Ghrelin: How It Increases Appetite and Natural Ways to Balance It
Medically Reviewed by Lucas Rosa, PhD in Molecular Biology
Have you ever wondered why your stomach growls right before lunch? That’s probably ghrelin at work - your body’s built-in “hunger hormone.”
Ghrelin is one of the key players when it comes to controlling appetite. While leptin tells your brain you’re full, ghrelin is the one shouting, “Time to eat!”
In this blog, we’ll unpack what ghrelin is, how it works, and - most importantly - how you can naturally keep it in balance.
Whether you're trying to manage your weight, improve your energy, or simply understand your body better, getting to know ghrelin is a great place to start.
What is Ghrelin?
Ghrelin is a hormone that stimulates hunger. It's often referred to as the “hunger hormone” because it signals to your brain that your body needs food. Ghrelin levels rise before meals and fall after you eat - it's your body’s way of preparing you to refuel.
Unlike leptin, which is made by fat cells and reduces hunger, ghrelin encourages you to eat. It’s a natural part of the hunger-fullness cycle and works closely with other hormones to help regulate energy balance. (1)
Fun fact? Ghrelin’s name comes from the word “grow” - because it also plays a role in human growth hormone release. But its most well-known job is making sure you don’t forget to eat.
What Does Ghrelin Do?
While its main role is to stimulate appetite, ghrelin is involved in a lot more than just making your stomach growl. Some of its key functions include: (2)
Increasing hunger and food intake
Promoting fat storage
Regulating blood sugar
Helping with learning and memory
Releasing human growth hormone
Affecting mood and stress response
Basically, ghrelin isn’t just about food - it influences how your whole body manages energy, metabolism, and even how you feel emotionally.
How Ghrelin Can Get Out of Balance
Under normal conditions, ghrelin works in cycles - rising when you’re hungry and falling after you eat. But certain habits or health issues can disrupt this rhythm. Here are some common causes of ghrelin imbalance:
Irregular Eating Patterns: Skipping meals or eating at odd times can confuse ghrelin production.
High Sugar Intake: Processed foods can disrupt hunger hormones, including ghrelin.
Lack of Sleep: Poor sleep increases ghrelin and decreases leptin, making you hungrier and less full.
Chronic Stress: Chronic stress raises cortisol, which can increase ghrelin and emotional eating.
Crash Dieting: Extreme calorie restriction often increases ghrelin, making it harder to stick to a diet.
When ghrelin is elevated all the time, you may feel hungry even when your body doesn’t actually need more food - leading to overeating and weight gain over time.
photo by Cookie_studio on freepik
Signs Your Ghrelin Might Be Imbalanced
Your body usually gives you clues when ghrelin is out of sync. Here are some things to watch out for:
Feeling hungry soon after eating
Cravings for sugar or carbs
Constant snacking, especially at night
Difficulty losing weight
Mood swings or irritability tied to hunger
Poor sleep
Low energy
If you experience these regularly, your ghrelin levels might be too high or not cycling properly.
Natural Ways to Keep Ghrelin Balanced
Thankfully, you can support your ghrelin levels without expensive supplements or strict diets. Here are some simple, science-backed ways to keep this hunger hormone in check.
1. Prioritize Sleep
Aim for 7–9 hours of quality sleep. Poor sleep increases ghrelin, making you feel hungrier the next day, especially for unhealthy foods. (3)
2. Eat Enough Protein
Protein helps reduce ghrelin levels and keeps you full longer. Include lean meats, eggs, beans, tofu, or yogurt in your meals.
3. Stick to Regular Meal Times
Your body loves routine. Eating at consistent times helps regulate ghrelin and prevents random hunger spikes.
4. Avoid Crash Diets
Extremely low-calorie diets can spike ghrelin levels, making you feel extremely hungry and eventually causing weight regain. Slow, steady weight loss is more sustainable. (4)
5. Stay Hydrated
Sometimes, your body confuses thirst for hunger. Drink water throughout the day, especially before meals.
6. Manage Stress
Chronic stress raises cortisol, which can influence ghrelin levels and increase emotional eating. Use stress management strategies like breathing exercises, nature walks, or journaling. (5)
7. Eat More Fiber
High-fiber foods (like veggies, legumes, and whole grains) slow digestion and help reduce ghrelin levels after meals.
8. Exercise
Regular physical activity helps regulate appetite hormones. Even a brisk walk after a meal can support ghrelin balance.
When to Seek Professional Help
If you feel like your appetite is always in overdrive and none of the usual strategies are helping, it might be time to talk to a healthcare provider. You should consider seeking help if:
You’re constantly hungry, even after large meals
You’re gaining weight despite eating moderately
You experience intense food cravings that affect your daily life
You’ve tried lifestyle changes but still struggle with hunger control
A doctor or nutritionist can help you test your hormone levels and guide you with a personalized plan to restore balance.
Conclusion
Ghrelin is your body’s way of reminding you to eat - but when this hunger hormone is out of balance, it can lead to overeating, cravings, and weight gain.
Understanding how ghrelin works and how to keep it in check naturally can give you more control over your appetite and energy. With the right mix of sleep, movement, stress management, and healthy eating, you can support your body’s natural hunger rhythms and feel more in tune with your true needs.
Because when your hormones work with you, everything from your mood to your metabolism benefits.
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References
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Ibrahim Abdalla MM. Ghrelin - Physiological Functions and Regulation. Eur Endocrinol. 2015 Aug;11(2):90-95. doi: 10.17925/EE.2015.11.02.90. Epub 2015 Aug 19. PMID: 29632576; PMCID: PMC5819073. https://pmc.ncbi.nlm.nih.gov/articles/PMC5819073/.
Schmid SM, Hallschmid M, Jauch-Chara K, Born J, Schultes B. A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. J Sleep Res. 2008 Sep;17(3):331-4. doi: 10.1111/j.1365-2869.2008.00662.x. Epub 2008 Jun 28. PMID: 18564298. https://pubmed.ncbi.nlm.nih.gov/18564298/.
Alyar G, Umudum FZ, Akbaş N. Changes in ghrelin, GLP-1, and PYY levels after diet and exercise in obese individuals. Rev Assoc Med Bras (1992). 2024 Mar 15;70(1):e20230263. doi: 10.1590/1806-9282.20230263. PMID: 38511748; PMCID: PMC10941879. https://pmc.ncbi.nlm.nih.gov/articles/PMC10941879/.
Bouillon-Minois JB, Trousselard M, Thivel D, Gordon BA, Schmidt J, Moustafa F, Oris C, Dutheil F. Ghrelin as a Biomarker of Stress: A Systematic Review and Meta-Analysis. Nutrients. 2021 Feb 27;13(3):784. doi: 10.3390/nu13030784. PMID: 33673594; PMCID: PMC7997253. https://pmc.ncbi.nlm.nih.gov/articles/PMC7997253/.