Have you ever given in to a strong craving for chocolate cake or a glass of wine only to feel totally guilty afterwards for having indulged?

That guilt isn’t always warranted. You may be experiencing that craving because your body is asking for nutrition and wants to keep your stomach happy, versus simply wanting a treat.

“Sometimes people’s food cravings are like a message from your body that you need something different, like a vitamin or mineral,” says Katie Gravante, a certified clinical nutritionist at Total Nutrition and Therapeutics in Lady Lake.

A nutrient deficiency is just one reason you could be experiencing a craving. Others include your mental state, context association and gut health. But experts have developed ways to help address cravings in healthy ways.  

Katie’s insights are based on years of experience, as well as a specialized test called SpectraCell that evaluates 33 vitamins to highlight potential deficiencies over a six-month period in patients. 

“What I find very interesting is that most of the things people are lacking kind of tell a story,” Katie says.

For example, low levels of amino acids in the body might indicate cognitive issues, missing minerals could mean dehydration and a deprivation of antioxidants may point to a compromised immune system.

A lack of certain nutrients can also cause cravings. 

“When you’re craving more fatty foods, a lot of times that’s a sign that you need fish oil or that you need more Omega-3s in your diet,” Katie says.

Fish oil can have a great effect on the brain and people’s moods. 

For those with a sweet tooth: “People that crave chocolate or sweets are usually lacking magnesium,” Katie says.

And salty snackers? “People craving salty or more savory foods might have a zinc deficiency. It doesn’t always mean that, but it’s a good sign,” Katie says. 

A person’s mental state can also affect cravings, she adds.  

“When you view certain foods as forbidden, that may intensify cravings, little things like that,” Katie says, explaining that emotional eating can sometimes be mistaken for physical hunger if someone is feeling sad or unwell. 

Then there’s something known as context association.

“When you go to the movies, what do you associate with that? You think you have to have popcorn,” Katie says.

Gretta Ellis, a nurse practitioner and owner of Ellis Integrative Family Practice in Tavares, has studied the correlation between gut health and food cravings. 

“Food cravings are related to your gut microbiome,” says Gretta, explaining that a fungal overgrowth called candida can cause severe distress or disorder in the body. “If you deal with intense sugar cravings in the body, there is a good chance that you may be suffering from candida overgrowth in the gut.”

Gretta identifies candida overgrowth as a common ailment among her patients, linking it to digestive issues, fatigue, brain fog, skin problems, recurring fungal infections, mood swings and more. She also says there is a definite link between gut health and mental well-being.

“Anxiety and depression are becoming a normal issue for so many people. Why? Our gut bacteria control our serotonin production. There is a real link between a balanced gut and balanced brain,” Gretta adds.

Her approach focuses on balancing good bacteria, bad bacteria and candida. She also uses IgG food intolerance testing and a 90-day gut protocol to help patients get their health back on track.

“I educate my patients on causes that include overuse of antibiotics, stress and our standard American diet full of junk,” Gretta says. “Also, if a person has an abundance of gut inflammation, they won’t be able to absorb nutrients and that can turn into cravings for certain foods.” 

Other physical symptoms can be a red flag, too.

“A lot of times you’ll see changes in their hair, their nails or even their skin, if it becomes really dry.”

Beyond that, Katie says the lack of certain nutrients can cause intense cravings for non-food items. 

“An urge for things like coffee, tea, alcohol or tobacco, a lot of times, could be a sign that your body is lacking something nutritionally. Knowing more about this could make a big difference for people struggling with losing weight, with drinking too much and other things,” Katie says.

She adds that alcohol cravings can be brought on by protein, calcium, potassium or glutamine deficiencies. 

“Interestingly, there’s also a condition called pica, where people actually crave chewing on ice or things like eating dirt and other non-food items, but a lot of times, that can be a sign that their B vitamins are all lacking,” Katie says. 

Katie says the overall thing to remember is that while supplements, vitamins and minerals can help regulate people’s bodies, better food choices are key. Working with a nutritionist or holistic specialist can help patients connect the dots between cravings and nutritional needs, she adds.

“Taking a vitamin is good but you should also look at what foods replicate that vitamin and incorporate those good foods to keep that going, so maybe you won’t have to take that supplement forever. I really think food is first, always,” Katie says. “When we can focus on a more whole foods diet, on foods that are true to nature and haven’t been changed, altered or processed, the body responds very favorably.”

“It all comes down to paying attention to your body, being in tune with yourself and understanding that maybe fixing something simple can result in improved health.”