We’ve all experienced it. That moment when you get home from work, you’re absolutely starving, irritable, and have a very short fuse. An argument erupts with your partner over the tiniest little thing, and then, you have something to eat. Soon enough, you’re sincerely regretting those words spoken in a state of hanger.

Yes, hanger is real and there’s a science behind why we feel this way. A lot of it has to do with our eating habits.

Now, while hanger may be short lived, a poor diet can have ongoing mental health impacts - in fact 1 in 5 Australians are living with poor mental health. So, what foods should we be eating to avoid hanger and what are the best foods to boost brain health?

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How to avoid feeling hangry

To avoid feeling hangry, eating regular meals is a must. Skipping meals is one of the single easiest ways to bring on a state of hanger, as is not eating enough in a meal. Make sure that you start your day with a wholesome brekky, have a substantial lunch, a balanced dinner and snack when you feel hungry. Our hunger signals are very good at telling us exactly when we need to eat and how much, we just need to really tune in and listen to them.

Choose wholegrain carbs

Carbohydrates provide energy for our brain and muscles to function at their best. Not eating enough quality carbs means our brain won’t get easy access to its number one fuel source - glucose, so we can get moody very quickly.

Now that’s not an invitation to eat as many doughnuts and croissants as you like. Slow release, wholegrain carbs are what we need to eat more of as they contain fibre that enriches our gut health, and in turn boosts our brain health. Swap refined white bread, rice and pasta for wholegrain versions (look for wholemeal or wholegrain on the label) and you’ll be off and running.

Boost your brain health

We also know from research that there are dietary patterns like the Mediterranean Diet which have been linked to reduced cognitive decline. Here are my top 10 foods for better brain health:

1. Salmon

2. Blueberries

3. Avocado

4. Walnuts

5. Oats

6. Extra virgin olive oil

7. Probiotic yoghurt

8. Eggs

9. Bananas

10. Leafy greens

Boost your mood with wholesome advice

If you're looking to stabilise those hangry feelings, boost your mood and get into a healthy eating routine, an Accredited Practising Dietitian is the best person to see. Research has demonstrated the power of seeing a dietitian for improved mental health.

As an Advanced Accredited Practising Dietitian I work with businesses to drive growth through health, including mental health - in line with my mission of inspiring health and happiness. Please get in touch if you’d like to chat more about how we can work together.

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