It’s entirely healthy and normal to feel hunger. It’s our body’s way of saying that it needs more fuel; it’s when you don’t feel hungry that you might start to worry. Experts suggest that not feeling hungry in the morning is a sign that we have too much of the stress hormone cortisol washing around out bodies. But what about feeling hungry after eating? 

There can be times when we feel empty moments after having a decent meal, and that’s often disconcerting. If you’ve spent a chunk of time cooking, you want to feel well nourished and satisfied after eating it. But sometimes, it doesn’t matter how filling or nutritious a dish is, we still feel hungry. 

So, what does that mean for our health? We’ve been asking the experts to explain what happens in our bodies (and brains) when we’re still peckish at the end of a meal – and whether it’s something to worry about.

Hormonal changes

If you find your appetite spikes at certain times during your menstrual cycle, you’re not alone. The human hunger mechanism is largely hormonally driven, with hormones also being responsible for satiety (feeling full). Studies show that hormone fluctuations during the menstrual cycle impact appetite and eating behaviour, so you’re not imagining those pre-menstrual cravings.

If you’re struggling with satiety and suspect hormones are to blame, consider what you’re consuming at each meal.

“It’s important to eat three protein-rich, balanced meals at every stage of your menstrual cycle,” says trainer and menopause expert Kate Rowe-Ham. “Make your plate colourful, and sit down and enjoy each mouthful. We often eat on the go, which doesn’t allow our system to digest properly and our brains might not be getting the right signals to say that we’ve had enough to eat.”

Poor sleep and/or fatigue

Most of us are familiar with how poor sleep impacts our appetite, and who among us has never inhaled a carb-heavy breakfast after a long night out. Studies confirm that sleep deprivation has a huge effect on how hungry we feel. “It’s important to recognise that sleep can impact our food choices,” says Rowe-Ham. “If you are aware of this and you have a bad night, it is important to make more of an effort with your food choices, and nourish that tiredness properly.”

Think nutrient-dense meals and snacks that will keep you feeling satisfied until you can catch up on those Zs. “If you need to snack, go for a protein-rich one,” advises Rowe-Ham. “An apple and peanut butter or carrots and hummus are good, nourishing alternatives to protein bars.”

Not eating enough in the first place

Sometimes, the underlying cause of still feeling hungry is much more simple: we’re not eating properly.

“Many women may still feel hungry after they have eaten because they haven’t eaten enough protein,” says Rowe-Ham. “And restricting carbohydrates can leave us feeling hungry. The reality is we need to ensure we are hitting our protein requirements, because this macronutrient is not only a powerhouse when it comes to building and repairing muscle but also because it will help you feel fuller for longer.”

Rollercoaster blood sugar

The sensation of hunger in the body is driven by a number of physiological processes, one of which is our blood sugar levels. When glucose levels in the blood drop, we start to feel hungry – but some of us have larger fluctuations in blood glucose levels than others, something that researchers at King’s College London refer to as ‘big dippers’.

“We’ve now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar peak response after eating,” said researcher Dr Sarah Berry, “changing how we think about the relationship between blood sugar levels and the food we eat.”

If you’re consistently hungry after eating and you’re concerned, it’s always worth speaking to your GP to rule out any underlying medical conditions. 

Images: Getty