Cravings are a Signal

Cravings: What Your Body Might Really Be Telling You

Cravings distress many of my clients, particularly when they’re attempting to follow a food plan and feel like they’re being derailed from an eating pattern they want to follow. If you’ve ever had a craving when you're completely full and know you don't need food, you’ve probably wondered—why am I craving something right now?

The science of cravings is fascinating. It could be that your body is asking for something—whether it’s a specific nutrient, water, or another type of nourishment. Or, it could be that your body is letting you know something’s not quite right. Frankly, it could just be that you’re craving a food that is simply delicious and easy to want!

No matter the cause, understanding the science behind cravings can empower you to respond to your body’s needs in a compassionate, balanced way. Bonus: it could even help you discover a medical issue that you didn’t even know you had!

In this post, we’ll explore some of the common causes of cravings and how addressing them can help you achieve a more balanced and nourishing life. I’ll share ways you can test for certain conditions and nutrient imbalances, as well as some supportive supplements that may help bring balance.

1. Nutrient Deficiencies Can Trigger Cravings

Iron

It’s common for people to experience cravings when they’re lacking in essential nutrients. For example, iron deficiency can lead to cravings for specific foods like red meat or leafy greens. If you’ve been craving foods rich in iron, your body may be signaling that it needs more of this vital nutrient, which is essential for energy production and brain function (Hingorani et al., 2007).

How to Test:Iron levels can be tested with a simple blood test that measures your hemoglobin or ferritin levels. If you’re noticing frequent cravings for red meat or feeling fatigued, this may be an important test to ask your healthcare provider about.

Supplement Options:If you are found to have low iron, a supplement like ferrous sulfate or a gentle, food-based iron supplement could help. It’s always important to check with your healthcare provider to find the right dosage for you, as excess iron can cause other health concerns and uncomfortable symptoms like constipation.

Magnesium

Magnesium is another common deficiency that can cause cravings, especially for chocolate. Low magnesium levels can lead to a need for sugar-rich foods as the body seeks quick energy (Barbagallo & Dominguez, 2010).

How to Test:Magnesium levels can be assessed through blood tests, but keep in mind that magnesium is stored in your tissues and bones, so blood levels may not always give the full picture. A comprehensive mineral test can provide more insight into your magnesium status.

Supplement Options:Magnesium glycinate or magnesium citrate are popular forms that are easier on the digestive system. Taking magnesium before bed can also support relaxation and sleep, which may further help with cravings related to stress or sleep deprivation.

2. Insulin Resistance and Cravings

When insulin resistance is at play, the body struggles to process glucose properly, leading to fluctuations in blood sugar that can trigger cravings for sugary or carb-rich foods. People with insulin resistance may experience cravings as their body signals the need for quick energy to compensate for imbalanced glucose levels (Farhadnejad et al., 2017).

How to Test:Insulin resistance can be assessed through a fasting insulin test or a comprehensive metabolic panel, which measures blood sugar and insulin levels. Another useful test is the hemoglobin A1c test, which provides information on long-term blood sugar control.

Supplement Options: Supplements like chromium picolinate and even akkermansia have shown some promise in helping to balance blood sugar levels, although more research is needed. Always talk to your healthcare provider before adding supplements, especially if you’re on medication for diabetes or insulin resistance.

3. Emotional Cravings: Stress and Loneliness

Cravings are not always about physical nourishment—they can also be driven by emotional needs. When you’re stressed, lonely, or experiencing negative emotions, your body may crave comfort foods as a way to cope. This is particularly common in moments of heightened stress, where food serves as a temporary source of relief or distraction.

Research has demonstrated that stress can increase cravings for high-fat and high-sugar foods, which trigger the brain’s pleasure centers and temporarily alleviate discomfort (Adam & Epel, 2007). Similarly, loneliness is often linked with food cravings, especially for sweet or salty snacks that provide emotional comfort (Dube et al., 2013).

How to Assess:There isn’t a specific blood test for emotional triggers, but identifying patterns in your eating habits can be a good start. If you notice that you tend to crave certain foods during moments of stress or sadness, this could be a sign of emotional eating. Sometimes, journaling or tracking your mood alongside your food choices can provide valuable insights. Talking with a coach or therapist can also help you gain insights into your patterns and address the root causes of stress and loneliness so you can heal and live your best life.

