If your diet lacks fiber, you may feel hungry frequently.

Consuming lots of high fiber foods helps keep hunger well managed. High fiber foods slow your stomach’s emptying rate and take longer to digest than low fiber foods (12Trusted Source , 26).

Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects (12Trusted Source ).

It’s important to note that there are different types of fiber, and some are better than others at keeping you full and preventing hunger. Several studies have found that soluble fiber, or fiber that dissolves in water, is more filling than insoluble fiber (27Trusted Source , 28Trusted Source , 29).

Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of soluble fiber.

Not only does a high fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity (30Trusted Source ).

To ensure you’re getting enough fiber, opt for a diet that’s rich in whole, plant-based foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

SUMMARY

If your diet lacks fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full.

7. You eat while you’re distracted

If you live a busy lifestyle, you may often eat while you are distracted.

Although it may save you time, distracted eating can be detrimental to your health. It’s associated with greater appetite, increased calorie intake, and weight gain (31Trusted Source ).

The primary reason for this is because distracted eating reduces your awareness of how much you’re consuming. It prevents you from recognizing your body’s fullness signals as efficiently as when you’re not distracted (31Trusted Source ).

Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes (31Trusted Source ).

In one study, 88 women were instructed to eat either while distracted or sitting in silence. Those who were distracted were less full and had a significantly greater desire to eat more throughout the day, compared with the non-distracted eaters (32Trusted Source ).

Another study found that people who distracted themselves with a computer game during lunch were less full than those who did not play the game. Additionally, the distracted eaters consumed 48% more food in a test that occurred later that day (33Trusted Source ).

To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.

SUMMARY

Distracted eating may be a reason why you are always hungry, as it makes it difficult for you to recognize feelings of fullness.

8. You exercise a lot

Individuals who exercise frequently burn a lot of calories.

This is especially true if you regularly participate in high-intensity exercise or engage in physical activity for long durations, such as in marathon training.

Research has shown that those who exercise vigorously on a regular basis tend to have a faster metabolism, which means that they burn more calories at rest than those who exercise moderately or live sedentary lifestyles (34Trusted Source , 35Trusted Source ).

More recently, however, a 2014 systematic review of 103 studies found no consistent evidence to support increased energy intake during exercise. Additional randomized studies are needed (36Trusted Source ).

In one study, 10 men who engaged in a vigorous 45-minute workout increased their overall metabolic rate by 37% for the day, compared with another day when they did not exercise (37Trusted Source ).

Another study found that women who exercised at a high intensity every day for 16 days burned 33% more calories throughout the day than a group that did not exercise and 15% more calories than moderate exercisers. The results were similar for men (38Trusted Source ).

Although several studies have shown exercise to be beneficial for suppressing appetite, there is some evidence that vigorous, long-term exercisers tend to have greater appetites than those who do not exercise (39Trusted Source , 40Trusted Source , 41Trusted Source , 42Trusted Source ).

You can prevent excessive hunger from exercise simply by eating more to fuel your workouts. It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats.

Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.

It’s important to note that this mostly applies to those who are avid athletes and work out frequently at a high intensity or for long periods. If you exercise moderately, you probably don’t need to increase your calorie intake.

SUMMARY

Individuals who regularly exercise at a high intensity or for long durations tend to have greater appetites and faster metabolisms. Thus, they may experience frequent hunger.

9. You’re drinking too much alcohol

Alcohol is well known for its appetite-stimulating effects (43Trusted Source ).

Studies have shown that alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals. For this reason, you may feel hungry often if you drink too much alcohol (43Trusted Source , 44Trusted Source , 45Trusted Source ).

In one study, 12 men who drank 1.5 ounces (40 mL) of alcohol before lunch ended up consuming 300 more calories at the meal than a group that drank only 0.3 ounces (10 mL) (46Trusted Source ).

Additionally, those who drank more alcohol ate 10% more calories throughout the entire day, compared with the group that drank less. They were also more likely to consume high amounts of high fat and salty foods (46Trusted Source ).

Another study found that 26 people who drank 1 ounce (30 mL) of alcohol with a meal consumed 30% more calories, compared with a group that avoided alcohol (47Trusted Source ).

Alcohol may not only make you hungrier, but it also impairs the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are (44Trusted Source ).

To reduce the hunger-inducing effects of alcohol, it’s best to consume it moderately or avoid it completely (48Trusted Source ).

SUMMARY

Drinking too much alcohol may cause you to feel hungry frequently due to its role in decreasing the production of hormones that promote fullness.

10. You drink your calories

Liquid and solid foods affect your appetite in different ways.

If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.

One major reason for this is that liquids pass through your stomach more quickly than solid foods do (49, 50Trusted Source ).

Furthermore, some studies suggest that liquid foods do not have as great of an impact on the suppression of hunger-promoting hormones, compared with solid foods (49, 51Trusted Source ).

Eating liquid foods also tends to take less time than eating solid foods. This may lead you to want to eat more, only because your brain hasn’t had enough time to process fullness signals (52Trusted Source ).

In one study, people who consumed a liquid snack reported less fullness and more feelings of hunger than those who consumed a solid snack. They also consumed 400 more calories throughout the day than the solid-snack group (51Trusted Source ).

To prevent frequent hunger, it may help to focus on incorporating more solid, whole foods into your diet.

