This is where your anger can also come from

What is Hangry?

“Hangry” describes a state in which hunger triggers strong irritability or anger. The term combines the English words “hungry” and “angry”. Studies have confirmed that hunger can negatively affect emotional responses and increase feelings such as irritability. This phenomenon has been investigated outside laboratory settings and recognised as a real bodily response.

It is recommended to eat regularly to avoid such mood swings, as they are often caused by a lack of energy. If your mood suddenly worsens and stress levels rise, this can be related to inadequate eating patterns.

Hangry: what causes it?

The cause of so‑called “hangry”, i.e. irritability due to hunger, lies in various physiological processes of the body. Our brain constantly needs glucose, obtained from dietary carbohydrates, to function optimally. If we go a long time without eating, blood sugar falls. The liver and stomach then send signals to the brain that energy is urgently needed.

At this stage the brain no longer works efficiently, which makes it harder for us to cope with stress and emotions. In addition, the body releases stress hormones such as cortisol and adrenaline that put the organism on alert. This can show up as irritation, difficulty concentrating and reduced performance.

The hormonal balance is affected as well. Malnutrition leads to low serotonin levels because the essential amino acid tryptophan is not supplied in sufficient amounts. Serotonin is crucial for regulating anger and stress. When serotonin levels drop, certain brain regions communicate less effectively, increasing restlessness.

From an evolutionary perspective this heightened sensitivity could be an adaptation that pushes the organism to focus more on food search during periods of hunger. This state occurs especially in stressful situations and less at rest.

What happens in the body when you are hungry?

The feeling of hunger is controlled by a variety of factors, including hormonal signals and physical stimuli. Two important messengers, ghrelin and leptin, play a central role. Ghrelin, known as the “hunger hormone”, is produced in the stomach region and signals the brain that it is time to eat. Leptin, released from fat cells, conveys a feeling of fullness and helps regulate appetite.

Mechanoreceptors in the stomach lining also influence hunger. When the digestive tract is empty, these receptors send signals to the brain that increase the sensation of hunger. When the stomach area expands, for example after eating, these signals are dampened and satiety sets in.

Chemical processes in the body also contribute to appetite regulation. Special chemoreceptors measure nutrient levels in the blood, particularly blood sugar, and send corresponding signals to the brain to control hunger. Low blood sugar signals hunger, high blood sugar signals satiety. 

Why do some people get hangry and others do not?

The “hangry” phenomenon is not equally pronounced in everyone. While some experience it regularly, others remain unaffected. One possible explanation for these differences may lie in individual blood sugar responses. Some people have a more stable blood sugar level, while others experience large fluctuations. After eating certain foods blood sugar can rise quickly and then fall again, which may lead to cravings. In these cases symptoms of “hangry” can occur.

Hormonal fluctuations, for example related to the female cycle or menopause, can also increase hunger and raise nervousness. This underlines the importance of considering sex‑specific differences in medicine.

Genetic factors can also influence how hunger affects mood. However, it is too simplistic to blame everything on genes or sex. Often it also depends on how well someone listens to their body's signals. Those who ignore or override their needs can be more affected by “hangry”.

Everyone experiences hunger differently. People have an individual metabolism and react differently to feelings of hunger and food intake. The social context also plays a role, as it influences how people express their feelings and how they cope with the uncomfortable mix of hunger and anger.

Why are some people constantly hungry?

Constant appetite can have many causes, both physical and psychological. A common cause is sugary foods that make blood sugar rise quickly and then fall just as fast. This rapid cycle often causes the desire to eat again shortly after a meal.

A hectic daily routine with irregular meal times is another frequently mentioned reason. When fixed structures are missing, hunger and satiety signals can be disrupted, leading to binge urges and a constant need to eat. Emotional factors such as frustration or stress can also affect hunger. In such moments people eat not to satisfy physical appetite but to meet emotional needs.

Another possible explanation for frequent hunger is leptin resistance. Leptin is a hormone that signals to the brain that sufficient energy is available; with resistance this signal is disturbed, leading to a constant feeling of hunger. The same applies to ghrelin, which stimulates appetite. In people with overweight or altered ghrelin regulation, hunger signalling does not always work correctly.

People with insulin resistance or type 2 diabetes often suffer from blood sugar fluctuations that can also lead to constant hunger. The body cannot effectively take up sugar into the cells, which leads to cravings for sweet foods. Conditions such as Prader‑Willi syndrome or binge‑eating disorder can also play a role and should be medically assessed. Another aspect is insufficient fluid intake. Thirst is sometimes mistaken for hunger.

How to avoid the hangry effect: practical tips

• Enjoy all foods in moderation. Don’t forbid yourself certain foods; practise deciding consciously how much you really need. Ask yourself: “Do I really want this?" and “Do I have to finish it all now or can I enjoy more later?”
• Keep blood sugar stable. Eat small, regular portions with a balanced mix of protein, fibre and healthy fats. Complement this with physical activity, e.g. a walk after eating, to minimise blood sugar swings.
• Avoid skipping meals. Eat regularly to prevent a drop in blood sugar that can lead to nervousness and strong cravings.
• Carry fibre‑rich snacks such as muesli bars, nuts or fruit to curb appetite between meals and keep energy levels steady.
• Start the day with porridge or combine vegetables, fruit and nuts in your dishes to stay fuller for longer and prevent sudden cravings.
• Eat mindfully and without distractions. Turn off all screens and focus on the flavours, textures and aromas of your meal. Put down knife and fork between bites and enjoy the moment.
• Pay attention to how your body feels when you are hungry or full. Practice noticing these signals and responding accordingly to avoid overeating.
• Sugar‑ and fat‑rich foods like chocolate or chips make blood sugar spike and then crash. Choose nutrient‑dense alternatives such as yoghurt, vegetables or fruit.
• Research has shown that glucose tablets can temporarily improve mood and reduce the hangry effect in the short term, as they raise blood sugar quickly. Researchers and participants confirm that this measure stabilises mood in acute phases and eases unpleasant mood swings.
• Be aware of your feelings. Find out whether your irritation is due to needing a snack. This awareness helps you regulate negative feelings before they affect your mood.
• Plan and prepare healthy meals for the day so you always have a balanced option available when appetite strikes.

To avoid the unpleasant consequences of being “hangry”, it helps to eat small portions regularly and maintain a balanced diet. That keeps blood sugar stable and helps us remain calm and focused even in stressful moments.