Feeling Irritable When Hungry: Causes and Solutions

Feeling irritable and restless when you are hungry is very common. Known as being "hangry", it is linked to a drop in blood sugar and can have a direct effect on your mood. Here are the reasons why hunger can make us irritable, and ways to manage it.

1. Why hunger makes us irritable

1.1 A drop in blood sugar

When you have not eaten, your blood sugar levels fall, and the brain can run short of energy. As a result, your mood can be affected and stress levels may rise.

1.2 Hormonal changes

When you are hungry, the body produces more cortisol and adrenaline. These hormones raise stress levels and can increase feelings of irritability.

1.3 The brain's need for energy

The brain needs glucose to work. After a long time without food it may not get enough energy, which can lead to difficulty concentrating and sudden irritability.

1.4 Not eating enough

Too little protein, poor-quality carbohydrates or long gaps without food can upset the body's energy balance and affect the nervous system.

2. Ways to ease hunger-related irritability

2.1 Keep your blood sugar steady

• Eat a balanced diet that includes complex carbohydrates, protein and healthy fats.
• Cutting back on refined sugar can help you avoid sharp swings in blood sugar.

2.2 Eat regular, balanced meals

• Having 3 main meals and 2 snacks through the day can help you avoid getting too hungry.
• Keep your mealtimes regular so you do not go for long periods without food.

2.3 Keep healthy snacks to hand

• Snacks containing healthy fats, such as almonds, walnuts and hazelnuts, can help keep blood sugar steady.
• Choosing healthy carbohydrates such as yoghurt, fruit and oats may help you avoid sudden hunger.

2.4 Do not forget to drink water

• Dehydration can make you feel hungrier and more on edge.
• Aim for around 2 to 3 litres of water a day to keep your body well hydrated.

2.5 Reduce stress and protect your sleep

• Meditation and breathing exercises can help you manage stress.
• Good-quality sleep supports the body's hormonal balance, which may help you feel steadier when you are hungry.

Irritability when hungry is linked to low blood sugar and hormonal changes. Eating a balanced diet, keeping to regular mealtimes and building healthy habits are all important. Reviewing your eating routine and making healthier choices can help you manage hunger-related irritability.

This article is for general information only; please consult your doctor and dietitian about your own situation.