Is It Normal to Feel Hungry Immediately After Eating? Here's What Experts Say
Woman feeling hungry and opening the fridge even after just eating
You proudly polished off a meal or snack and can officially call yourself a clean plate club member. Yet, you don't feel satisfied. You're ravenous and tempted to head back to the fridge or pantry for seconds, thirds and fourths all at once.
Should you keep eating? Why are you hungry again? Is it even normal to be hungry right after you downed food?
The answers to these questions aren't black and white. What is clear is that those stomach growls and pains are a sign of something.
"Feeling hungry is just one of many ways your body is trying to tell you something," explains Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. "Although rampant diet culture makes us feel as if we should avoid or numb our appetite, it’s actually a very normal and natural sensation to experience."
But what if you ate what you thought was a filling meal or snack and still feel hungry? It's worth investigating. "Hunger can mean anything from the mundane—it’s simply time for another meal—to an underlying health condition," Harbstreet says.
Harbstreet and two other registered dietitians discuss when it's normal to feel hungry after eating, when it's cause for concern and what to do in either case.
Related: Is It Normal to Get Sharp Pains in Your Stomach? Here’s What GI Docs Say
What Hunger Cues Mean
Hunger cues are a physiological function. "Our sensation of fullness is partly influenced by the hormone leptin," Harbstreet explains. "This hormone basically tells the part of your brain that regulates your appetite that you’re full. As a result, your appetite decreases and the urge to eat is reduced."
Harbstreet says the volume of food consumed during a meal also activates stretch receptors in the stomach.
"This can also activate fullness, plus register the presence of nutrients," Harbstreet continues. "So, if either of these feedback loops isn’t functioning 'normally,' someone could remain hungry even after eating a meal."
Wait, Should I Be Hungry Right After Eating?
Registered dietitians say there are too many variables to answer this question with a simple "yes" and "no." However, hunger immediately after eating is a red flag from your body. "Everyone is designed differently," says Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic’s Digestive Disease Institute. "Although, if you are fueling your body properly with good nutrition and adequate rest, you should not feel hungry after eating."
While the signal could be a sign you need to eat more or differently, one registered dietitian shares that it may also signal that something more serious is up.
"In some cases, feeling hungry immediately after eating could be a medical concern," says Amanda Sauceda, MS, RD, a registered dietitian and the creator of the Mindful Gut approach. These issues could include hypoglycemia, a thyroid issue and more.
8 Reasons You Might Be Hungry Even if You Just Ate
1. You didn't eat enough in one sitting
Perhaps the most straightforward reason you're still hungry is that you need to consume more food.
"In my experience, the most common reason someone reports feeling hungry right after eating is because they simply aren’t eating enough," Harbstreet says. "This is common with weight loss diets, fad diets or elimination diets that restrict the amount or variety of foods you’re allowed to eat."
2. You haven't eaten enough during the day
If you ate little during the day, came home, filled your plate with grub for dinner, and gobbled it all up only to find yourself returning for seconds, the issue may not be with your most recent meals but your intake throughout the day.
"It could be because your body is catching up with the calories you missed," Sauceda says.
Sauceda explains this issue can often happen after a busy day when all a person's to-dos distract them from feeling hungry, saying, "It’s common for many of us to get caught up in our busy schedules."
When things slow down at night, we may be more attuned to the (now loud) message our stomachs are sending.
3. You need more of certain nutrients
What you eat matters. Experts share that diets rich in protein, fiber and healthy fats like olive oil can up feelings of satisfaction.
"Protein aids in satiety and helps stabilize blood sugar," Zumpano says. Consistently elevated blood sugar or surges of it can increase hunger, Zumpano adds, explaining that fiber expands in the stomach, takes up more space and makes a person feel fuller more quickly.
Finally, remember healthy fats. "Fats are similar to protein because they help slow down the absorption of carbs," Sauceda says. "This means you’re less likely to have a spike and subsequent drop in blood sugar. That drop can trigger hunger."
Related: The Best Foods for Healthy Lungs—And the Ones You Should Avoid
4. You loaded up on simple carbs
A heaping helping of white pasta or rice may seem like a recipe for feelings of fullness. However, these simple carbs can leave you feeling hungry again more quickly than you expected.
"Your body burns through [simple carbs] quickly," Sauceda says, adding that a lack of protein to balance the carb load can exacerbate things.
5. You increased your activity
Food isn't "just fuel." However, if you are exercising harder or longer, you may also need to increase your caloric intake.
"It’s easy to overestimate how much energy we burn and underestimate how much energy we eat," Harbstreet says. "Generally speaking, if you suddenly upped your mileage or started spending more time in the gym, it’s normal to see your appetite start to rev up."
Eating more can help you avoid risks of under-fueling like poor performance, slower recovery and injury.
6. You're not enjoying food
Remember, food is more than food. It's an experience, and you may not be having the best one with your food choices.
"If you’re eating enough to feel physically full, but it misses the mark for taste preferences or cravings, your mind might wander back to those foods and drive you to eat more," Harbstreet says. "That’s because satisfaction is a key piece of satiety. In other words, when you’re both full and satisfied, your body and brain are ready to move onto something else."
Harbstreet commonly sees this issue in people with a history of dieting or avoiding certain foods, explaining, "Although it feels like a contradiction, normalizing some of these foods can decrease cravings over time and ensure you don’t keep feeling hungry after eating."
7. You're tired
A lack of sleep can leave you craving more energy (and certain foods).
"Most adults need seven to nine hours of sleep per night—any less than that can lead you searching for energy from food, specifically foods high in sugar and carbs, for they provide an initial boost in energy," Zumpano explains.
8. Health issues
Many reasons people feel hungry right after eating can be rectified with lifestyle tweaks like getting more sleep. However, Zumpano says this issue can be a sign of an underlying health issue such as:
Hypoglycemia or poorly controlled blood sugars
Poor sleep
Anxiety
Depression
Stress
Thyroid issues
Eating disorders
Sometimes, medications can increase appetites. Zumpano says these medications include:
Antipsychotics
Seizure medication
Antihistamines
Steroids
What to Do if You're Constantly Hungry After Eating
You may be able to try eating more nutrient-dense meals packed with fiber and protein. However, Zumpano urges people to speak with their providers if they are concerned, especially if the issue is chronic or they have underlying conditions (or suspect one).
Sauceda agrees, saying, "Call a doctor when, despite eating, you never really feel full or extremely hungry all the time. I would also be mindful of other symptoms like unintended weight loss or gain, as those could be signs of other medical concerns like malabsorption or blood sugar issues like diabetes."
Next up: Are Sharp Stomach Pains Normal? GI Docs Sound Off
Sources
Cara Harbstreet, MS, RD, LD of Street Smart Nutrition
Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic’s Digestive Disease Institute
Amanda Sauceda, MS, RD, a registered dietitian and the creator of the Mindful Gut approach
