How to Stop Cravings (What They're Really Telling You)
Okay, what are you craving today? Because if you’re anything like my private clients, my guess is you’ve had at least one craving so far today — Salty? Sweet? Carbs + Fat?
Cravings are incredibly common.
And they tend to hit us harder when we’re stressed + tired or when our hormones are out of sync (i.e. those dreaded PMS binge sessions).
There are a few different types of cravings:
1) Emotional — You’re stressed or upset and reach for food as comfort.
2) Nostalgic — During the holidays when you’re looking forward to that piece of pecan pie or your grandma’s famous sugar cookies.
3) Nutrient Deficiencies — When your body is trying to tell you what it’s lacking and needs more of.
Today, I’m focusing on #3.
I think it’s incredibly EMPOWERING when you can understand what specific cravings mean and how to support your body in a more nourishing way.
Because cravings are not a lack of willpower.
We’re conditioned to view cravings as a mental weakness — we should be strong and able to say no! But our bodies are smart and it simply doesn’t work like that.
For example, did you know that when you allow your body to have whole food, cellular carbohydrates — it actually craves fewer carbs? Radical right?
Cravings are our body’s way of telling us that it needs something — a vitamin, mineral, more stomach acid, or another nutrient like fat, carbs, and protein. Cravings can also simply mean we need to eat MORE. Food equals energy after all, and there are times when we just need more of it. And that’s okay.
When we deny our body the food it’s asking for — that’s when the binges happen.
And the feelings of guilt + beating ourselves up for have “no willpower”.
So instead, I want you to look at cravings as a way of learning and connecting with your body on a deeper level. Hand on your belly, asking her — “What do you need in this moment?”
Because when we start to honor what our bodies are telling us and stop fighting with that innate knowing — that’s when our health starts to shift, the weight starts to drop, our mood improves, and our cycles regulate.
Here’s what some of the most common cravings might be telling you. Use these prompts as a way to understand your personal cravings — empowering you to make choices that nourish your body.
5 Common Cravings & How to Support Them
Salt
We crave salty foods when we’re stressed — our adrenals need the mineral to function and extra stress means extra cortisol + adrenaline output. Try lowering your stress response with breath-work, mediation, or even taking a walk and getting some fresh air.
This could also mean deficient in trace minerals such as chloride, iodine, or silicon. I’m a big fan of using sea salt which contains lots of other minerals besides sodium when cooking. Adding seaweed and seeds (sesame, pumpkin, sunflower) are another great option for getting extra minerals into your diet.
Vinegar
Craving vinegary, acidic foods could indicate your stomach acid is low. Your body is looking for the vinegary bite because it can trigger the stomach to produce more hydrochloric acid — which helps break down the food we digest, especially protein, and also helps synthesize certain vitamins.
Causes of low stomach acid could be linked to many things — stress, a low protein diet, overuse of antacids, or vitamin deficiencies.
My favorite sources of vinegary foods are fermented, such as raw apple cider vinegar in a salad dressing and lacto-fermented pickles + sauerkraut. Find these in the refrigerated section of the grocery store. You’re looking for the only ingredients to be the vegetable (cucumbers, cabbage), salt, and maybe some spices.
Sugar
Craving sweets can mean a number of different things and is oh so common.
You’re not eating enough high-quality, whole-food carbs. When we deny our body entire food groups, we can’t be surprised when we crave them. I usually suggest aiming for 1-cup of starchy carbohydrates a day — sweet potato, roasted winter squash, quinoa, and wild rice are all great options.
You need more protein. Yep! Sounds counterintuitive, but sugar cravings often mean we need amino acids and/or phosphorus — which is part of the ATP molecule that provides energy for every cell in the body. Try adding well-sourced chicken, beef, ground turkey, fatty fish, nuts, eggs, and legumes to your meals to boost both nutrients. (P.S. Adding protein also helps shut down hunger hormones.)
Chocolate
First of all, chocolate is a healthy food in my book. Rich in antioxidants, brain-boosting neurotransmitters, and magnesium — the relaxation mineral. It’s no wonder we crave it when we’re stressed or right before our menstrual cycle.
Look for 85% dark chocolate to quell your cravings — and SAVOR IT. Let the squares melt in your mouth rather than chewing.
Other foods rich in magnesium include nuts, seeds, whole grains, and dark leafy greens. I’m also a fan of supplementing with magnesium glycinate. Find my supplement recs here.
Carbs & Fat
This combination tells me you’re likely not eating enough calories and your diet is too restrictive — leading to those cravings like ice cream, burgers, french fries, grilled cheese, pasta, etc.
Try adding more healthy fats and high-quality carbohydrates to your meals to help push out the not so great choices and give your body the whole food version of the craving — such as avocado toast with nutritional yeast instead of a grilled cheese or a thick chocolatey smoothie with lots of healthy fats (almond butter + hemp hearts) and fiber (chia seeds, spinach) instead of digging into that pint of ice cream.
I’m also a big fan of swapping the salads or smoothies for more warming options — which add the comfort factor. Cooked veggies vs. raw, adding warm spices like cinnamon and ginger, and eating darker meats like chicken thigh vs. breast.
Again, it’s not about denying your body what it craves. It’s understanding the WHY behind it and choosing more nutrient-dense options to fill the void.
