We’ve all been there—that rumbling in your belly when you’re halfway through a meeting, the sudden craving for something sweet after a long day, or the urge to snack even when you’re not sure if you’re really hungry. Hunger isn’t always as straightforward as an empty stomach, and figuring out what your body truly needs can feel confusing.
In my work with clients, we often talk about hunger and fullness. A big part of developing a healthy relationship with food is learning to tune into these cues and respect what your body is telling you. This can mean honouring your hunger instead of ignoring it, as well as recognizing when you’ve had enough.
But here’s where it gets tricky. It’s easy for these ideas to turn into just another diet rule: I must only eat when I’m hungry and stop as soon as I’m full. The truth? That’s neither realistic nor necessary for a balanced approach to food.
Everyone eats when they’re not physically hungry sometimes—whether it’s savouring an amazing meal, celebrating with friends over cake, or simply eating for comfort. And that’s okay.
What’s even more helpful is understanding that hunger isn’t one-dimensional. There are different types of hunger, and each one might need to be satisfied in its own way. Let’s explore the 6 different types of hunger—And how you can easily manage them.
What are the different types of hunger?
1. Physical Hunger
This is probably what most people think of when they hear the word “hunger.” It’s the physical need for food—your body’s way of signalling that it needs energy and nutrients.
Signs of physical hunger include:
- A grumbling stomach
- Reduced concentration
- Feeling irritable (“hangry” anyone?)
- Fatigue
- Headaches
But even physical hunger can be divided into more specific categories:
2. Stomach hunger
When your stomach is physically empty, it’s time to eat. Choosing foods that satisfy and sustain you is important here. While a chocolate bar might give you a quick burst of energy, it’s unlikely to fill you up or provide long-lasting fuel.
Instead, aim for balanced meals or snacks that include protein, fibre, and healthy fats. For example, a wholemeal egg sandwich with carrot sticks, cherry tomatoes, and a natural yogurt with fruit and nuts will satisfy both your hunger and your nutritional needs.
The amount you eat will depend on how hungry you feel, but focusing on this balance will help keep you full and energised.
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3. Mouth Hunger
This is about wanting a certain taste or texture. Maybe you’re craving something crunchy, creamy, spicy, or sweet. Mouth hunger is all about satisfaction.
When planning meals, think about variety—different flavours, textures, and food groups. This makes meals more enjoyable and leaves you feeling both full and content. For example, while a huge bowl of salad leaves might fill your stomach, it won’t be satisfying without some nuts, seeds, chicken, couscous, or a flavourful dressing.
Mouth hunger is also why you might find yourself rummaging through the cupboard after a meal that didn’t “hit the spot.” Giving yourself permission to eat foods you enjoy can help avoid this cycle.
4. Emotional Hunger (Heart Hunger)
This type of hunger is often misunderstood. People might label themselves as “addicted to food” or “out of control” or “greedy” when they eat emotionally, but that’s not the full picture.
Heart hunger happens when we crave food not because we’re physically hungry, but because we’re looking for comfort, distraction, or relief from uncomfortable emotions. This is a normal response—food can be comforting, and there’s no shame in that.
Emotional eating is an umbrella term for eating in response to your feelings.
Some common emotions that trigger emotional hunger include:
- Sadness
- Anxiety
- Boredom
- A sense of reward (“I’ve had a rough day; I deserve this”)
Emotional eating isn’t inherently bad and is actually a normal thing to do. The problem arises when it becomes your main way of coping with emotions, leaving no room for other strategies. In these cases, exploring your relationship with food and emotions can be incredibly helpful.
Remember, heart hunger can also be about joy and pleasure and you know I am all about the “Joy of eating”. Food is meant to be enjoyed, and allowing yourself to eat something simply because it tastes good is part of a balanced diet. Letting go of guilt around “bad” foods creates space for joyful eating and reduces the likelihood of overeating.
5. Social Hunger
Food is about so much more than fuelling your body—it’s deeply tied to connection and culture.
Social hunger comes into play during celebrations, family gatherings, or meals shared with friends. Think about birthdays with cake, Christmas dinners, or a cozy night out at your favourite restaurant. These moments aren’t just about eating; they’re about making memories.
Food also shows care and love. Sharing a meal or offering someone a treat is one way we connect with the people around us.
6. Practical Hunger
Sometimes, you eat not because you’re hungry, but because it makes sense to. For example:
- Eating before a long meeting or journey
- Having a snack mid-morning because you know lunch will be late
If you have a 3hour meeting over lunch, then eating something at 11:00 before it starts may be a great choice, even though it’s ‘not lunchtime’ and you’re not hungry, because imagine having to wait until 15:00 instead- you will be in full ‘hangry’ mode by then and this is unlikely to be a good thing for your productivity or relations at work and you are more likely to overeat!
If you are eating ‘just in case’, this can come from scarcity mode and is being driven by anxiety that there may not be enough food later and this can lead you to overeat more than is needed in that moment, perhaps because you experienced a lack of food availability at some point in your life. Having some snacks such as nuts and fruit in your bag can help to reduce this anxiety as you know you always have something if needed.
What can I take away from this?
Knowing that there are different types of hunger and starting to understand what you are really hungry for in the moment can be a useful way to start to eat more intuitively to meet your physical and psychological needs and feel in charge of your food choices.
Of course, if your struggle with emotional eating, or feel worry about eating at social occasions, then this is something that may require more than just an understanding of hunger types to overcome, but this is a starting point to help you know that we eat for different reasons and that is normal and ok. When we are used to following diets they tell us when to eat, what to eat and how much and we lose touch with our bodies own signalling system that can signpost us much more accurately to what we need.
Eating for reasons other than physical hunger isn’t wrong; it’s part of being human. But it’s also important to ask yourself what’s driving your hunger and what you truly need.
For example:
- Eating a piece of cake for pleasure is perfectly fine if you can enjoy it and move on.
- Regularly using food to cope with stress or sadness, such as you get home you think “screw it” and eat a tub of ice cream to avoid your feelings, might signal a need for other ways to process those emotions.
Often people are thinking about how to ‘curb’ their hunger, but instead think of how to satisfy your hunger, and therefore meet the underlying need be that physical or emotional. This may be through eating enough, letting go of food guilt and rules, creating effective stress management techniques, having positive social connections and learning to manage our emotions in more helpful ways.
By responding to all types of hunger in a compassionate and intentional way, you can nourish both your body and your soul.
You don’t have to struggle alone!
If you’re finding it difficult to respond to your hunger cues or feel like emotional eating is taking over, you don’t have to face this alone.
I can help you understand your relationship with food, rebuild trust in your body, and find tools that work for you. Let’s work together to create a healthier, more intuitive way of eating that nourishes both your body and mind.
📩 Get in touch today by filling out the form below, and let’s start your journey together!
