We have all experienced it – that sudden, overwhelming urge to reach for a bag of chips, a candy bar, or something sweet. While giving in to the craving gives you an instant dopamine hit, making it a habit is the surefire way to develop a host of ailments, including chronic heart diseases and type-2 diabetes. 

In this article, we will explore different foods that suppress various types of cravings, breaking them down by craving type. 

But what causes these cravings in the first place? 

What Is Craving by Definition?

In general, craving foods that are loaded with simple carbs is our body’s way of wanting to quickly restore energy when blood sugar levels plummet. 

Stress is another leading known cause of cravings. Intense emotional responses such as stress and anxiety trigger the release of cortisol hormone, which amps up our cravings for comfort foods. Consumption of sugary, fatty snacks activates our dopaminergic system/reward system/pleasure centers. 

Higher levels of ghrelin (also known as a hunger hormone) or lack of micronutrients like magnesium and sodium can also drive specific cravings. Understanding these triggers allows you to make more informed, healthier choices rather than giving in to unhealthy impulses.

Is Craving the Same as Addiction?

No, craving is not the same as addiction, but it is often the precursor to addiction. Cravings are intense, temporary urges to consume a specific food or substance, typically triggered by factors like stress, hormones, or nutrient imbalances. 

Addiction, however, is a compulsive need for a substance even when it harms you. While cravings can be a normal response to various stimuli, when they become persistent and are consistently indulged in, they can turn into addictive behaviors.

For instance, if you are having nightmares about getting drunk, it could be a sign that your cravings for alcohol are becoming more persistent.

Take alcohol, for example. Many people experience cravings for alcohol during social situations or times of stress. Initially, these cravings may seem manageable, just a way to unwind or fit in. 

However, if these cravings become frequent and are regularly satisfied, they can snowball into hardcore dependency. Over time, the body and brain start to rely on alcohol to cope, leading to addiction. 

What begins as an occasional craving can evolve into a compulsive need, making it harder to control consumption and increasing the risk of long-term health consequences.

Those who consume alcohol heavily and regularly can develop a physical dependence, leading to intense withdrawal symptoms when attempting to stop, says Purpose Healing Center. 

The Problem of Alcohol in the US

Alcohol addiction is one of the leading causes of preventable deaths in the U.S., with an estimated 28.9 million Americans struggling with alcohol use disorder. In Phoenix, Arizona, alone, drunk-driving fatalities reached a record high in 2023, highlighting the severe consequences of alcohol addiction.

If you or someone you love is looking for support to achieve sobriety in Arizona, know that help is available. There are dedicated alcohol rehab facilities to help individuals break free from alcohol’s grip through various inpatient and outpatient programs. 

While some cravings are harmless, if your cravings are seriously impacting your health, it’s time to act now. You’ll be glad to know that there are plenty of healthy alternatives to help curb those cravings and support your overall well-being.

Foods That Help Suppress Cravings

Carbohydrate Cravings

Cause: Our body craves simple carbs when blood sugar drops, we haven’t had enough protein, or we’re under stress. It’s the body’s way of seeking a quick energy boost to restore balance or make up for the lack of fuel. 

The best way to suppress simple carb cravings is to load up on fiber-rich complex carbs, protein, and healthy fats. 

What to Eat:

• Lean proteins (chicken, turkey, and tofu): Keeps you full and stabilizes blood sugar.
• Nuts: Almonds and walnuts are packed with healthy fats and protein
• Greek yogurt: High in protein and probiotics, helps control sugar cravings.
• Avocados: Full of healthy fats and fiber, stabilizes blood sugar and curbs cravings.
• Sweet potatoes: Complex carbs that release energy slowly, preventing blood sugar spikes.
• Legumes (beans, lentils) – High in fiber and protein, keep you full longer and reduce carb urges.
• Low-carb rice and pasta alternatives: Cauliflower rice and zucchini noodles. 

Sugar Cravings

Cause: Sugar cravings usually happen when blood sugar drops, making your body crave a quick energy fix. Stress or emotional triggers can also lead to wanting sweets. 

Consistently indulging your sugar cravings can lead to rapid weight gain, increased risk of type 2 diabetes, and digestive issues, like poor gut health, as excess sugar feeds harmful bacteria in the gut.

What to Eat:

• Fruits: Berries, dates, and bananas are great alternatives to sugar-loaded candies and baked goodies. 
• Dark chocolate (70%+ cocoa) contains flavonoids that help reduce blood pressure, improve blood flow, and lower the risk of heart disease.
• Chia seeds: Create a feeling of fullness.
• Sweet potatoes: Complex carbs that provide sustained energy.
• Greek yogurt: Protein-rich alternative with natural sweetness.

Salt Cravings

Cause: Salt cravings mostly stem from dehydration, stress, or hormonal imbalances. Sometimes, they signal adrenal insufficiency, or Addison’s disease, where the body doesn’t produce enough cortisol or aldosterone – hormones responsible for regulating fluid balance and stress response. The resulting salt deficiency can trigger an intense craving for salty foods.

What to Eat:

• Avocados: Rich in potassium.
• Nuts (almonds, walnuts): Mineral-rich alternatives.
• Roasted seaweed: Provides salty flavor with minimal sodium.
• Olives: Natural sodium source with healthy fats.
• Pickles: Fermented option that satisfies salt urge. 
• Celery: Low-calorie, natural salty crunch.
• Carrot sticks with hummus: A high-fiber snack that curbs salt cravings.

Don’t Let Your Cravings Get the Best of You

Suppressing cravings goes beyond resisting temptation—it’s about nourishing your body with the right foods that keep you satisfied and balanced. Instead of fighting cravings, you can outsmart them by fueling yourself with the nutrients your body truly needs. When you align your choices with your health goals, those cravings lose their power over you.