Sugar Withdrawal Symptoms + How to Reduce Sugar Cravings

While natural sugars are necessary, it’s no mystery that excessive sugar is damaging to health. In fact, a high-sugar diet has been linked to various health conditions, from diabetes to heart disease and beyond. If you’ve ever tried to cut out sugar cold turkey, you’ve likely encountered sugar withdrawal and its many side effects.

Although cutting out sugar can mean dealing with unpleasant symptoms like sugar withdrawal, bloating, migraines, and fatigue, you shouldn’t let that stop you from working towards better health. By making some adjustments to your diet and arming yourself with the knowledge you need, overcoming sugar withdrawal and maintaining a nutritious, low-sugar diet can be easier than ever.

What is Sugar Withdrawal?

A splitting headache, fatigue, cramps, and nausea are just a few of the debilitating symptoms that can occur when you decide to finally nix sugar from your diet. But why does this happen, and what causes it?

Years ago, sugar was only a small part of the diet, found mostly in natural sources like fruits and starches. In recent years, however, sugar consumption has skyrocketed, with added sugars accounting for an estimated 14.1 percent of total energy consumption, according to a study in the American Journal of Clinical Nutrition. Sugar is found just about everywhere, from ultra-processed foods to granola bars, cereals, yogurts, and even tomato sauces.

Here are some more alarming facts on sugar intake in the U.S., according to the Centers for Disease Control and Prevention:

• People should keep added sugar consumption to less than 10 percent of calories.
• From 2005-10, males and females aged 20 and over consumed 13 percent of calories from added sugar.
• In 2005-08, the average percentage of daily calories from added sugar was 16 percent for boys and girls aged 2-19.
• Socioeconomic status does not affect added sugar intake among youths, but among adults, lower-income individuals consume more added sugar.
• Younger, less educated, less physically active adults who smoke and drink occasionally or lightly seem to consume the most added sugar among adults.

When you consume foods high in sugar and hidden sugar ingredients, it triggers the release of a chemical called dopamine in the nucleus accumbens part of the brain. Dopamine is a neurotransmitter that controls the reward and pleasure centers in the brain and is the same chemical released in response to sex and drug use.

Consuming lots of sugary foods regularly causes the receptors that trigger the release of dopamine to start to down-regulate, meaning you have to consume even more sugar the next time to experience the same sensation of pleasure. This becomes a vicious cycle and can even lead to sugar addiction.

Thanks to its impact on dopamine and the reward centers in your brain, many studies have found that sugar works like certain types of drugs, such as cocaine, and giving it up can produce symptoms similar to opioid withdrawal.

Sugar Withdrawal Symptoms

Glucose—also known as sugar—is the primary source of fuel for your body. When you eat carbs, they’re broken down into sugar to provide your body with energy. When you significantly lower your sugar intake, it can cause your blood sugar to drop, which can lead to a host of symptoms as your body starts to adapt to finding new sources of energy. Sugar withdrawal nausea, headaches, and fatigue are just a few of the common side effects many report due to sugar withdrawal.

Of course, the severity of your symptoms largely depends on the amount of sugar in your diet beforehand. If you were loading up on sweet and sugary treats before, you’re more likely to experience some of these symptoms than if sugar made up only a small part of your diet previously.

Some of the most common symptoms caused by sugar withdrawal include:

• Headaches
• Bloating
• Nausea
• Muscle aches
• Diarrhea
• Fatigue
• Hunger
• Anxiety
• Depression
• Cravings
• Chills

Sugar Withdrawal Stages

Even though the list of common side effects may be a bit daunting, remember that these symptoms are temporary and usually only last a few days for most people. Here are the stages you can expect to encounter when you decide to drop sugar from your diet:

1. Feeling Motivated When you decide to kick sugar to the curb, you likely feel incredibly motivated and ready to reap the rewards of a healthier diet and lifestyle. Keep it up, as you’ll need this motivation to propel you through the cravings, headaches, and fatigue yet to come.
2. Cravings Begin to Kick In Cravings are one of the earliest symptoms of sugar withdrawal. Many people, for example, establish a routine with their diets and may find themselves glancing over at the vending machine when that mid-morning hunger starts to set in. During this phase, it’s best to prepare by keeping healthy snacks on hand so it’s easier to resist the urge to indulge in your favorite sweets.
3. Symptoms Peak Soon after the cravings hit, you may start to experience some of the previously mentioned sugar withdrawal symptoms. Headaches, hunger, chills, and even sugar withdrawal diarrhea can set in and make it harder than ever to stay motivated. Remember why you decided to start eating healthier and use that to keep you driven and determined to stay on the path to better health.
4. You Begin to Feel Better Once your symptoms start to resolve, you’ll likely find yourself feeling better than ever. Many people have reported improvements in skin health, reduced brain fog, and a boost in energy levels as a result of giving up added sugar. Plus, by following a healthy diet and including more nutrient-dense foods in your day, you’ll experience a lower risk of chronic disease and better overall health as well.

