FEED THE NEED

LifestyleNutrition
Written By Emily Deering

What are your cravings telling you? Cravings can feel like random urges, but they’re often your body’s way of communicating deeper needs. Whether it’s a sudden desire for chocolate, salty snacks, or even alcohol, these cravings may signal nutrient deficiencies, imbalances, or even emotional patterns. Instead of simply giving in or resisting, understanding what your cravings mean can help you nourish your body more effectively when they do hit.

COMMON CRAVINGS / WHAT THEY MEAN / WHAT TO HAVE INSTEAD

Chocolate → Magnesium

Magnesium is crucial for muscle relaxation, nervous system regulation, and energy production.

What to HAVE:

  • Dark leafy greens (spinach, kale)

  • Nuts & seeds (almonds, pumpkin seeds)

  • Avocados

  • Bananas

Salty Foods → Adrenal Stress or Mineral Imbalance

Electrolyte imbalance or Adrenal fatigue — the adrenal glands regulate salt levels, and chronic stress can deplete minerals like sodium.

What to HAVE:

  • Himalayan salt or sea salt in water

  • Coconut water (natural electrolyte boost)

  • Potassium-rich foods: avocados, sweet potatoes, beans

Sugar & Sweets → Blood Sugar Imbalance or Chromium Deficiency

Unstable blood sugar levels or you’re low in minerals like chromium and zinc, which help regulate glucose metabolism.

What to HAVE:

  • Protein and healthy fats to stabilize blood sugar

  • Increase fiber intake to slow glucose absorption

  • Chromium- and zinc-rich foods: eggs, grass-fed beef, and nuts

Red Meat → Iron or B12 Deficiency

You may need more iron or B12. This is especially common during menstruation, pregnancy, or after periods of fatigue.

What to HAVE:

  • Grass-fed beef, bison, or liver

  • Shellfish (clams, oysters)

  • Lentils & dark leafy greens (for plant-based iron sources)

Bread, Pasta, Carbs → Tryptophan or Serotonin Imbalance

Serotonin is a neurotransmitter that stabilizes mood and carbs help with serotonin production.

What to HAVE:

  • Complex Carbs: sweet potatoes, quinoa, or oats

  • Protein: turkey, eggs, and nuts (which contain tryptophan, a serotonin precursor)

Coffee or Caffeine → Adrenal Fatigue or Iron Deficiency

Caffeine can inhibit iron absorption and B vitamins which are needed for energy production. Caffeine can mask adrenal issues by using it to push through fatigue.

What to HAVE:

  • Iron- and B12-rich foods: grass-fed beef, sardines, dark leafy greens, pumpkin seeds, eggs (especially the yolks, dairy (yogurt, cheese)

  • Adaptogens: ashwagandha or rhodiola

  • Prioritizing rest and stress management

Emily Deering
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