The 3 Different Types of Hunger: Explained!

Everyone has felt hungry in their lives, it is the motivator for us to get up and get food. But did you know that we actually have 3 different types of hunger?

Researchers from The New England Journal of Medicine recently shared their findings, let’s break it down.

Homeostatic Hunger

Also the most ancient form of hunger, homeostatic hunger is controlled by a nervous system pathway known as the brain-gut axis. Discovered by Walter Cannon in 1929, the brain-gut axis triggers feelings of hunger whenever nutrients in the body are depleted.

When the stomach is empty, this triggers the vagus nerve and causes ghrelin hormones to secrete which stimulates appetite. The nerve signals and hormones reach the hypothalamus in the brain, which causes us the sensation of hunger.

These lead to a chain reaction release of dopamine, hunger sensors activating and agouti-related peptides (AgRP) being released.

When the body senses food being eaten (specifically the stomach getting fuller), signals are transmitted through the vagal and spinal nerves. This leads to the sensation of fullness and the hormones and receptors stimulating hunger being suppressed.

Hedonic Hunger

As humans started growing crops, this led to a new type of hunger developing: hedonic hunger.

Where homeostatic hunger was caused by food deprivation, hedonic hunger is caused by caloric deprivation. Hedonic hunger also is more likely to be caused by visual stimuli of food, compared to the internal sensations of homeostatic hunger.

Hedonic hunger became more common as food sources became more available. The reward systems in the brain have the ability to cause hedonic hunger to override the feelings of fullness as a result of homeostatic hunger. This type of hunger is what leads people to crave calorie dense, high-fat, and high-sugar food, not because their stomachs are empty, but because it is pleasurable to do so.

Researchers also found the emotional aspect of hedonic hunger. When people are scared, anxious, depressed, angry or sad; they tend to crave food out of hedonic hunger to fill their emotional needs.

Researchers also found that infants crave sweet and salty foods over bitter and sour foods, which they suspect is a safety mechanism for infants to seek out “safe foods”, such as their mother’s milk. This craving for sweet and salty foods carries into adulthood and has shaped our culture is what types of food we find tasty.

However, this seeking of sweet and salty foods has led many Western parents to indulge their children in unhealthy processed foods over nutritional fiber rich foods such as fruits and vegetables, resulting in undernutrition.

Researchers have also found a link that people who frequently eat based on their feelings of hedonic hunger are more likely to develop eating disorders.

Microbiota-Driven Hunger

Our stomachs contain microbes that maintain the health and function of our digestion. They release enzymes and short-chain fatty acids which supply us with energy,

Like how the gut-brain axis influences hunger in homeostatic hunger, our gut microbiome can also influence hunger.

However, this is a relatively new area of research, and researchers are still trying to find out how microbiota can influence our need for food.

Feeling Fuller

Based on the findings, it is important to eat the right types of food in order to avoid developing eating disorders. As food has become more widely available for people, hedonic hunger influences many of us to seek out short-term pleasures like snacks.

However, snacks in our society tend to be ultra-processed and overtime, this can lead to a whole range of health problems. It is important for us to train ourselves to not follow hedonic hunger cravings from time to time.

One of the many superfoods that help stop hunger comes in the form of the humble potato. Potatoes contain many hunger-suppressing properties, due to their starchy nature. They are easy to cook and find.

Another way to maintain good digestion is to increase the amount of fiber you take, this can be through unprocessed foods such as such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These plant-based foods not only keep you fuller for longer but also support a healthy gut and provide essential nutrients your body needs.

Source:

The New England Journal of Medicine: The Physiology of Hunger

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