Cravings often seem like they come out of nowhere. One minute you’re fine, then suddenly you need chocolate or a salty snack.
But cravings aren’t random. They’re your body (and sometimes your brain) trying to communicate something. Understanding what they mean can help you make healthier, more intuitive choices instead of automatically giving in and feeling guilty.
Why Do We Get Cravings?
Cravings can stem from several places:
Physiological needs: Your body may be lacking a particular nutrient, dehydrated, or running low on energy.
Hormonal shifts: Fluctuations in hormones like ghrelin, leptin, and cortisol can change your hunger and satiety signals. Women, especially during perimenopause and menstruation, often notice stronger cravings tied to these cycles.
Emotional and psychological triggers: Stress, boredom, or even memories tied to comfort foods can spark a craving.
Habit and environment: Seeing or hearing about food can create hunger that isn’t genuine. Studies show that even without physical hunger, exposure to food cues often leads to cravings and “hedonic hunger”† (1).
What Different Cravings May Mean
Chocolate: Sometimes a sign of low magnesium (since cocoa is rich in magnesium), but it can also just be a combination of sugar + fat your brain finds comforting. Try swapping in magnesium-rich foods like almonds or pumpkin seeds.
Salty foods: Could point to dehydration or low electrolyte balance (sodium, potassium, magnesium). This is common after sweating, exercise, or even during hormonal shifts.
Sugary snacks: Usually tied to dips in blood sugar. Your body craves a quick energy spike, but the crash after makes the cycle worse. Choosing balanced snacks without refined sugars (like strawberries) and eating it with protein + complex carbs can help.
Red meat: Sometimes linked to low iron or vitamin B12, especially in women.
Bread or pasta: Often comfort-driven, but can also be your body seeking quick carbs after stress or lack of sleep.
Caffeine: May signal fatigue, stress, or simply habit. Sometimes your body is asking for rest, hydration, or nutrient support (like electrolytes and B-vitamins) instead.
Men vs. Women: Do Cravings Differ?
Yes. Research shows women tend to crave sweet foods more often, while men report stronger cravings for savory or high-protein foods. Hormonal changes during the menstrual cycle, pregnancy, or perimenopause can intensify cravings for carbs, sweets, and chocolate in women. Men, on the other hand, often have cravings more closely tied to calorie needs from activity and muscle mass.
How to Identify Body-Level Cravings
Not every thought about food is a real craving for something your body needs. Here’s how to tell the difference:
True craving: Persistent and specific. It usually comes on inexplicably, and is tied to your body’s needs (nutrients, hydration, blood sugar regulation, or hormonal cues). For example, if you’re low on magnesium, chocolate might pop up again and again until you address it.
Empty craving: Situational and fleeting. You see an ad for pizza, walk past a bakery, or remember a food you enjoy. These thoughts are often tied to external triggers rather than internal needs. They usually fade if you distract yourself or drink some water. Also, if it's for unhealthy food, you can pretty much always assume it's an empty craving.
Cravings aren’t inherently a bad thing. They’re a feedback system that can point to missing nutrients or hydration. Other times, they’re nudges from stress, hormones, or emotion.
Instead of being controlled by cravings, use them as a guide. Allow yourself to redirect your cravings to healthier options as you identify the root cause (2). With balanced nutrition, hydration, and mindfulness, you’ll find that cravings become less overwhelming and more manageable.
† We are required to say these statements have not been evaluated by the Food and Drug Administration. This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Relevant Studies
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Mattes R. D. (2010). Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiology & behavior, 100(1), 22–32. https://doi.org/10.1016/j.physbeh.2009.12.026
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Sagui-Henson, S.J., Radin, R.M., Jhaveri, K. et al. Negative Mood and Food Craving Strength Among Women with Overweight: Implications for Targeting Mechanisms Using a Mindful Eating Intervention. Mindfulness 12, 2997–3010 (2021). https://doi.org/10.1007/s12671-021-01760-z
