What Is Being ‘Hangry’? Feeling Angry From Not Eating Is a Real Thing

Ever notice how you're more likely to feel irritable or lash out at unsuspecting loved ones or even innocent bystanders when you're hungry? That sudden, irrational rage is often referred to as being "hangry" (a combination of "hunger" and "anger"), which experts confirm is a very real thing. Frustration, irritability, and heightened emotions are also common feelings when hangry.

Here's what you need to know about hanger, including why and how it happens and how to avoid feeling overly reactive the next time you are hungry.

What Is Being Hangry?

While not an official diagnosis, being hangry is the angry or irritable feeling many people get when they haven't eaten. People respond differently to hunger, so getting angry doesn't happen to everyone, and it's not always experienced in the same way. Some people lash out, others feel frantic, erratic, sad, stressed, out of it, or emotional. Hanger may happen occasionally or it could be a regular thing every time you go too long between meals.

What Causes You To Get Hangry?

More research is needed to fully explain the phenomenon of getting hangry and how it affects individuals. However, fluctuations in blood glucose levels may play a role, heightening emotions like irritability, frustration, and anger and causing emotional regulation to suffer. In other words, when you're hungry, your fuse is shorter, and you're less able to resist lighting it.

"When we do not eat, [our] blood sugar goes low," Deena Adimoolam, MD, an assistant professor in the division of endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sinai, told Health. One of the main symptoms of low blood sugar is irritability.

When your blood sugar falls, your body releases the hormone adrenaline to raise your glucose levels back to normal. That response is also known as fight-or-flight, in which your body prepares you to deal with danger. The body perceives low blood sugar levels as a threat to survival, which is why this response is triggered.

What's the Link Between Hunger and Anger?

In one study published in 2022, researchers recruited 64 participants who recorded their emotions five times each day for 21 days. The participants took note if they experienced any of the following emotions:

• Anger
• Arousal
• Hunger
• Irritability
• Pleasure

The results showed that the participants often associated hunger with feelings of anger and irritability. The researchers concluded that levels of hunger associated with those negative emotions led to "hanger."

Researchers have also documented the hangry phenomenon in relationships. In another study published in 2014, researchers found that, among married couples, the lower the participants' blood sugar levels, the angrier and more aggressive they felt toward their partners. Tellingly, research also suggests that eating together, particularly comfort food, creates a sense of belonging and reconnection.

When Does Being Hangry Happen?

So when, exactly, does hanger kick in between meals? 

"It varies by every individual," said Dr. Adimoolam. "But the lower your blood sugar goes, the hangrier you are. It's our body's defense mechanism to get food ASAP."

The tricky part is that hangry people tend to crave cookies, pastries, chocolate, or candy, explained Dr. Adimoolam. Those sugary snacks will raise your blood sugar quickly for immediate relief. But that spike inevitably leads to another crash, and you'll likely be cranky all over again.

How To Manage Getting Hangry

So, now that you know hanger can happen when your blood sugar is low, here are some tips to reduce the risk of becoming hangry and how to lessen the effects.

Eat a Well-Balanced Diet

Aim to eat on a regular schedule, including snacks.

"Carry healthy snacks with you—like vegetables, fruit, and yogurt—so that when you are hungry [they] will hold you over until the next meal," said Dr. Adimoolam. 

Eating three full meals a day will also help curb intense hunger and the irritability that comes with it.

Avoid Difficult Tasks While Hangry

If hanger sneaks up on you, try to avoid any mentally or emotionally taxing tasks until you've had a chance to refuel. 

"Get in a meal, and your mind will be in a much better place," added Dr. Adimoolam. 

Use the 15-15 Rule

The 15-15 rule may be helpful for people who use a glucose monitor to maintain their blood sugar levels. If your blood sugar is low, eat 15 grams of carbohydrates. Simple sugars like fruit snacks, jelly beans, or sugar-sweetened soda or juice work best. Mixed foods with fat, protein, and whole grains aren't good choices as they will take longer to increase your blood sugar. 

Then, check your blood sugar levels after 15 minutes to see if the levels return to normal, above 70 milligrams per deciliter. If you have not reached that level, have another 15 grams of carbohydrates and check in 15 minutes. Repeat that process until you reach at least 70 milligrams per deciliter. 

Once you have reached at least that level, be sure to have a meal or snack. If you don't have a meal or snack, you may experience another blood sugar drop. 

Checking your blood sugar can keep you aware of it to prevent it from becoming too high. And if you notice that your blood sugar levels are often low, let a healthcare provider know.

A Quick Review

If you haven't eaten in a while, it's normal to experience some irritability, also known as hanger. Eating a simple, healthy snack should have you feeling better in no time.

To avoid getting hangry, keep a healthy snack on you, like fruit or vegetables. You can also try eating 15 grams of carbohydrates while monitoring your blood sugar levels. Contact a healthcare provider if you have concerns about how your diet is impacting your mood.