How to Reduce Sugar Cravings

1. Increase Fiber Intake Fiber moves through the body undigested, helping keep you feeling full and satisfied to kick sugar cravings to the curb. Not only that, but dietary fiber also helps maintain blood sugar levels steady, preventing a drop in sugar levels and side-stepping some potential adverse effects of sugar withdrawal. Some healthy high-fiber foods include vegetables, nuts, seeds, and legumes. Remember to drink more water if you’re upping your fiber intake to prevent unpleasant digestive side effects, such as constipation.
2. Eat More Protein Protein is excellent for reducing hunger and sugar cravings. Not only does a high-protein diet cut levels of ghrelin, the hunger hormone, but it also helps keep stable blood sugar levels to prevent various sugar withdrawal symptoms. Good sources of protein include grass-fed beef, lentils, wild fish, black beans, organic chicken, and eggs. You can also keep some high-protein snacks handy for when sugar cravings strike.
3. Stay Hydrated How often have you felt your stomach grumbling, only to drink a glass of water and have it disappear? Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to squash cravings. Next time you catch yourself eyeing a sugary candy bar or dessert, try drinking a glass of water, waiting half an hour, and seeing if you’re hungry or just thirsty.
4. Pack in Probiotics Eating plenty of probiotic-rich foods helps boost the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it can alter blood sugar levels and reduce appetite. Some examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi, and natto. Aim for a few servings per week to give your gut health a boost and reduce sugar cravings.
5. Increase Intake of Healthy Fats Fat, like protein and fiber, can promote satiety while avoiding sugar cravings. This is because fat is digested very slowly, so it keeps you feeling fuller for longer. Of course, this doesn’t mean you should load up on greasy burgers and fries to reduce your sugar cravings. Instead, choose healthy fats from foods like avocados, nuts, seeds, or coconut oil.
6. Satisfy Your Sweet Tooth Without Sugar Just because you’re giving up added sugar doesn’t mean you have to give up all things sweet forever. In fact, there are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon. Fruit, for example, contains natural sugars, but it also includes plenty of vitamins, minerals, and fiber that make it a much healthier choice. Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the adverse health effects of sugar. Look for green leaf stevia, the least processed form of stevia, to ensure you’re getting the real deal.

How to Cope with and Overcome Sugar Withdrawal

When symptoms strike, it can be challenging to persevere and continue on your journey towards better health by cutting out added sugar. Here are some quick tips to help you tackle sugar withdrawal:

• Stay Motivated: Make a list of the reasons why you decided to cut out sugar and keep it close by to keep you going strong when cravings hit or symptoms get worse.
• Plan Out Your Meals and Snacks: Starting your week knowing what you’re going to eat makes it much easier to stay on track and even harder to stray toward the candy drawer.
• Clean Out Your Pantry: Removing the junk food you may be holding on to and filling your fridge with healthy foods like fruits and vegetables will make it much easier to ignore those sugar cravings and enjoy a healthy snack instead.

Four-Week Plan to Wean Off Sugar

Ready to learn how to stop eating sugar once and for all? While some people prefer to cut it out cold turkey, making changes gradually and slowly reducing your intake of sugar can also be effective. Here’s a plan that can help you significantly cut down on your added sugar consumption in just one month:

• Week 1: Start using stevia or other natural sweeteners in your morning cup of coffee and wherever else you typically use refined sugar.
• Week 2: Eliminate sugar-sweetened drinks from your diet, including soda, juice, fruit punch, and lemonade.
• Week 3: Begin swapping out sweets, such as candies and desserts, for fruits or other high-protein, high-fiber snacks.
• Week 4: Start trading in processed foods like frozen dinners and convenience items for whole foods like fruits, vegetables, and whole grains.

Sugar Substitutes

In your quest for information about learning how to detox from sugar, you’ve probably encountered many recommendations for sugar substitutes and may be wondering about the best way to add a hint of sweetness to your food and drinks naturally.

While I don’t recommend using artificial sweeteners, there are plenty of natural sweeteners that can bring a touch of flavor and are less processed than refined sugars like high fructose corn syrup. While some of these do contain sugar, using them occasionally as part of a healthy diet is acceptable.

Here are a few healthier alternatives that you can use in place of refined sugar:

• Raw honey
• Stevia
• Dates
• Coconut sugar
• Maple syrup

Precautions

Not all sugar is created equal. While added sugars from foods like candies, cakes, and processed foods have next to no nutritional value and offer nothing but empty calories, sugar is naturally found in many healthy foods as well. Fruit, for example, contains natural sugars in addition to fiber, vitamins, and minerals and can be included as part of a healthy diet.

Although low blood sugar can be a temporary side effect of reducing your sugar intake, hypoglycemia symptoms can be dangerous. Remember to eat regularly, don’t skip meals, and keep a piece of fruit handy if your blood sugar levels drop too low.

Additionally, if you have diabetes, consult your doctor before making any significant dietary changes as your medications may need to be adjusted.

As always, listen to your body. If cutting out sugar suddenly is causing chronic or severe symptoms for you, consider making small dietary changes gradually to achieve long-lasting results.

Final Thoughts on Sugar Withdrawal

Is sugar bad for you? Sugar has been linked to a multitude of health issues, ranging from heart disease to diabetes. Sugar withdrawal can cause symptoms like headaches, fatigue, muscle aches, cravings, and nausea, though the severity of symptoms can vary based on your sugar intake.

There are many ways to reduce withdrawal symptoms and cravings, including eating more protein, fiber, and healthy fats; drinking plenty of water; satisfying your sweet tooth with stevia or fruit; and incorporating more probiotic-rich foods into your diet. While many people prefer to cut sugar out cold turkey, eliminating certain high-sugar food groups from the diet gradually can also help you successfully achieve better health.

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