I'm Hungry But Nothing Sounds Good — What Should I Do?

It’s dinnertime and you’re hungry but nothing sounds good. You open the fridge, close it. Open it, close it. You wander out of the kitchen, then wander back in. It’s an aimless feeling.

For this reason, let’s call it “Aimless Hunger” when you’re hungry but nothing sounds good. If your goal is to reach your natural weight or stop overeating, you might be tempted to skip a meal when you’re hungry but can’t decide what to eat.

But skipping a meal—especially when you’re hungry—usually leads to overeating later due to the well-documented restrict-binge cycle. It can also be counterproductive to your wellness goals. If you find yourself asking, “If I overeat one day should I undereat the next?” the answer is no—you always want to respect your body and honor its hunger and fullness signals.

This can lead to other burning questions such as, Why am I hungry but nothing sounds good? What should I eat when nothing sounds good? We all have unique needs and bodies, so the answer is different for everyone. Using the power of clinical studies, let’s explore different ways to address Aimless Hunger.

There will be plenty of ideas on what to eat when nothing sounds good about halfway through, so stay tuned!

Why Am I Hungry But Nothing Sounds Good? Evidence-Based Reasons

There are many different reasons why you might feel hungry with zero idea about what to eat, and some of them are positive reasons—like healing your metabolism after dieting and eating intuitively—while others may indicate an issue to address. Either way, it’s best to consult with your doctor or medical team if you’re concerned about consistently feeling hungry but nothing sounds good, especially over a long period of time.

Here are some positive reasons why you might struggle with feeling hungry while nothing sounds good:

• Connection to your hunger signals: When someone has a history of excessive dieting, it often mutes hunger signals and leads to confusion around what hunger feels like. If you’re hungry but nothing sounds good, it means you don’t have this problem. It means you’re connected to your hunger signals and you’re sensitive to the way your body feels (“interoceptive sensitivity”)—which is key for a healthy body and healthy relationship with food.[1]
• Ability to eat intuitively: Even if you don’t know what you want to eat when you’re hungry, acknowledging the feeling of hunger is a step in the right direction. Intuitive eating is linked to better body satisfaction, improved metabolic fitness, and improved mental health.[2] If you’re starting to get back in touch with your hunger signals, regardless of whether or not something sounds good, you’re on a well-trodden path towards wellness.
• Ability to prevent “hanger”: When you’re hungry, it means that your body is asking for fuel. When you listen to your body and eat when you’re hungry, even if nothing sounds good, you can prevent hunger from becoming extreme and causing “hanger,” the feeling of anger when hungry.[3]

The next time you find yourself wondering, Why am I hungry but nothing sounds good?, keep in mind that there are many good reasons for feeling Aimless Hunger. That said, it can also indicate a potential problem that needs to be addressed.

Here are more evidence-based reasons why you might feel hungry while nothing sounds good or appetizing:

• Eating the same foods too often: Variety is the spice of life. If you eat the same foods on repeat, you’re likely to find them less enjoyable.[4] The next time you’re hungry but nothing sounds good, reflect back on your last few weeks of eating. Have you been eating a variety of different and enjoyable foods? Satisfaction is an important part of eating.
• Too much dieting: Dieting causes a well-documented pattern of increased cravings, at least in the short term.[5], [6], [7] However, in the long-term, studies have found that dieting actually decreases food cravings.[8] If you’re hungry yet nothing sounds good, excessive dieting may have deconditioned your cravings, leading to Aimless Hunger.
• Nutrient deficiencies & “hidden hunger”: A deficiency of micronutrients (vitamins and minerals) can cause “hidden hunger,” which refers to a form of undernutrition caused by a diet low in nutrients but not calories. Studies show that even if you’re eating enough calories, a lack of micronutrients—particularly iron, zinc, iodine and vitamin A—can make you feel hungry anyway.[9]
• Stress: Whenever I’m hungry but nothing sounds good, stress is the first place I look because stress can suppress your appetite.[10] However, dieters tend to eat more when they are stressed, whereas unrestrained eaters tend to eat less under stress.[11] Depending on your relationship with food and history of dieting, stress can trigger a feeling of hunger while simultaneously feeling like nothing sounds good.
• Depression and anxiety: If you experience depression or anxiety and also struggle with feeling hungry while nothing sounds good, there could be a connection. Depression and anxiety have been found to decrease appetite.[12] Furthermore, many medications for psychiatric conditions can cause side effects that suppress the appetite, too. It’s important to talk to your doctor or therapist if you’re struggling with reduced interest in food because not eating enough (a potential symptom of a lackluster appetite) is strongly associated with anxiety and depression.[13]
• Potential medical conditions: Gastrointestinal disorders like gastritis, ulcers, or irritable bowel syndrome can cause nausea and discomfort—so much that, although you may feel hungry, you don’t feel like eating. Disorders such as thyroid problems, diabetes, or chronic kidney disease can also affect appetite and hunger. Eating disorders such as anorexia nervosa or bulimia can severely affect how individuals perceive hunger and appetite, too.[14]

As you can see, there are many reasons for experiencing hunger while simultaneously feeling like nothing sounds good. Some reasons are serious and require working alongside a healthcare professional, especially if you consistently struggle with feeling hungry while nothing sounds good over long periods of time.

Is It a Good Idea to Eat When Nothing Sounds Good?

Before we discuss what to eat when nothing sounds good, let’s quickly discuss something that often stands in the way: self-doubt. If you’re unsure about what to do when you feel Aimless Hunger, the answer is always to eat.