Why You Crave Junk Food When You're Stressed: Science Explains
Craving junk food during stress isn't just a lack of discipline; it is a natural response driven by biology, psychology, and your environment.
We've all been there—stressed, overwhelmed, and suddenly reaching for a bag of chips or a box of cookies. It's almost automatic. But ever wonder why stress makes us crave junk food in the first place? The reasons go deeper than just bad habits.
Genetics, gender, culture, and even your gut health all play a role too. From hormones and brain chemistry to learned behaviours and social cues, a lot is going on behind the scenes. It's not just willpower. Let's break it down.
When stress hits, your body jumps into 'survival mode" by activating the hypothalamic-pituitary-adrenal (HPA) axis. This triggers a chain reaction that releases cortisol, the body's primary stress hormone. While cortisol helps you stay alert and handle the pressure, it also has a less helpful side effect; it makes you hungry.
A 2017 study in Neuroscience & Biobehavioral Reviews explains that cortisol not only revs up your energy but also boosts your appetite, especially for high-calorie, fatty, and sugary foods—aka comfort food.
Why Those Specific Foods?
Because they activate your brain's reward system, triggering a rush of dopamine, the 'feel-good" chemical. As noted in a 2014 Frontiers in Psychology study, this dopamine hit creates a sense of emotional relief—brief, but powerful. It's your brain's way of trying to self-soothe.
But there's more. Stress also messes with your hunger hormones.
This hormonal imbalance nudges you toward energy-dense foods—those that are fast, fatty, and often found in vending machines.
Newer research is diving into the role of your gut too. A 2023 study in Nature Microbiology suggests that your gut microbiota (the bacteria living in your intestines) may influence cravings through the gut-brain axis—a two-way communication system linking your digestive system with your brain.
The Brain's Reward System: Why Junk Food Feels So Good
Here's the thing: your brain is hardwired to love rewards. And junk food delivers one in spades. That's because high-fat, high-sugar foods stimulate the mesolimbic dopamine system, also called the brain's pleasure centre.
According to a 2013 review in Current Opinion in Clinical Nutrition & Metabolic Care, these foods are hyper-palatable—scientifically engineered to taste irresistible. When you're stressed, this craving for instant gratification becomes even stronger.
Why? Because your prefrontal cortex—the part of your brain that helps with decision-making and self-control—takes a hit under stress.
A 2018 study in The Journal of Neuroscience found that stress reduces your brain's ability to weigh long-term consequences, making it harder to resist those cookies and easier to give in.
And stress-eating may not affect everyone the same way. Psychosomatic Medicine (2021) reports that women tend to have stronger stress-eating responses than men.
Genetics matter too—people with certain variations of the FTO gene may be more prone to emotional eating.
Emotional Eating: When Food Becomes a Coping Tool
Beyond hormones and brain chemicals, there's a deeply emotional side to stress eating. Many of us have learned to turn to food for comfort, especially when emotions run high.
A 2020 study in Appetite found that people often reach for junk food during stressful times because they associate it with emotional relief—a habit often formed in childhood or through social experiences. Think ice cream after a breakup or chips during a movie night. These positive associations can make junk food feel like a 'safe" emotional refuge.
But this response can become automatic. A 2016 article in Health Psychology found that repeated pairing of stress and junk food creates strong neural pathways in the brain. Over time, just feeling stressed can trigger a craving—even if you're not actually hungry.
Environment And Social Triggers
Even your surroundings can play a major role in your cravings. Junk food is everywhere—cheap, convenient, and aggressively marketed. A 2015 report from the Harvard T.H. Chan School of Public Health details how food companies use calculated combinations of sugar, salt, and fat to make products addictive and irresistible.
When you're stressed and your willpower is low, these ready-to-eat temptations become especially hard to ignore.
Social cues matter too. A 2017 study in Social Science & Medicine found that people are more likely to eat unhealthy food in group settings—especially when others around them are doing the same. If your friends or coworkers stress-eat, chances are you'll do it too, even if you weren't planning to.
Understanding why you crave junk food under stress is the first step to regaining control. Here are some proven, science-backed strategies that can help:
Mindful Eating
Train your brain to recognize real hunger vs emotional hunger. A 2018 study in The American Journal of Clinical Nutrition found that mindfulness—like eating slowly and noticing your body's cues—can significantly reduce emotional eating.
Stress Management
It's not just about food—it's about managing the stress itself. Practices like meditation, yoga, or even a brisk walk can lower cortisol levels. A 2019 study in Psychoneuroendocrinology showed that regular physical activity helps regulate hunger hormones, making you less likely to binge.
Smarter Snacking
Keep healthy but satisfying snacks within reach. The Mayo Clinic suggests options like nuts, yoghurt, or fruit, which offer nutrition and comfort—without the sugar crash.
Better Sleep, Better Choices
Lack of sleep makes everything worse, including your ability to resist junk food. A 2013 study in Sleep found that poor sleep increases stress and boosts cravings. Maintaining a solid sleep routine can help keep your hunger hormones in check.
So the next time stress creeps in, pause. Take a deep breath. Maybe stretch or snack on something nourishing. Your brain and your body will thank you.
About the Author
Surbhi Pathak
Surbhi Pathak, subeditor, writes on India, world affairs, science, and education. She is currently dabbling with lifestyle content. Follow her on X: @S_Pathak_11.
The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated!
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July 08, 2025, 09:25 IST
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