When it comes to dealing with hunger, a common-sense way of dealing with it is “eat something”. However, many people find that they then eat the wrong things, in the wrong quantities, and end up in a cycle of overeating and being hungry.

If this gets to the extreme, it can turn into a full-blown eating disorder:

Eating Disorders: More Varied (And Prevalent) Than People Think

…and even in more moderate presentations, the cycle of hunger and overeating is not great for the health. So, how to avoid that?

Listen to your body (but: actually listen)

Your body says: we’re running a little low on glycogen reserves so our energy’s going to start suffering in a few hours if we don’t eat some fruit, kill something and eat its fatty organs, or perhaps find some oily nuts.

You hear: eat something bright and sugary, shout at the dog, eat some fried food, got it!

Your body says: our water balance is a little off, we could do with some sodium, potassium, and perhaps some phosphorus to correct it.

You hear: eat something salty, got it, potato chips coming right up!

…and so on. Now, we know 10almonds readers are quite a health-conscious readership, so perhaps your responses are not quite like that. But the take-away point is still important: we need to listen to the whole message, and give the body what it actually needs, not what will just shut the message off the most quickly.

Here’s how: Intuitive Eating Might Not Be What You Think

Bonus: Interoception: Improving Our Awareness Of Body Cues

About those cravings…

As illustrated a little above, a lot of cravings might not be what they first appear, and in evolutionary terms, our body is centuries behind industrialization, in terms of adaptations, which means that even if we try to take the above into account, our responses can sometimes be inappropriate in the age of supermarkets.

See also: The Science of Hunger, And How To Sate Cravings

Natural appetite suppressants

Eating more is not always the answer, not even if it’s more healthy food. And hunger pangs can be especially inconvenient if, for example, we are fasting at present, which is by the way a very healthful thing for most people:

Learn more: Intermittent Fasting: What’s the truth?

One way to suppress hunger is simply to trigger the stomach into sending “full” signals, which involves filling it. Since you do not want to overeat, the trick here is imply to use high-volume food.

Consider for example: 30 grapes and 30 raisins have approximately the same calorie count (what with raisins being dried grapes, and the calories didn’t evaporate), but the bowl of fresh fruit is going to physically fill your stomach a lot more quickly than the tiny amount of dried fruit.

More on this: Some Surprising Truths About Hunger And Satiety

Protein is of course also an appetite suppressant, but it takes about 20 minutes for the signal to kick in. So a “hack” here is to snack on something proteinous at least 15 minutes before your main meal (for example, a portion of nuts while cooking, unless you’re allergic, or some dried fish unless you’re vegetarian/vegan; you get it, pick something high in protein and good for snacking, and have a small portion before your main meal).

Nor is protein the only option!

See also: 3 Natural Appetite Suppressants Better Than Ozempic

Scale it down

Related to the above, there is a feedback loop that occurs here. The more you eat, the more your stomach slowly grows to accommodate it; the less you eat, the more your stomach slowly shrinks because the body tries hard to be an efficient organism, and will not maintain something that isn’t being used.

So, there’s a bit of a catch-22; sate your hunger by filling your stomach with high volume foods, but filling it will cause it to grow?

The trick is: do the “eat until 80% full” thing. That’s full enough that you have had a nice meal and are not suffering, without stretching the stomach.

Enjoy your food

Seriously! Actually enjoy it. Which means paying full attention to it. Eating can and should be a wonderful experience, so it’s best savored rather than inhaling a bowl of something in 30 seconds.

Have you seen those dog bowls that have obstructions to slow down how quickly a dog eats? We can leverage that kind of trick too! While you might not want to eat from a dog bowl, how about having a little bowl of pistachio nuts rather than ready-to-eat peanuts? Or any shelled nuts that we must shell as we go. If you’re allergic to nuts, there are plenty of other foods with a high work-to-food ratio. Take some time and enjoy that pomegranate, for instance!

Not that we necessarily have to make things difficult for ourselves either; we can just take appropriate care to ensure a good dining experience. Life is for living, so why not enjoy it?

See also: Mindful Eating: How To Get More Out Of What’s On Your Plate

Enjoy!

Fiber For FODMAP-Avoiders

First, let’s quickly cover: what are FODMAPs?

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

In plainer English: they’re carbohydrates that are resistant to digestion.

This is, for most people most of the time, a good thing, for example:

When Is A Fiber Not A Fiber? When It’s A Resistant Starch.

Not for everyone…

However, if you have inflammatory bowel syndrome (IBS), including ulcerative colitis, Crohn’s disease, or similar, then suddenly a lot of common dietary advice gets flipped on its head:

Dietary Intolerances & More

While digestion-resistant carbohydrates making it to the end parts of our digestive tract are good for our bacteria there, in the case of people with IBS or similar, it can be a bit too good for our bacteria there.

Which can mean gas (a natural by-product of bacterial respiration) accumulation, discomfort, water retention (as the pseudo-fiber draws water in and keeps it), and other related symptoms, causing discomfort, and potentially disease such as diarrhea.

Again: for most people this is not so (usually: quite the opposite; resistant starches improve things down there), but for those for whom it’s a thing, it’s a Big Bad Thing™.

Hold the veg? Hold your horses.

A common knee-jerk reaction is “I will avoid fruit and veg, then”.

Superficially, this can work, as many fruit & veg are high in FODMAPs (as are fermented dairy products, by the way).

However, a diet free from fruit and veg is not going to be healthy in any sustainable fashion.

There are, however, options for low-FODMAP fruit & veg, such as:

Fruits: bananas (if not overripe), kiwi, grapefruit, lemons, limes, melons, oranges, passionfruit, strawberries

Vegetables: alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, green beans, kale, lettuce, olives, parsnips, potatoes (and sweet potatoes, yams etc), radishes, spinach, squash, tomatoes*, turnips, zucchini

*our stance: botanically it’s a fruit, but culinarily it’s a vegetable.

For more on the science of this, check out:

Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives ← table 2 is particularly informative when it comes to the above examples, and table 3 will advise about…

Bonus

Grains: oats, quinoa, rice, tapioca

…and wheat if the conditions in table 3 (linked above) are satisfied

(worth mentioning since grains also get a bad press when it comes to IBS, but that’s mostly because of wheat)

See also: Gluten: What’s The Truth?

Enjoy!