SUMMARY

Liquid foods do not have the same effects on keeping you full and satisfied as solid foods do. For this reason, you may feel hungry frequently if liquids are a major part of your diet.

11. You’re overly stressed

Excess stress is known to increase appetite.

This is mostly due to its effects on increasing levels of cortisol, a hormone that has been shown to promote hunger and food cravings. For this reason, you might find that you are always hungry if you experience frequent stress (53Trusted Source , 54Trusted Source , 55Trusted Source , 56Trusted Source ).

In one study, 59 women who were exposed to stress consumed more calories throughout the day and ate significantly sweeter foods than women who were not stressed (55Trusted Source ).

Another study compared the eating habits of 350 young girls. Those with higher stress levels were more likely to overeat than those with lower levels of stress. The girls with high stress levels also reported higher intakes of low-nutrient snacks like chips and cookies (57Trusted Source ).

Many strategies can help you reduce your stress levels. Some options include exercise and deep breathing (58, 59Trusted Source ).

SUMMARY

Excessive stress is a reason why you may be hungry frequently, given its ability to increase cortisol levels in the body.

12. You’re taking certain medications

Several medications may increase your appetite as a side effect.

The most common appetite-inducing medications include antipsychotics, such as clozapine and olanzapine, as well as antidepressants, mood stabilizers, corticosteroids, and antiseizure drugs (60Trusted Source , 61Trusted Source , 62Trusted Source , 63Trusted Source ).

Additionally, some diabetes medications, such as insulin, insulin secretagogues, and thiazolidinediones, are known to increase your hunger and appetite (64Trusted Source ).

There is also some anecdotal evidence that birth control pills have appetite-stimulating properties, but this is not supported by strong scientific research.

If you suspect that medications are the cause of your frequent hunger, it may help to talk with your doctor about other treatment options. There may be alternative medications that don’t make you hungry.

SUMMARY

Certain medications cause increased appetite as a side effect. In turn, they may cause you to experience frequent hunger.

13. You eat too fast

The rate at which you eat may play a role in how hungry you are.

Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared with slow eaters. They are also more likely to have obesity or excess weight (65Trusted Source , 66Trusted Source , 67Trusted Source , 68Trusted Source ).

In one study involving 30 women, fast eaters consumed 10% more calories at a meal and reported significantly less fullness, compared with slow eaters (69Trusted Source ).

Another study compared the effects of eating rates in those with diabetes. Those who ate a meal slowly became full more quickly and reported less hunger 30 minutes after the meal, compared with fast eaters (70Trusted Source ).

These effects are partly due to the lack of chewing and reduced awareness that occur when you eat too fast, both of which are necessary to alleviate feelings of hunger (71Trusted Source , 72Trusted Source , 73Trusted Source ).

Additionally, eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals (71Trusted Source , 74Trusted Source ).

These techniques are a part of mindful eating.

If you are hungry frequently, it may help to eat more slowly. You can do this by:

• taking a few deep breaths before meals
• putting your fork down between bites
• increasing the extent to which you chew your food

SUMMARY

Eating too quickly doesn’t allow your body enough time to recognize fullness, which may promote excessive hunger.

14. You have a medical condition

Frequent hunger may be a symptom of disease.

First, frequent hunger is a classic sign of diabetes. It occurs as a result of extremely high blood sugar levels and is typically accompanied by other symptoms, including excessive thirst, weight loss, and fatigue (75Trusted Source ).

Hyperthyroidism, a condition characterized by an overactive thyroid, is also associated with increased hunger. This is because it causes excess production of thyroid hormones, which are known to promote appetite (76Trusted Source , 77Trusted Source ).

Hypoglycemia, or low blood sugar levels, may also increase your hunger levels. Your blood sugar levels may fall if you haven’t eaten for a while, an effect that may be exacerbated by a diet high in refined carbs and sugar (78Trusted Source ).

However, hypoglycemia is also associated with medical conditions, such as type 2 diabetes, hyperthyroidism, and kidney failure, among others (79Trusted Source , 80Trusted Source , 81Trusted Source ).

Additionally, excessive hunger is often a symptom of a few other conditions, such as depression, anxiety, and premenstrual syndrome (55Trusted Source , 82Trusted Source ).

If you suspect that you may have one of these conditions, it’s important to talk with your doctor to receive a proper diagnosis and discuss treatment options.

SUMMARY

Excessive hunger is a symptom of a few specific medical conditions, which should be ruled out if you are frequently hungry.

The bottom line

Excessive hunger is a sign that your body needs more food.

It’s often a result of imbalanced hunger hormones, which may occur for a variety of reasons, including inadequate diet and certain lifestyle habits.

You may feel hungry frequently if your diet lacks protein, fiber, or fat, all of which promote fullness and reduce appetite. Extreme hunger is also a sign of inadequate sleep and chronic stress.

Additionally, certain medications and illnesses are known to cause frequent hunger.

If you feel hungry often, it may be beneficial to assess your diet and lifestyle to determine if there are changes you can make to help you feel more full.

Your hunger could also be a sign that you are not eating enough, which can be solved by simply increasing your food intake.

In case you’re eating too quickly or distracted at mealtimes, you can also practice mindful eating, which aims to minimize distractions, increase your focus, and slow your chewing to help you realize when you’re full.