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Last Updated on August 30, 2025 by John Hookway
You might feel upset or puzzled because you can’t tell when you are hungry. You are not the only one. Many autistic people feel this way too.
Studies show autistic people have a harder time noticing hunger signs than neurotypical people. These problems often happen because of differences in interoception and sensory processing.
- People may not understand your eating needs or think you should eat like others.
- Sensory differences can change how you feel hunger or fullness.
You deserve help, and there are ways to make eating easier for you.
Key Takeaways
- Many autistic people find it hard to notice hunger cues because of differences in interoception. Knowing this can help you feel less alone.
- Having a set time for meals can lower stress. It can help you remember to eat, even if you do not feel hungry.
- Using reminders like alarms or pictures can help you remember mealtimes. This can make sure you get enough food.
- Mindful habits, like body scans or check-ins, can help you notice hunger and fullness signals better over time.
- Getting help from family, friends, or professionals can make handling hunger easier. It can help you keep a healthy diet.
Interoception
You might ask what interoception means and why it is important. Interoception is how your brain knows what is happening inside your body.
It helps you notice if you are hungry, thirsty, in pain, or need the bathroom. If your interoception works well, you can tell when your stomach is empty or your heart is beating fast.
Here is a simple table about what scientists say about interoception:
| Aspect | Description |
|---|---|
| Definition | Interoception means knowing what is going on inside your body. It is how your body senses, understands, and controls signals from inside. |
| Measurement Methods | Scientists use tests like heartbeat counting or breath noticing. They also use surveys like MAIA or Emotional Susceptibility Scale to check how well people sense their bodies. |
Your brain uses different parts to handle these signals. The insular cortex is very important. The back part gets the first signals from your body. The front part helps you feel and understand those signals.
- Most interoceptive work happens in the insular cortex.
- The back (posterior) insular cortex gets signals from your body.
- The front (anterior) insular cortex helps you notice and think about those feelings.
Autism and Interoception
If you are autistic, you might not know you are hungry or thirsty until you feel really bad. This is because your brain handles body signals in a different way.
Many autistic people have trouble putting all their body signals together. You might notice a dry mouth or a fast heartbeat, but not know you are hungry until you feel sick or dizzy.
- You might notice one thing, like a headache, but miss other signs.
- Some autistic people feel too much (hypersensitivity), and some feel too little (hyposensitivity).
- Your experience can change every day.
These differences can make it hard to know when you are hungry. You might skip meals or only eat when someone tells you.
Over time, you might get really good at noticing your thoughts and feelings. Many autistic people become experts at knowing their minds, even if they cannot always sense what their body needs.
If you want to get better at noticing your body signals, you can try these ideas:
- Mindful check-ins: Stop and ask yourself how your body feels.
- Body scans: Slowly pay attention to each part of your body.
- Visual supports: Use charts or pictures to match feelings with body signals.
- Movement activities: Dancing or gentle exercise can help you connect with your body.
You are not alone if you cannot tell when you are hungry. These differences are common in autism, and there are ways to make things easier.
Can’t Tell When I’m Hungry
Hunger Cues
You may not notice you are hungry until it is too late. Many autistic people miss the first signs of hunger. Sometimes, you skip meals without knowing it.
You might only feel hunger when your body feels really bad. You can get so focused on something that you forget to eat. Other times, you do not notice hunger until you have a stomachache, headache, or feel moody.
- You might not feel small signs, like a growling stomach.
- You may only know you need food when you feel dizzy or grumpy.
- Sometimes, you mix up hunger with other feelings, like being anxious or tired.
Many autistic people cannot tell when they are hungry because their brains read body signals in a different way. This is not your fault. It is a normal part of autism.
Hyposensitivity
Hyposensitivity means your body does not notice signals as much as others do. If you have hyposensitivity, you may not feel hunger until it is very strong.
Your brain might not send clear messages about needing food. This makes it hard to eat on a schedule or know when to stop eating.
Sensory processing differences are also important. Some tastes, smells, or textures might bother you, so you avoid eating. Or, you might not feel hunger because your senses are busy with other things. This challenge can last your whole life. It makes it easy to miss hunger signs and hard to have regular eating habits.
- You might need reminders to eat.
- Sometimes, you only eat when someone else notices you have not eaten.
- Sensory problems can make eating feel hard or confusing.
