Have you ever felt sudden irritability or frustration when you haven't eaten for a while? If so, you're not alone. Many people experience mood shifts when they're hungry. This is commonly referred to as "hanger," which is hunger-induced anger. It can affect your ability to concentrate and may lead to feelings of frustration or impatience.
While some foods may satisfy your hunger, understanding why you get irritable when you're hungry can help you manage the emotion better and avoid those moments of frustration when hunger strikes unexpectedly.
Is Being “Hangry” Real?
Being hangry is a real phenomenon, characterised by a combination of anger and hunger that can lead to irritability, rage, and sometimes, impulsive behaviours.
While the earliest known use of the term 'hangry' was in 1918 in a letter written by journalist and writer Arthur Ransome, it was not officially recognised in the Oxford English Dictionary until 2018.
Also Read: Troubled With Loss Of Appetite? Expert Lists Its Signs, Causes, And Management Tips
Why Does Hangriness Occur?![]()
The exact science behind feeling hangry isn’t fully understood, but it is often linked to low blood sugar levels, which can trigger irritability and anxiety. When blood sugar drops, the brain doesn’t receive enough glucose, which can negatively affect mood and cognitive function.
A study published in PLOS ONE investigated the connection between hunger and negative emotions. Over 21 days, participants recorded their hunger, anger, irritability, pleasure, and arousal levels multiple times a day. The results showed that those who felt hungrier were more likely to experience anger and irritability, while their overall sense of pleasure decreased, indicating a strong association between hunger and negative emotions.
Another study examined the relationship between low blood sugar levels and aggressive behaviour in intimate relationships. It found that individuals with lower blood sugar were more likely to engage in aggressive actions. Researchers emphasised the crucial role of glucose in maintaining self-control, suggesting that keeping blood sugar levels stable may help prevent aggression in personal relationships.
Both studies highlight the link between hunger, low blood sugar, and negative emotional states, and therefore, managing blood sugar levels through regular meals may not only improve mood but also help regulate behaviour in social and intimate interactions.
Is Being Hangry A Sign Of Diabetes?![]()
In an interaction with the OnlyMyHealth team, Dr Ashok Kumar Dash, Senior Consultant, Department of Medicine, Shardacare - Health City, said, "Irritability related to hunger is a common issue for individuals with diabetes mellitus, as fluctuations in blood sugar levels can significantly impact mood and behaviour. When blood sugar drops (hypoglycemia), it triggers the release of stress hormones like cortisol and adrenaline, which can lead to feelings of irritability, anxiety, and even aggression. Conversely, high blood sugar (hyperglycemia) can also contribute to mood swings and fatigue, making it difficult for individuals to manage stress effectively."
He added, "Emotional and psychological factors play a significant role in how individuals with diabetes experience hunger. The constant need to monitor and manage blood sugar can lead to anxiety and stress, which may compound feelings of irritability. Developing effective coping strategies, such as mindfulness, stress management techniques, and regular physical activity, can be beneficial."
What Should You Eat When You’re Hangry?![]()
According to Dr Dash, education on recognising the signs of blood sugar fluctuations and implementing meal planning can empower individuals to take control of their condition, reducing the risk of irritability.
When you are hungry and are experiencing extreme irritability, you might be tempted to have foods with simple carbs and sugars. However, these might not be the healthiest and can even lead to a sugar crash. Here are foods you can consume instead:
- Nuts and seeds
- Eggs
- Fruits
- Green leafy vegetables
- Grains
In addition, you can also drink plenty of water. It is best to avoid skipping meals and have nutrient-rich foods.