweet” feeling is your internal messaging system trying to get your attention.
Cravings tend to fall into two main categories:
1. Physical cravings
These are driven by genuine needs, think low nutrients or imbalances in your body. You might be:
- Low in magnesium or iron
- Out of whack with your hormones or blood sugar
- Managing stress, anxiety or poor sleep
- Dealing with gut issues like SIBO or parasites
In these cases, your body is craving something, just not necessarily a packet of biscuits. It might actually need protein, minerals, or hydration.
2. Emotional cravings
Emotional cravings are about comfort, not nutrients. You’ve had a rubbish day and that block of chocolate looks like the only thing that might take the edge off. Or maybe it’s a glass of wine to unwind or a bag of salty chips when you’re feeling depleted.
The truth is, it’s not really the chocolate, wine or chips you’re craving. It’s the soothing, relief or distraction they offer. These types of cravings are often about emotion regulation.
So the question to ask yourself becomes: “What am I really hungry for?”
Connection? Rest? A break from responsibility? A good cry or a deep breath?
Understanding the driver behind your cravings helps you respond with care, not criticism.
7 Simple Ways to Support Yourself (Without the Sugar Crash)
Here are some practical ways to curb cravings, not by cutting everything out, but by tuning in to what your body actually needs and finding a better balance with your food and mood.
- Drink more water
Dehydration can mimic hunger and sugar cravings. Try a big glass of water, wait 5–10 minutes, and see if the craving shifts. - Choose naturally sweet foods
Satisfy your sweet taste buds with things like roasted pumpkin, carrots, beetroot, apples, berries, or warming spices like cinnamon and nutmeg. - Prioritise sleep
If you’re exhausted, your body will chase quick energy. That often means sugar and caffeine. Try heading to bed earlier for a week and notice what happens. - Eat protein regularly
Protein helps keep blood sugar steady and keeps you fuller for longer. Not enough can trigger cravings, too much (especially heavy animal proteins) can too. - Don’t fear fat
Full-fat foods help you feel satisfied. Low-fat versions are often packed with sugar and additives. A little olive oil, avocado, nuts or full-fat yoghurt can make all the difference. - Move your body
Exercise boosts your mood, balances insulin and burns off stress hormones. Even a short walk or stretch can shift things, especially when you feel an emotional craving coming on. - Create new rituals
If you’re someone who needs dessert after dinner, is it the sweet food, or the ritual of winding down? Try swapping it with something nourishing: a herbal tea, a few squares of dark chocolate, or even just a few minutes to yourself.
A New Way to Think About Food & Mood
Next time you feel flat or fed up, remember: your cravings are messengers, not enemies. They’re part of your body’s food and mood dialogue, nudging you to pay attention to your deeper needs, physical or emotional, and offering a chance to respond with curiosity, not shame.
By nourishing your body consistently, getting enough rest, and building in small moments of care, you’ll likely notice fewer intense cravings, better moods and more stable energy to do the things that matter.
Action Step:
Next time a craving hits, pause and ask:
“What am I really hungry for?”
Then, try one of the seven tips above and jot down how you feel afterwards.
Want more personalised support? Book in for a 1:1 consultation and let’s explore what your body needs to feel good, consistently, not just in a moment of stress.
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Kim Healey
Nutritionist | Metabolic Balance Coach
Whole food, Whole life, One Step at a Time
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