Physical Symptoms
When you cannot tell you are hungry, your body sends stronger signals later. These can feel bad or even scary. You might feel:
- Confused or worried
- Dizzy or faint
- Tired or weak
- Upset or mad
Missing hunger signs can make you skip meals, eat too much at once, or not eat a balanced diet. Over time, this can cause health problems like feeling tired, having low energy, or even malnutrition. Some people get feeding problems or eating disorders, like ARFID, which are more common in autistic people.
If you cannot tell when you are hungry, you might need help from others. Reminders, routines, or pictures can help a lot. You deserve support to help you eat well and feel good.
You might see that missing hunger signs changes your daily life. It can make it harder to handle your feelings, spend time with friends, or stay healthy. You are not alone. Many autistic people have these same problems, and there are ways to make things better.
Managing Hunger
Routines
You might ask why routines are important if you can’t feel hunger. Routines help you know when to eat each day. Eating at the same times helps your body expect food.
You do not have to wait for hunger signs that may not come. Many autistic people feel less stress with set meal times. Eating on a schedule can make meals easier. If your routine changes, you might feel upset or not want to eat. Picture schedules can show you when to eat and what to expect.
- Eating at set times makes things less stressful.
- Charts or pictures help you remember your routine.
- Eating the same foods at the same times can stop meltdowns.
| Eating Challenge | Description |
|---|---|
| Selective Eating | Liking only certain foods and not wanting to try new ones. |
| Texture Sensitivity | Not liking some textures, so you avoid those foods. |
| Food Neophobia | Feeling scared or worried about trying new foods, so you eat only a few things. |
| Ritualistic Behaviors | Doing the same actions at meals, like lining up your food. |
| Sensory Overload | Feeling overwhelmed by sounds, smells, or sights at meals, so you might not eat. |
| Oral Motor Challenges | Having trouble chewing or swallowing, so you avoid some foods. |
Reminders
You might need reminders to eat if you get busy and forget. Alarms, phone apps, or sticky notes can remind you to eat.
Pictures of food can also help you remember mealtimes. These reminders help because you do not have to wait for hunger signs.
Set alarms for meals and snacks. Use a chart or checklist to keep track of what you eat.
Some people use other signs, like feeling tired or cranky, to check if they need food. Try eating slowly and picking foods with strong tastes or textures. This can help you notice when you are full.
- Eat and drink slowly to see how your body feels.
- Choose foods with strong tastes or textures if you want them.
- Drink water after eating to clear your mouth.
- If you want to move, chew gum or use a chewy tube.
Support
You do not have to handle hunger by yourself. Family, friends, or helpers can make eating easier. They can help you set routines and use picture charts.
Dietitians and therapists can help you find foods you like and make sure you get enough nutrients. They can also teach you how to notice when you are full or need more food.
- Routines and picture charts help you with meals.
- Eating slowly helps you know when you are full.
- Experts can make a plan just for you.
Many autistic people do not get enough vitamins and minerals. You might need extra help to eat a balanced diet. If you cannot tell when you are hungry, support can help you stay healthy and feel good.
You are not the only one who struggles to notice hunger. Many autistic people have this problem because interoception is different for them.
- It is okay if you need reminders, routines, or help from others.
- You can try new things, like sensory-friendly meals or using pictures, to make eating easier.
| Support Tip | Why It Helps |
|---|---|
| Flexible mealtimes | Lowers stress and matches what you need |
| Collaboration with experts | Helps make a plan that fits you |
| Gradual food introduction | Makes trying new foods feel less scary |
You should get support and kindness. You can find what helps you and feel good about your choices.
FAQ
Why do you miss hunger cues more than other people?
Your brain processes body signals differently. You might not notice small signs like a growling stomach. You often realize you need food only when you feel tired, dizzy, or upset.
Why does sensory overload make eating harder for you?
Sensory overload can distract you from hunger. Loud sounds, strong smells, or bright lights may make you ignore your body’s signals. You might avoid eating because the environment feels overwhelming.
Why do routines help you manage hunger?
Routines give you structure. Scheduled meals remind you to eat, even when you don’t feel hungry. You feel less stressed when you know what to expect and when to eat.
Why do you need reminders to eat?
You can get focused on activities and forget about food. Reminders like alarms or notes help you remember mealtimes. You don’t have to rely on hunger signals that might not show up.
Why do you sometimes confuse hunger with other feelings?
Your body signals can feel mixed up. You might think you’re anxious or tired when you’re actually hungry. This happens because your brain reads signals in a unique way.
