Eat in tune with hunger and fullness

Listening to hunger and fullness signals is the foundation of healthy eating.  For those of us brought up to eat everything on our plate, it can be tricky to tune into these signals.  Healthy Food Guide nutritionist Claire Turnbull takes us back to basics.

Hunger and fullness are your body’s natural cues, helping you decide when to eat and when to stop. Understanding and responding to these signals can transform your relationship with food, shifting control away from diets or plans and back to your own body.

How hunger works

Hunger is your body’s way of signalling that it needs nourishment. When your stomach is empty or your blood sugar levels drop, the ‘hunger hormone’, ghrelin, kicks in. This hormone not only triggers hunger-related feelings, such as a rumbling stomach, light-headedness, or irritability (hello, hanger!), but it also primes your digestive system by increasing stomach acid and gut movement.

Fullness signals

Once you’ve eaten enough, your fat cells release leptin, the ‘satiety hormone’. This hormone tells your brain that you’re full and naturally reduces your appetite. Simultaneously, ghrelin levels decrease, quieting the physical need to eat. These two hormones work in harmony to regulate your food intake and maintain balance.

Hunger vs appetite

It’s important to differentiate hunger (your body’s need for nourishment) from appetite (your desire to eat). True hunger means you’d gladly eat plain, unexciting foods like a carrot or crackers. Appetite, however, can be triggered by external factors like the smell of fresh bread or the sight of a tempting dessert, even when your body doesn’t need food.

The hunger and fullness scale

Tuning into your hunger and fullness cues can help you eat in alignment with your body’s needs. Here’s a simple scale to assess where you’re at before, during and after meals:

• Intense hunger: dizzy, irritable, stomach rumbling
• Hungry: thinking about food, empty stomach
• Neutral: comfortable, no rumbling
• Full: satisfied, no longer thinking about food
• Intense fullness: uncomfortable, bloated

Aim to eat when you’re hungry and stop when you’re comfortably full. Avoid waiting until you’re starving, as this often leads to overeating.

Foods that help regulate hunger

What you eat also impacts how satisfied you feel:

• High-fibre foods like whole grains, fruits and vegetables can keep you full longer.
• Protein-rich foods such as lean meats, fish, eggs, or legumes help maintain steady energy levels.
• Healthy fats from things like nuts, seeds and avocados support satiety and fullness.

Highly processed foods, on the other hand, are often low in fibre and nutrients, which can leave you hungry again soon after eating.

Practical tips for healthier eating habits

1. Avoid getting overly hungry. Eating regularly helps prevent extreme hunger and impulsive food choices.
2. Check your portions. If you’re frequently overly full, try serving yourself smaller portions and reassess hunger mid-meal.
3. Snack smart. Choose balanced snacks with fibre, protein or healthy fats to avoid reaching for ultra-processed options.
4. Practise mindful eating. Take time to notice your hunger cues and savour your food.

By staying in tune with your body’s signals, you can cultivate a healthier, more intuitive relationship with food. Hunger isn’t your enemy – it’s a natural guide to nourish yourself well.