‘Why Am I Always Hungry, Even After Eating?’ 7 Reasons for Persistent Hunger

Food is fuel for the body. When you’re running low, it sends out a hunger signal to tell you to eat again and refuel. So, why might you feel persistent hunger, even after eating? How often people feel hunger is determined by the kind of foods they eat, their impact on our blood sugar, and how fast the body breaks them down.

Here’s why you may have a constantly growling stomach, and how you can feel more satisfied.

Why am I always hungry? 

There could be many reasons you feel like you’re constantly hungry. Here are some common causes.

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1. Your blood sugar dips

When you eat carbohydrate-rich foods, your body breaks them down into glucose (sugar). This is the preferred source of fuel for both your cells and your brain. As the glucose level rises in your blood, your body releases insulin. This hormone pulls the glucose into your cells for energy. When this happens, your blood glucose level naturally lowers. And as blood sugar levels fall, your cells can sense that there is less energy available. That’s when your body begins to ask you to refuel with more food.

Some research has found that people who have larger blood sugar dips after eating are hungrier throughout the day. This causes them to eat more calories compared to others with more stable blood sugar levels. Researchers thought factors such as a person’s metabolism and daily activity levels could play a role. In the end, researchers concluded that if people choose foods that work best with their body, they may be able to feel full longer and eat less overall.

2. You’re taking a medication that increases appetite

Some medications have side effects that include increasing your appetite. Medications that can make you hungry include:

• Certain atypical antipsychotics like olanzapine (Zyprexa), quetiapine (Seroquel), or risperidone (Risperdal)

• Gabapentin and similar medications that treat seizures

• Antihistamines like hydroxyzine (Vistaril) or diphenhydramine (Benadryl)

• Steroids such as prednisone

3. You’re not getting enough protein, fat, or fiber

Protein, fat, and fiber are all important parts of a diet that help you to feel full. In particular, foods that are higher in protein and fiber may help you feel fuller for longer. 

If you’re hungry after eating, it may help to make sure your meals and snacks have a good mix of all three. Foods high in carbohydrates or processed foods may be extra tasty, but they may not do much for your hunger.

4. You’re not getting enough sleep

Lack of sleep can have a big impact on your body and mind. And that can include an increased appetite. It’s not 100% clear how sleep contributes to feelings of hunger. It could be related to how sleep impacts the hormones that affect your hunger and fullness cues.

Even if the underlying cause is unclear, research suggests sleep issues may make you more likely to eat more. And you’re more likely to choose less nutritious foods. For example, one study found that not getting enough sleep led women to:

• Eat less unsaturated fat

• Choose more foods with added sugar

• Eat fewer whole grains

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5. You’re feeling stressed

If you’re dealing with stress, it can disrupt the normal balance of your body’s rhythms. This balance extends to your typical hunger levels or eating patterns. 

Stress causes an estimated 40% of people to eat more calories. In part, this may be because stress:

• Changes hormone levels in your body

• Triggers the reward system in your brain that craves comforting foods

• Makes you more likely to engage in stress eating behaviors

6. You have a certain medical condition

Some health conditions can make you feel more hungry than usual. If you’re hungry all the time, it may be due to:

• Diabetes

• Hypoglycemia

• Hyperthyroidism

• Grave’s disease

• Major depressive disorder

• Anxiety disorders

• Eating disorders — especially ones that leads to restriction, binging, or purging 

7. Your hormones are changing

For females, hormonal changes may cause you to feel suddenly hungry all the time: 

• Lower estrogen levels, such as during menopause or throughout your menstrual cycle, can lead to an increased appetite.

• Progesterone, even at a lowered level, contributes to feelings of hunger.

• The stress hormone cortisol increases in the first days of your period. Stress often leads to increased cravings for food.

• Having higher testosterone levels — such as with polycystic ovary syndrome — may also contribute to hunger.

• Hormone changes during pregnancy can also make you feel hungrier than usual.

Along with these hormone changes, you may experience a drop in serotonin levels along your natural cycle. Not only can this contribute to feelings of depression, but it can also increase your appetite. 

Why do I feel hungry after eating?

Some people feel hungry all the time, but still satisfied after meals. Others may still feel hungry after eating. There are a few additional reasons that this may be the case.

1. You’re eating foods that aren’t filling

Your body digests refined carbohydrates quicker than other carbohydrates. This means that foods like breakfast cereal, sweets, and white bread aren’t very filling. Instead, try swapping refined carbohydrates for complex carbohydrates which contain more fiber. Foods high in protein and fat also tend to keep you full for a longer period of time.

2. You’re eating too fast

One small study suggested that participants who ate at a slower rate felt fuller for 2 hours after their meal. Researchers believe eating slower may suppress ghrelin, a hormone that makes you feel hungry.

3. You aren’t eating enough

Your body needs a significant number of calories just to function. It can be easy to forget this amid a diet culture that praises food restriction and weight loss. But you may be restricting your calories too much. This can change the way your body feels and responds to hunger and fullness cues. 

If you find that eating awakens your appetite, and you frequently feel hungry even after eating, this could be a sign of disordered eating. 

If you feel like you’re having a hard time knowing, or meeting, your body’s energy needs, talk to your primary care provider. They can connect you with healthcare professionals like a dietitian to help create a meal plan that works well for your body.

4. You’re very active

Your body and brain need more fuel when you’re more active. This includes physical activity, like physically demanding jobs or exercise. It also includes brain activity, like when you are studying or concentrating for many hours a day. So, you need to make calorie adjustments depending on how active you are that day. The more calories you use throughout the day, the more food your body will need.

5. You may have insulin issues

Some people’s bodies could be releasing too much insulin after eating, which leads to hypoglycemia (low blood sugar). This can have different causes. But episodes of low blood sugar always need a medical workup. Contact your healthcare professional if you experience symptoms of hypoglycemia such as: 

• Nausea

• Confusion

• Shakiness 

• Weakness

• Dizziness

• Fast heartbeat

• Sweating

What foods might help me stop feeling hungry all of the time?

Everybody’s metabolism is different. So, it may take some experimentation to see which foods work best for you. Foods that contain high amounts of protein, fiber, and fat tend to digest slower. They also stabilize your blood sugar and keep you full.

High-protein foods include:

• Meats such as chicken, beef, pork, and seafood

• Eggs

• Beans, lentils, and peas

• Nuts and seeds

• Soy products like tofu

• Seafood

High-fiber foods include:

• Whole grains such as oatmeal, whole wheat bread and pasta, and quinoa

• Beans and lentils

• Sunflower and chia seeds

• Whole fruits and vegetables

Healthy fat options include:

• Fatty fish such as salmon, mackerel, and sardines

• Nuts

• Olive oil

• Avocado

• Flax, chia, and hemp seeds

Why trust our experts?

Written by:

Lauren Armstrong, RDN

Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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