What Your Cravings are Telling You | Earthley Wellness

You’ve probably heard people say that cravings mean your body is missing certain nutrients. And while that can happen sometimes, research shows it’s rarely that simple. Cravings are usually a mix of things: your brain’s learned habits, emotional needs, and yes, sometimes physical signals. Think of it this way; when you’re craving something specific (like chocolate or salty chips), it’s often more about comfort or stress relief than just hunger. Our brains are wired to seek pleasure and calm, and food is one of the easiest ways to get that quick hit of feel-good chemicals.

Cravings and hunger aren’t the same thing. When you’re hungry, pretty much any food will do. But a craving? That’s when you’ve got your heart set on one specific thing.

Sometimes, craving certain foods & flavors can point to the body lacking & needing certain nutrients. For example:

Salt.

If you’re craving salt, it could be your body’s way of asking for hydration and minerals. Dehydration can happen for lots of reasons—being sick, sweating through a workout, or simply not drinking enough water during a busy day.

Traditional Chinese Medicine also links salt cravings to kidney stress or adrenal fatigue, which often show up when we’re under pressure or running on empty. (6)

What to do:

If you’re running around juggling kids, errands, and everything else, it’s easy to forget about hydration. When those salty cravings hit, your body might just be asking for a little extra TLC. Keeping a water bottle handy is helpful (for you and the kiddos) and for an extra boost, Earthley Electrolyte Powder is a simple way to restore hydration and minerals without the junk. And instead of reaching for processed table salt, try adding mineral-rich options like Himalayan salt or even a sprinkle of seaweed to your meals. Bonus tip: Miso soup (made with good sea salt) is a super easy, comforting, nutrient-packed addition to lunch or dinner, or to sip from a thermos when you’re on the go.

If you feel like you need extra support, your adrenals may be asking for nourishment -- our Master Tonic can help restore balance when life is a lot, and our Nourish Me, Her & Him deliver vitamins and minerals our bodies need to support us through all the ups and downs. And, if you do your best to support your system and still feel consistently fatigued, it might be a good idea to seek more help from a natural health professional.

Fats and oils.

Ever find yourself dreaming about fries or that extra-cheesy pizza? You’re not alone—those cravings might be your body’s way of letting you know it needs healthy fats. Fats are not the enemy – in fact, they’re a very good friend that gives us energy and focus. You can find them in everyday foods like nuts, seeds, healthy meats (especially oily fish, like salmon), avocados, and some vegetable oils. Our Cod Liver Oil is a packed with Omega-3 Fatty Acids that support immune, brain & gut health – to keep you feeling better and everything running smoother.

Spice.

If you notice yourself reaching for extra hot sauce or chiles when life feels heavy, Traditional Chinese Medicine tells us that craving spicy, pungent foods might mean our bodies are feeling a little “stuck,” especially in the lungs and large intestine. (6) It can even be connected to emotions like unprocessed grief. So if you’re craving heat, it might be your body’s way of saying, “Let’s get things moving again.”

What to do:

Movement is the medicine here. It doesn’t have to be a full workout—start with gentle yoga, stretching, or even dancing in the kitchen while the kids play. It’s okay to start slow. Even gentle tapping on the lungs & rubbing the abdomen in a clockwise direction with your hands can help things find their flow.

Try spicing up your meals with warming ginger, cinnamon, turmeric, or even chili peppers if you can take the heat. All in moderation, and what feels right for you, always.

And if your respiratory system could use some extra care, our respiratory remedies are here for you, and our digestive bitters are great for fueling your digestive fire.

Sour.

Ever find yourself craving something tangy—like lemons or pickles—out of the blue? It might not just be a random taste thing. In Traditional Chinese Medicine, sour cravings can point to liver stress, which often shows up when we’re feeling frustrated or overwhelmed (not that any of us can relate to that, right?). A healthy liver is key for detox and metabolism, so giving it some love can make a big difference. (6)

What to do:

A squeeze of lemon in your water or a spoonful of sauerkraut with lunch can work wonders. Fermented foods like kefir or sourdough bread are great too—and they’re easy to sneak into family meals or smoothies.

