Not being able to stop after a few biscuits might have more to do with your gut than you think. We discover why our bodies crave sugar, and share the science-based tools to learn how to stop sugar cravings for good
Words: Amy Dowrick | Images: Shutterstock
If you’re finding yourself constantly reaching for a sweet treat after a mid-afternoon slump, or adding that ‘oh, go on then’ dessert to your trolley on every food shop, it might be more than a lack of discipline.
According to clinical psychologist Dr Jen Unwin, people are too self-blaming for not being able to control the urge to eat sugary foods – and it’s actually our brain that’s to blame.
“Sugar has many effects in the brain, and one is to light up the reward centres” she says. “Like alcohol, nicotine and caffeine, it gives us this dopamine boost in the brain (which is the reward neurotransmitter), and you’re going to repeat the things that give you that high.”
But craving a sweet treat isn’t only down to the activation of brain signals. With thanks to the gut-brain axis – a communication pathway that allows the brain to talk to the gut – it’s also down to our trusty gut.
The role of the gut microbiome
Research shows that a wide range of psychological conditions are generated by the community of bacteria thriving in our gut, where microbes are releasing substances that act as hormones or neurotransmitters to affect mental function.
“To keep it simple, there is extensive system (hormone, immune, neuron) crosstalk, such as between neurons and immune cells, and gut hormone producing cells and the immune system,” says physician-scientist Eric Topol.
According to Eric, there are many gut microbiome routes for driving or suppressing hunger, including hormone signalling, gut microbiome metabolites or protein products (called peptidomimetics).
“The gut microbiome makes Gamma-Aminobutyric acid (GABA) from dietary glutamate, which acts as a neurotransmitter that communicates with the brain,” he says. “People with obesity tend to have decreased glutamate producing organisms in their gut microbiome.”
So, you can’t entirely blame yourself on an overindulgence of sugar, and psychology is not the only reason you have an irresistible sweet tooth. The community of bacteria in the gut are also pressing on the hormone-activated buttons that drive sugar cravings in the brain, putting people at risk for high blood sugar, obesity, and diabetes.
How to stop sugar cravings the gut-friendly way
If you’re looking to curb those cravings, it’s worth eating with your gut in mind. Learn how to stop sugar cravings with these tips to adjust your diet – and support your gut in the process.
Lemon juice
“There is now data pointing to the fact that lemon or lime juice, a couple tablespoons or so, if ingested before, during or even after consumption of sugary foods can actually blunt the blood glucose response,” says Andrew Huberman Ph.D., neuroscientist and professor in neurobiology at Stanford School of Medicine.
According to Andrew, it’s to do with the perception of the sour taste on the tongue. When we ingest something sweet, certain neural circuits are affected in the brain – and when you ingest something sour, it adjusts this output of those neural circuits.
“Simply by ingesting something sour, you’re changing the way that sweet things impact your brain. Ingesting sour foods can adjust the neural response to the taste of sweet foods.”
Berberine
Historically rooted in traditional Chinese and Ayurvedic medicine, Berberine is a naturally occurring plant alkaloid extracted from herbs like goldenseal, barberry, and Oregon grape, and is commonly taken as a supplement to help lower blood sugar, manage cholesterol, and support weight loss.
Research suggests berberine may activate an enzyme inside cells called AMPK, which plays a major role in regulating energy and metabolism, and to manage gastrointestinal issues and bacterial infections.
Tip: Using berberine is a serious step to reduce your blood glucose – please consult a doctor before use.
Probiotics
Either taken as a supplement or in a spoon of kimchi, probiotics can help curb sugar cravings by balancing gut bacteria, stabilising blood sugar, and regulating satiety hormones like GLP-1 (essentially hijacking the brain’s reward system that demands quick energy boosts).
Fermented foods are one of the quickest ways to add these healthy microbes to your diet, and it was reported in a 2022 study that people who have a high diet in microbes also have less depression, less constipation and live with less probability of having a heart attack – so it’s a bit of a no-brainer.
“Our food cravings are surprisingly getting unravelled,” Eric says. “Understanding the biologic underpinnings for these may someday take us from ‘the devil made me do it’ to saying it’s my gut microbiome metabolite X at work, and I’m going to fix it with my probiotic!”
Safety
But it’s also worth noting that curbing a sugar craving shouldn’t entirely deplete your blood glucose levels, as imbalanced blood sugars can cause serious damage to your health.
“Anytime you’re dealing with blood glucose, you are dealing with the brain’s preferred source of fuel,” says Andrew. “And anytime you’re dealing with the brain’s preferred source of fuel, you have to be especially cautious about depriving the brain of what it needs.”
Excessive glucose spikes and dips when not managed correctly can play a huge part in life-threatening diseases and long-term conditions, including polycystic ovary syndrome and even cancer – so monitoring your blood sugar levels is crucial when approaching any change in your diet.
If you’re considering methods to monitor your blood sugar levels, it’s worth looking into continuous glucose monitors (CGMs), blood tests and personalised nutrition plans. Here’s everything you need to know.