Supportive Strategies:While there aren’t supplements that directly treat emotional cravings, adaptogens like holy basil (tulsi) may help support the body’s ability to cope with stress. Mindfulness practices, regular movement, and connecting with others can also go a long way in addressing emotional cravings. I wrote a post on calming herbal teas that are easy to incorporate into your daily routine if you want to check it out here.

4. Addictive Cravings: Processed Foods and Exorphins

If you're craving highly processed foods—especially those that are high in sugar, fat, and salt—it may be worth considering that some foods are specifically engineered to be highly palatable. These foods are designed to trigger the reward centers in your brain, making them difficult to resist and leading to cravings that can feel almost uncontrollable.

Research has shown that foods high in sugar, fat, and salt can act in ways similar to addictive substances. These foods trigger the release of dopamine, a neurotransmitter associated with pleasure and reward, which can make you want to come back for more (Higgs & Cooper, 2014). For some people, this can lead to a cycle of cravings and consumption that feels hard to break.

Additionally, there is a theory that foods that are high in casein (found in dairy) and gluten (found in wheat) may contain compounds called exorphins. Exorphins are opioid-like peptides that are released when casein or gluten is broken down during digestion. These peptides are similar to our own endogenous endorphins, compounds known to lead to feelings of pleasure or comfort. For individuals with leaky gut syndrome, the barrier between the gut and bloodstream is weakened, which may allow exorphins to enter the bloodstream more easily and reach the brain, amplifying cravings for foods rich in casein and gluten (Van der Molen et al., 2004).

How to Assess:If you have recurring cravings for processed, sugar-rich, or high-fat foods, it could be a sign that your body is responding to the reward pathways in your brain. If you also experience digestive issues such as bloating, gas, or discomfort, you may want to consider testing for leaky gut through specialized lab tests. These tests typically measure the levels of zonulin (a marker for leaky gut) and assess intestinal permeability. You can also check your blood, breathe, or even urine for signs of leaky gut or dysbiosis. Your doctor will know which type of test is best for you.

Supportive Strategies:To address cravings related to food additives and exorphins, reducing intake of highly processed foods and focusing on whole, nutrient-dense options may help. If you suspect leaky gut or have digestive concerns, supplements like L-glutamine, zinc carnosine, and probiotics may support gut healing and restore the integrity of the intestinal lining. A healthcare provider can guide you in these areas, ensuring the right approach for your individual needs. Some supplements I trust and have used with my clients can be found here.

5. A Holistic Approach to Nourishment

Cravings are a natural part of being human, and they are not inherently bad or shameful. In fact, they are simply signals that your body needs something, whether that be physical nourishment, rest, hydration, or emotional support. Responding to cravings with kindness and curiosity, rather than judgment, is essential for creating a healthier relationship with food and your body.

At my practice, we use advanced lab testing, comprehensive histories, and a holistic approach to help people decode the signals their bodies are sending. By using the right tests, we can identify nutrient deficiencies, address conditions like insulin resistance, and explore emotional triggers for cravings. The goal is to meet your nutritional, physical, and emotional needs in a way that supports your overall well-being.

When your body and mind are nourished, you’re empowered to accomplish powerful and amazing things. I want you to feel fulfilled, balanced, and equipped to thrive.

Warmth & wellness, Dr. Kate

References:

• Adam, T. C., & Epel, E. S. (2007). "Stress, eating, and the reward system." Physiology & Behavior, 91(4), 449-458.

• Barbagallo, M., & Dominguez, L. J. (2010). "Magnesium and aging." Current Opinion in Clinical Nutrition and Metabolic Care, 13(1), 29-34.

• Dube, L., et al. (2013). "Social isolation, loneliness, and their relationship with food cravings in a sample of the general population." Appetite, 60(1), 105-112.

• Farhadnejad, H., et al. (2017). "Insulin resistance and its association with food cravings and dietary habits in Iranian adults: A cross-sectional study." Nutrition, 34, 1-8.

• Higgs, S., & Cooper, K. (2014). "Food and addiction: The neurobiological basis of eating behavior." Current Diabetes Reviews, 10(1), 11-17.

• Hingorani, A. D., et al. (2007). "Iron deficiency and food cravings." Journal of Nutrition, 137(7), 1871-1877.

• Van der Molen, H., et al. (2004). "Opioid peptides and their role in the pathogenesis of addiction." Pharmacology & Therapeutics, 102(2), 105-114.