If you want extra support for that hard-working liver, our Liver Love tincture is designed to help it do its job so you can keep doing yours.

Bitter.

Craving the bitter flavor? Feeling anxious & unsettled, or struggling to sleep? If you can’t get enough coffee or chocolate, there may be a buildup of heat and/or toxins in the body, specifically in the heart and small intestines. (6) And let’s be honest, when life feels overwhelming, those cravings can hit hard.

What to do:

We know greens are no substitute for chocolate, but once in a while, reaching for bitter foods like dandelion greens, parsley, or mustard greens can help calm things down inside and support digestion and detoxification. (And the good news is dark chocolate can be good for us too – just avoid the refined sweeteners). Dandy Blend is a truly satisfying, roasty and comforting substitute for that extra cup of coffee – a delicious way to give your body a boost of dandelion goodness. For something simple you can keep in your bag, our Digest Support is a botanical blend that gives you all the benefits of bitter herbs without any fuss. It’s an easy way to help your body detox and feel more balanced.

NOTE: As always, it is important to check in with what your body needs. If you tend to be cool, dry and thin, bitter foods may be too cooling for your system.

Sweet.

And finally, we arrive at the most heavily craved flavor – sweet. This one feels like the hardest to manage for many of us. Especially when we’re tired, stressed, or just trying to make it through the day. If you feel like you need sugar to keep going, your body might actually be asking for deeper support, not just a quick fix.

What to do:

Go easy on yourself! Refined sugar is practically impossible to avoid and a little bit sometimes is okay when you’re living a pretty healthy lifestyle. But eaten on a regular basis, it can rob our bodies of energy and immunity, and there are tons of nourishing alternatives like maple syrup, coconut sugar, and honey. More companies are beginning to craft their goodies with better-for-you sweeteners – check the ingredients at the grocery store or look up some healthier brands online. And if you’re inspired to make your own nutritious, delicious treats – perhaps even with the kiddos - you may like to check out the sweet & simple dessert recipes in our free Superfood Mini Cookbook.

You may also be surprised to find your sugar cravings satisfied – without the crash -- by foods like whole grain bread, fruit, root vegetables like sweet potatoes & delicata squash, oats, and spices like cinnamon & cardamom.

And if you’re seeking sugar when you’re feeling depleted, and especially if you’re stressed, what your body may actually be needing is deeper support. Our Energy Plus, Nourish Naturally herbal multivitamins, and Adrenal Cocktails all offer whole system nourishment to help you feel steady and supported.

Why does it matter?

Sometimes cravings really are our body’s way of saying it needs something—but most of the time, they’re a mix of physical signals, emotions, and habits shaped by our brain’s reward system. At the center of it all is the hypothalamus—a tiny but powerful part of our brain that keeps tabs on what we eat and how it makes us feel.

When you grab that chocolate bar or salty snack, your brain releases dopamine and serotonin—those “feel-good” chemicals that make you feel calm or happy for a moment. The catch? They also train your brain to want more, which is why those cravings can feel so strong. (4) (5)

Here’s the wild part: many comfort foods light up our brain in ways like alcohol or even certain drugs can do. They activate survival pathways, including the “fight or flight” response. When those pathways get overstimulated, especially during stress or those predictable triggers like late afternoons, our brain starts leaning on food for comfort. (3)

And if you’re dealing with anxiety, depression, or sleep struggles, your serotonin and dopamine levels might already be low, which makes cravings even harder to resist. Over time, too much sugar can actually reshape your brain, affecting motivation, impulse control, and decision-making. (3)

Let’s be real -- our lives can get pretty stressful. Between juggling work, family, errands, and the constant stream of overwhelming news, it’s no wonder our bodies are looking for a little relief. And here’s the tricky part: every time we grab something sugary, salty, or greasy, our brain releases those “feel-good” chemicals -- dopamine and serotonin -- that make us feel calm for a moment. But with so many unhealthy options everywhere (and advertised like crazy), it takes serious willpower to say no. These foods are addictive, and over time, that craving-reward cycle can lead to health issues we definitely don’t want.

