By Adam Perlman, MD, MPH | Pendulum
What Are Sugar Cravings, Really?
Sugar cravings are not a character flaw. They're a physiological signal — and one that modern life is remarkably good at overstimulating.
Two hormones sit near the center of appetite regulation: ghrelin, released by the stomach to signal hunger, and leptin, produced by fat cells to communicate fullness to the brain. Under normal conditions, the two work in balance. But factors like poor sleep, ongoing stress, and an imbalanced gut microbiome have all been linked to disruptions in this signaling, meaning the brain may not reliably register the "I'm full" message, even when your body is sending it. Combined with the way these same factors nudge us toward quick, easy energy, the result can be a persistent pull toward sugar and refined carbohydrates.
Dopamine adds another layer. High-sugar foods activate the brain's reward circuitry, and some research suggests that with repeated exposure, the brain may need more to register the same sense of reward — a pattern researchers have compared to other habit-forming behaviors. Over time, the brain can start to associate sugar with comfort and relief, which is part of why the craving can feel so automatic.
The Gut-Brain Axis: An Overlooked Driver of Cravings
One of the most exciting frontiers in metabolic science is the gut-brain axis — the two-way communication network between your gastrointestinal tract and your central nervous system. Research over the past decade suggests that the trillions of bacteria living in your gut (the microbiome) may help influence digestion, appetite, mood, and metabolic function.
Certain bacterial strains, particularly Akkermansia muciniphila, have drawn significant scientific attention for their role in helping maintain the gut's mucosal lining. A. muciniphila lives in the mucus layer of the gut and helps reinforce that barrier — a function important not only for nutrient absorption but also for the broader gut environment in which metabolic hormones are produced.
Among those hormones is glucagon-like peptide-1 (GLP-1), produced by specialized cells in the gut lining and associated with satiety signaling, slowing gastric emptying, and appetite suppression. Emerging research suggests that A. muciniphila may interact with these hormone-secreting cells, and scientists are actively investigating how the microbiome shapes GLP-1 activity. When GLP-1 signaling is working well, you may feel fuller for longer and experience fewer of the post-meal energy dips that can drive sugar cravings. The working hypothesis is that when the gut lining is compromised or microbial diversity is reduced, appetite regulation may become more vulnerable — an exciting area where the science is still developing.
Post-meal Energy: A Foundation of Craving Control
Before addressing any supplement or targeted intervention, it's worth understanding one of the key contributors to sugar cravings in daily life: the way your meals can influence fullness, energy, and satisfaction after eating.
When you eat a meal high in refined carbohydrates or sugar — especially without enough protein, fiber, or healthy fats — it may be digested more quickly. What matters most for cravings may be what happens next: in the hours that follow, some people may feel less satisfied or experience a stronger pull toward quick-burning fuel.
An effective dietary strategy for smoothing this cycle includes:
- Prioritize protein at every meal. Protein digests slowly and helps support satiety, keeping you fuller between meals and helping reduce the urge to reach for something sweet.
- Increase dietary fiber. Fiber slows gastric emptying and may help support steadier post-meal energy. Aim for a mix of soluble fiber (oats, legumes, flaxseed) and insoluble fiber (vegetables, whole grains).
- Include healthy fats. Fat, like protein, slows digestion and helps maintain satiety. Avocados, nuts, olive oil, and fatty fish are excellent additions to meals.
- Reduce ultra-processed foods. Highly processed foods are typically calorie-dense and low in fiber, and may make it harder to notice your body's satiety cues. Replacing them with whole-food alternatives can help you feel more satisfied.
The Stress-Cortisol-Craving Connection
Lifestyle factors are as relevant to craving management as diet. One of the most powerful and underappreciated contributors to sugar cravings is stress.
When your body perceives a threat — real or perceived — the adrenal glands release cortisol, the primary stress hormone. Cortisol helps mobilize energy and supports the body's response to stress. In that neurobiological state, the pull of immediate reward (sugary food) may feel stronger while your capacity to resist it can feel more difficult.
Practical stress-reduction strategies with evidence behind them include:
- Diaphragmatic breathing. Even brief periods of slow, deep breathing may help support relaxation and activate the parasympathetic nervous system.
- Low-intensity movement. A short walk after meals may support digestion, energy, and mood.
- Sleep prioritization. Sleep deprivation may affect appetite-related hormones, potentially making you feel less satisfied after eating and more drawn to quick-energy foods. Most adults benefit from 7–9 hours of quality sleep per night.
Hydration: The Simplest Craving Hack
Staying consistently hydrated is a simple, foundational habit — and it may play a role in how you experience hunger and cravings. The symptoms of mild dehydration — fatigue, low energy, trouble concentrating — can overlap with how low energy feels generally, which can blur your read on what your body needs. When a craving hits between meals, some people find it helpful to drink a glass of water (about 8–12 ounces) and pause for a few minutes before deciding what to eat. Drinking water before a meal may also modestly increase fullness. Beyond cravings, staying hydrated supports kidney function, energy metabolism, and cognitive clarity. Individual hydration needs vary based on body size, activity level, and climate.
Targeting the Root: Supporting Your Gut Microbiome
Dietary and lifestyle adjustments are powerful, but for many people, they work even better when the underlying gut environment is well supported. This is where the science of precision probiotics becomes relevant.
Emerging clinical research suggests that specific microbial strains may help support metabolic health, including appetite and craving patterns. Among them is Akkermansia muciniphila, which helps support gut-barrier health and GLP-1 signaling pathways.
For those who have tried dietary changes and stress-management techniques but still find themselves contending with cravings, supporting the microbiome with a targeted probiotic may be one option worth exploring.
*Based on 274 matched survey responses from participants using a product containing the same three strains found in Pendulum Metabolic Daily over 6 weeks.
**Based on preclinical studies. Not intended for weight loss.
A Sustainable Framework, Not a Quick Fix
Supporting healthier craving patterns sustainably calls for a layered approach:
- Nourish with protein and fiber to help support steadier post-meal energy and satiety.
- Manage ongoing stress through sleep, movement, and relaxation practices.
- Stay hydrated as a simple, foundational daily habit.
- Support your gut microbiome with targeted strains that may interact with GLP-1 signaling and metabolic function.
None of these steps requires perfection, and none works in complete isolation. Together, they may help support healthier craving patterns — not by suppressing them, but by addressing the biological environment in which they arise.
If you're ready to take a more targeted approach to your metabolic health, explore Pendulum Metabolic Daily, a probiotic formulated to help support metabolism and reduce cravings as part of a balanced routine.
Adam Perlman, MD, MPH, is board certified in internal medicine and has led integrative and functional medicine programs at both Duke and Mayo Clinic. He serves as Chief Medical Officer at Pendulum, where he focuses on the intersection of gut health and human health.
Content is for educational purposes only and has not been evaluated by the Food & Drug Administration. Statements and products are not intended to diagnose, treat, cure, or prevent any disease.
