Hangry Explained: Why Being Hungry Makes You Angry
Jake Newby
| 3 min read
Jake Newby is a brand journalist for Blue Cross Blue...
Key Takeaways
- Hunger can increase irritability by reducing the brain's glucose supply.
- People who regularly skip meals, work long shifts, exercise intensely or are under significant stress may be prone to feelings of "hanger."
- Eating balanced meals regularly may help prevent hanger.
- Protein, fiber and healthy fats keep you satisfied longer than sugary snacks.
If you’ve ever snapped at someone before lunch or gotten irritable while running errands before dinner, you may have been “hangry,” especially if your mood leveled out after eating.
More than just a playful mashup of two words, there’s real science behind being hangry. Hunger affects your mood, patience and ability to think clearly, and can make you feel more irritable because your brain relies on glucose for energy.
When blood sugar drops, your body releases stress hormones like cortisol and adrenaline, making it harder to regulate emotions and increasing feelings of frustration and impatience.
Let's dive deeper into the emotional effects of hunger and why you might be a little unpleasant to be around until you've eaten.
Does being hungry make your mood worse?
Your brain depends on a steady supply of glucose, a type of sugar that comes from the foods you eat. Although the brain accounts for only about 2% of your body weight, it uses roughly 20% of your body's energy at rest, according to research. When blood glucose begins to drop, the brain has fewer resources to function at its best, which can make it more difficult to regulate emotions, concentrate and make decisions.
When your body senses that fuel is running low, it also releases stress hormones such as cortisol and adrenaline. These hormones may contribute to feelings of stress, irritability and emotional reactivity in some people, particularly when hunger is combined with other stressors, according to the Cleveland Clinic.
A 2022 study found that people reported feeling angrier and more irritable during periods of greater hunger. The researchers concluded that hunger was associated with increased feelings of anger and decreased pleasure, even after accounting for individual differences among participants. This helps explain why hunger causes anger.
Hunger alone doesn't guarantee you'll become cranky. Your environment and stress levels matter, too. If you're already having a difficult day, being hungry may make it harder to keep your emotions in check.
Signs you may be hangry
Everyone experiences hunger differently, but common signs include:
- A strong urge to eat as quickly as possible
- Becoming easily frustrated over minor inconveniences
- Difficulty concentrating or thinking clearly
- Feeling shaky, weak or lightheaded
- Feeling unusually irritable or impatient
- Headaches or low energy
These symptoms often improve soon after eating a balanced meal or snack.
How to prevent hanger
Some people are more likely to experience hanger than others. Busy schedules, skipped meals, stress, intense exercise and certain medical conditions that affect blood sugar can all make hunger-related irritability more likely. Avoiding becoming overly hungry in the first place can help you circumvent this biological stress response.
Eating regular meals throughout the day can help keep blood sugar levels more stable. These meals should include a good balance of protein, healthy fats and fiber-rich carbohydrates, to help you feel full and satisfied for longer. For example, pairing an apple with peanut butter or Greek yogurt with berries provides a combination of nutrients that digest more slowly than sugary snacks.
Planning ahead also helps. Keeping portable snacks – such as nuts, trail mix or whole-grain crackers – on hand can prevent long stretches without food during the workday, when you’re out running errands or just generally busy.
Some people may interpret thirst and hunger signals similarly, which can occasionally make it difficult to determine what the body needs, according to a study. Staying hydrated may support energy levels, concentration and overall well-being,
Finally, pay attention to your body's early hunger cues instead of waiting until you're ravenous. Eating when you're moderately hungry may help prevent the dramatic dip in energy and mood that can lead to hanger.
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Photo credit: Getty Images