So, what do we do about it?

Don’t panic. Cravings are normal, and they don’t mean you’re failing. Pause, take a breath, and remind yourself: you have options. There are so many ways to support a healthier path—nourishing food swaps, communities of moms cheering each other on, holistic care providers, and tons of learning resources. Our Health Guides & books are packed with ideas to help you feel your best without the overwhelm.
Listen to your body. Take the time to notice what you are craving. What are you naturally drawn to in the grocery store? If your cravings are consistently unhealthy, are there healthier options that could give your body what it really needs? Start slow. Replace the processed treat with a nutritious option 1 out of 5 times and see how you feel. You might be surprised how satisfying it feels! Over time, your taste buds adjust, and those old cravings lose their grip. (2)
Give Yourself Grace. If you indulge sometimes, that’s okay. Guilt-free pleasure matters for your well-being. Treat yourself kindly—because life is hard enough without beating yourself up over a cookie.
Address the stress. Stress is a huge trigger for cravings. You’re not alone in this. Explore ways to support your system—like our Stress Less Guide, herbal multivitamins, and adrenal replenishment. If you need extra help, consider talking to a therapist or coach. There are even science-backed tools like CBT, meditation, and sound therapy that can help rewire those craving patterns.
Boost dopamine naturally. Dopamine isn’t just about pleasure—it helps with motivation, memory, and mood. Support it with magnesium and tyrosine-rich foods like chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, and many more. (4) And don’t forget activities that make you happy—exercise, yoga, playing with your kids, a walk in nature, or even a quiet cup of tea.
Stock up on the good stuff. When we have healthy, nourishing food on hand, we are way less likely to reach for the junk, and we can satisfy our cravings by providing our bodies with what they actually need and desire. Stash healthy snacks in your car and your bag, so you have something to support you wherever you go.

Cravings happen to all of us—it’s just part of being human. Instead of fighting them with guilt, let’s listen to what our bodies are saying and give ourselves grace. Every small step toward nourishing choices matters. Swap one snack, drink a little more water, take a deep breath when stress hits. Over time, those tiny changes add up—and you’ll feel stronger, calmer, and more in control.

You’re not alone in this journey. We’re all learning together, and every choice you make to care for yourself is a win. Here’s to supporting ourselves—and each other—in living our best possible lives.

Sources:

1 The Psychology of Food Cravings: the Role of Food Deprivation - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC7399671/#notes1

2 Food cravings and energy regulation: the characteristics of craved foods and their relationship with eating behaviors and weight change during 6 months of dietary energy restriction - PubMed https://pubmed.ncbi.nlm.nih.gov/17593902/

3 The impact of sugar consumption on stress driven, emotional and addictive behaviors - ScienceDirect https://www.sciencedirect.com/science/article/pii/S0149763418308613

4 Dopamine: What It Is, Function & Symptoms . Cleveland Clinic https://my.clevelandclinic.org/health/articles/22581-dopamine

5 Dopamine, Serotonin and Chocolate: Uncovering the Link to Our Cravings - Livea https://livea.com/blog/2023/10/23/dopamine-serotonin-and-chocolate-link-to-our-cravings/

6 What’s the Deal with Food Cravings? - Mend Acupuncture https://mendacupuncture.com/whats-the-deal-with-food-cravings/

Disclaimer - This blog post is provided for educational and informational purposes only and does not constitute providing medical advice or professional services and its statements have not been evaluated by the FDA. The information provided should not be used for diagnosing or treating a health problem or disease. Always seek the advice of a qualified health care provider regarding a specific medical condition.