Hunger or Habit? Understanding Emotional vs. Physical Hunger with SPG’s Registered Dietitian Tiffany Rios
When we reach for a snack, how often do we pause and ask ourselves: Am I truly hungry—or just bored, stressed, or seeking comfort? According to Tiffany Rios, RD, CDE, a Registered Dietitian and Certified Diabetes Educator with Shore Physicians Group, understanding the difference between physical and emotional hunger is a powerful first step toward better nutrition and self-awareness.
Mind Over Munchies: Breaking the Habit Loop
Many people find themselves eating on autopilot. Rios explains that this unconscious behavior forms what’s known as a “habit loop,” a concept explored in the book The Hunger Habit by Dr. Judson Brewer. “You experience a trigger—stress, fatigue, boredom—and the behavior follows, like snacking,” she says. “The reward may be temporary relief, but if it’s not true hunger, guilt or regret often follows.”
Rios encourages a ten-second pause before eating to assess the motivation behind the impulse. “Ask yourself what you’re feeling. Are you tired? Overwhelmed? Bored? If you’re not physically hungry, food won’t solve that.”
Physical Hunger Signals: Listening to the Body
True hunger originates in the body—not the mind. One clear sign is stomach growling, caused by an empty digestive system preparing for food. “That growling is a signal from the brain, releasing the hunger hormone ghrelin,” says Rios. “It’s telling your body to prepare to eat.”
Other physical hunger cues can include lightheadedness, headaches, or a lack of focus—often due to low blood sugar or even dehydration. In contrast, emotional hunger comes on suddenly and is usually linked to a specific craving or situation (like seeing donuts in the break room after a stressful meeting).
The Brain–Body Connection
“Digestion starts in the mouth,” says Rios. “Your brain triggers salivary enzymes the moment you anticipate food. It’s a full-body process guided by brain signals.” The two key hormones involved are ghrelin (hunger) and leptin (fullness). Eating protein- and fiber-rich meals helps suppress ghrelin and allows leptin to signal satisfaction, encouraging more balanced eating.
The Mindfulness Check-In: A 4-Step Guide
Rios advocates using a mindfulness check-in as a tool to disrupt emotional eating patterns:
- Pause & Breathe – Take 10 seconds before eating to become aware of your feelings.
- Assess Your Hunger – Use a hunger scale. Are you truly at a level 3 or 4 (moderately hungry)?
- Identify the Trigger – What led to this desire to eat? Stress? Boredom? Fatigue?
- Choose Your Path – If you’re physically hungry, choose a nourishing snack or meal. If not, ask, “What else could meet this need?” (e.g., take a walk, call a friend, drink water).
Planning ahead also helps. “Keep a healthy snack like fruit or a protein bar on hand,” says Rios. “That way, you’re ready when real hunger strikes.”
Rewiring the Reward System
Rios reminds us that occasional emotional eating is human, especially at celebrations or social events. But awareness is the key. “Many people tell me, ‘I’m an emotional eater,’” she says. “But the truth is, with a little mindfulness and preparation, you can learn to respond to real hunger—not emotional cues.”
Tiffany Rios is a Registered Dietician and Certified Diabetes Educator with Shore Physicians Group’s Endocrinology office located at 18 West New York Ave in Somers Point, NJ. To schedule an in-person or virtual appointment with Tiffany Rios, call 609.365.5300.
