Why do we often confuse hunger?
We live in a fast-paced world, surrounded by food all the time – from supermarket shelves to office kitchens. We often eat not because our bodies are telling us to, but because we want to calm down, relax or simply “kill” time. Over time, it becomes difficult to understand when we are actually hungry.
Research shows that many people eat at least several times a day out of boredom, rather than physiological hunger. This leads to overeating, energy swings, and even a lower mood.
The 3 most common types of hunger
- Physiological (real) hunger
- It appears gradually.
- It is felt in the stomach, weakness or lack of attention occurs.
- After eating a balanced diet, a person feels full.
- Emotional hunger
- It appears suddenly.
- You want a specific product – sweets, fast food.
- There is no satiety after a snack, only short-term satisfaction.
- Habitual hunger
- Eating "on schedule," even though you don't feel real hunger.
- For example, for dessert after lunch or as a snack with coffee, even though the body doesn't need it.
How to distinguish true hunger?
- Stop and evaluate yourself. Imagine that there is a simple apple in front of you. If you are hungry, you will eat it with pleasure. If not, it is just an emotion or a habit.
- Scale from 1 to 10. Ask yourself: how hungry am I right now? If it's less than 6, you can wait.
- Water or food? Drink a glass of water - thirst is often confused with hunger.
Practical habits for mindful eating
- Eat slowly and without rushing - satiety signals reach the brain only after 15-20 minutes.
- Try not to eat in front of a screen - that way it's easier to notice when you've had enough.
- Include more fiber – it helps you feel fuller longer and avoid mindless snacking.
How about this sample daily menu?
- Breakfast: oatmeal with bananas, chia seeds and a teaspoon of fruttberry fiber.
- Snack: Greek yogurt with berries.
- Lunch: Bolivian pigeon salad with chicken, avocado and vegetables.
- Dinner: oven-baked fish with vegetables.
Recognizing hunger starts with awareness, but proper nutrition and sufficient fiber help maintain balance. Fruity natural fibers act as an assistant here – they help distinguish a real need from a habit or emotion, as they provide satiety and maintain the body's natural balance .