The Nine Types of Hunger

How Many Types of Hunger?

Welcome back to my journey! As I navigate through my holistic wellness changes, starting with the Precision Nutrition program and reading the book, Intuitive Eating, I've discovered that understanding different types of hunger can profoundly influence our relationship with food and overall health. I have seen a lot of articles on the seven types of hunger, but it looks like there might be nine!

Here’s a friendly guide to the nine types of hunger I've learned about and how recognizing them is transforming my wellness journey.

Eye Hunger

This is all about the visual appeal of food. Ever found yourself wanting a snack just because it looked appetizing, even if you weren’t hungry? That’s eye hunger. To manage this, I try to appreciate the beauty of food as part of the dining experience, without feeling compelled to eat when I’m not hungry or having a smaller portion of that food. It's interesting because I have thought that looks great I'll have some even though I am not hungry and then not finished it - huge change from before where I would finish what I put on my plate. Or I will take it, enjoy every bite of it, eating slowly and savour every bite. 

Nose Hunger

The irresistible aroma of food can trigger this type of hunger. Whether it’s freshly baked cookies or a sizzling pizza, scents can be tempting! I've been learning to enjoy these smells without always indulging, recognizing that sometimes the scent is enough to satisfy. This one is tricky for me, as I can feel myself actually salivating when I smell something like a Cinnabon store baking at the mall, who can resist that? I have started going by three times before deciding if I want this or not now vs before it would be just walk up and grabbing one to eat it right away as an experiment.

Mouth Hunger

This type involves craving specific textures and flavors. Crunchy, creamy, spicy, or sweet—mouth hunger seeks satisfaction through the physical experience of eating. I'm trying focus on balanced choices that satisfy these cravings in a healthy way. I really like how crunchy toast or a toasted English muffin feels in combination with soft eggs vs just one or the other. I'm not big on spicy foods, I didn't grow up eating them but I have been exploring adding some heat to some of my regular foods and enjoying the bite. Sweets - I really like things like fresh strawberries and oranges, chocolate with peanut butter, brownies with peanuts so I think a bit of something with the sweet is becoming clearer.

Stomach Hunger

The most basic type, stomach hunger signals the need to refuel with its growls and rumbles. I've been tuning in more to these physical cues to eat when my body truly needs nourishment. This one is the hardest for me as I have been eating on a schedule for so long that it is taking a long time to sort it out. I notice that I get a bit less focused, a little bit more testy when I am hungry lately so that's a good clue for me to stop what I am doing and see if I can feel the hunger in my stomach.

Cellular Hunger

Our body’s way of asking for specific nutrients it lacks. If I'm craving leafy greens or a steak, it might be my body’s way of telling me I need iron or other nutrients. Listening to this has helped me better understand and meet my dietary needs. Trusting my body to tell me what it wants to eat/needs to eat is a process. I do notice that right before my period, I am all about steak, roasts, lamb, burgers (all red meat), extra spinach in my eggs even. I even said that to the family, I am craving red meat so that's what we are having a lot of this week. 

Mind Hunger

Influenced by our thoughts and dietary rules. Before starting Precision Nutrition, I would eat because the clock says it’s mealtime, not because I’m hungry. I also had a set break time in my day where I would drive over to Starbucks (I work at home) and pick up a mocha and a bakery item Monday to Friday. Being aware of mind hunger helps me to eat more intuitively and freely. I still eat on the clock-ish for family meals that we share together but the rest of the time, I try not to do that. Surprisingly, I'm eating less times of the day doing this.

Heart Hunger

Emotional eating falls here. Eating for comfort, stress relief, or out of loneliness can often lead to heart hunger. There is nothing wrong with eating like this, and I still do sometimes. I have also been using the worksheets to track these eating times and I've been working on finding other ways to cope with emotions, which has been key to my wellness journey. Meditation has been a huge help as it is allowing me to notice and name emotions and thoughts in a controlled time. I'm also sleeping better which I'm sure helps as well.

Thirst Hunger

Sometimes what feels like hunger is actually dehydration. I have been having a glass of iced tea (working on getting it to unsweetened) in the morning - it is 16 oz or if I wake up cold, brewing a cup of black tea, again using a 16 oz mug. This has helped me wake up, focus on the dog and cats and then I can sort out breakfast. I also am feeling thirsty in the past month or so, right around the time I would be normally looking for a snack in the afternoon about an hour after I have lunch. I’ve started to drink a glass of water or make a tea when unsure if I’m hungry or just thirsty, and drink throughout my meals instead of at the end which has been eye-opening and hydrating! 

Social Hunger

This hunger emerges from the human need for connection. Eating because others are eating or because I’m at a social event where food is a focal point. I'm learning to be more present in social interactions without feeling pressured to eat if I'm not hungry. It's so easy to have a second serving when offered or nibble for hours chatting away as the host replenishes the food. I have started with asking for a glass of water when I go places to be able to help pace myself with sips between bites. I'm still eating socially, just not as much as I would have before. I'm also limiting myself to one drink with alcohol in it, if offered and only after I have finished my water glass. I have noticed that once I start with water, the offer to refill the water somes just the same way the offers before to refill my drinks would.

My Observations

Embracing these types of hunger has not only improved my dietary habits but also deepened my understanding of my body's and mind's needs. I have not done this level of self-reflection and observations before and while it is a bit like an experiment, some things are really starting to stick. As I continue to share my journey, I hope to inspire you to explore these hunger types in your own path to wellness.

Stay tuned for more insights as I uncover the deep connections between our health, our food, and our lives. Together, let’s nourish not just our bodies, but also our minds and spirits!

References

An MIT study found that social isolation triggers cravings for interaction similar to hunger, with isolated participants showing brain patterns akin to food cravings when exposed to social images. MIT News

Research has shown that both children and the elderly experience reduced thirst sensation. Medicine & Science in Sports & Exercise

Our response to thirst is not as sensitive during psychological stress. NIH Nutrition Reviews

How people typically decide the quantity of food they will eat based on visual feedback, and this can sometimes override other indicators of hunger like those from the stomach or the body's actual nutritional needs. Michigan State University

Triggered by the smell of food, nose hunger can lead us to eat based on appealing aromas, which may not necessarily align with our nutritional needs. Foods/Pubmed