Hunger and Fullness Cues

Listening to body hunger and fullness cues

Children naturally recognize hunger and fullness cues, but this ability is often lost over time. Many of us remember being part of the “clean plate club,” where parents encouraged us not to waste food. While this is well intentioned, it can teach kids to ignore their body’s signals and eat until uncomfortably full.

If you have been dieting for a long time, you may struggle to recognize your natural hunger and fullness cues. You may be trapped in a cycle of restriction, never allowing yourself to feel full, or stuck in a binge-restrict cycle, only feeling the extremes. Intuitive eating (IE) helps people break away from these strict diet rules and relearn how to listen to their own bodies. 

The IE hunger fullness scale is a tool used to help people reconnect with their hunger cues. It ranges from 0-10 where 0 signals ravenous hunger and 10 is uncomfortable fullness. It is recommended to start eating around level 3, which indicates moderate hunger. Keep in mind, the IE hunger fullness scale should not be used as a strict set of rules to determine when to eat, and it may work differently for different people. If your stomach growls, you feel light-headed or faint, or your stomach or head hurts, it might be time to eat. Practice this skill to find what works best for you.

To utilize this scale, people need to recognize the physical and emotional signs of hunger. Practice mindful eating by eliminating distractions. Turn off the TV or pause social media scrolling and focus on your bodily sensations. Regularly check in with the IE hunger fullness scale to assess your levels of satiety. 

While this tool is valuable, it may not always be appropriate. Stressful situations, depression, or a busy schedule may impact the ability to feel hunger or fullness. Remember, your body needs nourishment, and sometimes that means eating because you know you should.

Intuitive eating can look different for those in eating disorder recovery. Meal plans often play an important role in helping the body regain nourishment. People who have experienced severe restriction may not feel hunger or may feel full eating a small amount of food. In recovery, honoring your hunger may mean recognizing the need to follow meal plans, listening to both your body and your mind. Working with a dietitian may help restore hunger and fullness over time. Honoring cravings and challenging fear foods will also help with both satisfaction and satiety at mealtimes. 

Learning to listen to your body takes time. Eat what makes you feel good and remember to strive for progress, not perfection.

References

University US. Learning to Listen to Hunger and Fullness Cues. extension.usu.edu. 

https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues

Hunger and Fullness Awareness. www.hopkinsmedicine.org. Published July 24, 2023. 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/hunger-and-fullness-awareness

 Intuitive Eating Hunger Fullness Scale: What it Is and How to Use It. 

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist. Published March 31, 2023. https://www.sarahgoldrd.com/hunger-and-fullness-scale-for-intuitive-eating/

10 Principles of Intuitive Eating. Intuitive Eating. 

https://www.intuitiveeating.org/about-us/10-principles-of-intuitive-eating/

Intuitive Eating in Eating Disorder Recovery. Registered Dietitian Columbia SC - Rachael Hartley Nutrition. https://www.rachaelhartleynutrition.com/blog/intuitive-eating-in-eating-disorder-recovery

Written by: Jenna Wray, Dietetic Student & HAES Intern