Our dietitian Q&A on stress eating, and what actually helps.
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
|
|
I remember opening and eating an entire pack of 10 all-butter oat-and-raisin cookies on the walk home from the store. I wasn’t even hungry; I’d eaten lunch, but the morning had been a relentless combination of auto maintenance, long phone calls, and searching for paperwork. I was stressed, and something in me felt like blasting my brain clean with sugar and fat. I can’t say it worked, especially with 200 grams of guilt added to my day.
This week, we put the question to registered dietitian Mohini Bhakta: when a craving shows up, and it’s clearly not hunger, what do you actually do? Her answer covers the biology and some honest, practical tactics. |
|
|
|
|
|
|
Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline |
|
 |
|
Written by Tim Snaith
8/20/26 • 2 min read |
|
|
|
|
 |
|
|
|
|
| A: |
Hunger is a natural response to stressful situations. When we’re stressed, our bodies produce the hormone cortisol, which can increase our appetite, especially for sugary, salty, or fatty foods. And as anyone who has bought a pastry on a bad day knows well, eating can provide comfort when life feels hard or overwhelming.
First, it’s important to identify when you’re eating out of stress rather than hunger. So when a craving comes on again, take a second to assess whether you notice any of the physical signs of hunger, like feelings of an empty stomach, growling noises, or tiredness. If you don’t notice any of these, then look for signs of stress, such as fatigue, brain fog, headaches, and digestive issues.
Once you determine that this is a stress craving rather than a hunger craving, the hard part begins. For in-the-moment strategies, I suggest one of the following:
⏲️ Set a timer for 3 to 5 minutes: This is how long cravings tend to last. To see if the craving subsides on its own, resist the urge to eat until your timer goes off.
👋 Distract yourself with a different activity: Go for a jog, call a friend, put on a funny show — anything to help lower your cortisol.
🫐 Eat a nutrient-dense snack: Try pairing a protein with fiber, such as peanut butter and apple slices, Greek yogurt with berries, or hummus and veggies. This pairing can help you feel full for longer.
The most obvious solution: Reduce the stress that’s at the root of your cravings. This is a lifelong battle for most of us, and we won’t always feel like we’re winning. But reducing stress is probably one of the most beneficial things we can do for all aspects of our health.
Another important piece of the puzzle is making sure to eat balanced, filling meals throughout the day: Mostly unprocessed or lightly processed foods that contain lots of fiber, protein, and healthy fats. Having the nutrients your body needs to function properly can help it manage stress more effectively. Your diet can actually help protect you from the effects of stress.
Lastly, remember that professional help is an option! Consider reaching out to a counselor, therapist, or dietitian who specializes in eating behaviors for more hands-on support during your journey. |
|
|
|
| Mohini Bhakta, REGISTERED DIETITIAN |
|
| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
|
|
|
|
|
|
| Need help managing stress? |
| |
|
|
| |
|
|
|
| What we’re digesting |
| 🩺 How is short bowel syndrome treated? Diet, medication, and surgery are tailored to each stage of recovery. |
| 😴 7 effects of narcolepsy on the body. It can disrupt far more than your sleep. |
| 💉 How common is Botox? About 2.5 million Americans got it in 2022. |
| 🧘 What’s in our current stress relief kit. Editor-tested picks for industrial strength unwinding. |
|
| Until next time, |
 |
Take care of yourself, and we’ll see
you again soon! |
|
|
| |
 |
| This edition was powered by |
| a fresh supply of Costa Rican coffee. |
|
|
|
|
|
|
View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Unsubscribe or Manage Preferences
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2026 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 |
|
|
 |
|
If you believe this has been sent to you in error, please safely unsubscribe.
