Sugar Cravings in Alcohol Recovery

Written By Bryony Landricombe

The Science Behind the Sweet Tooth

Written by Bryony Landricombe ANutr

If you've recently stopped drinking and suddenly found yourself reaching for chocolate, sweets, or fizzy drinks, it might feel like an unexpected challenge. These cravings can complicate weight management and sobriety, creating an additional burden for individuals in recovery. But why does this happen, and how can it be managed? In this article, we explore the neuroscience, hormonal shifts, and gut-brain connection behind sugar cravings in recovery. Learn practical, science-based strategies to stabilise cravings, improve gut health, and build sustainable eating habits that support long-term sobriety.

Sugar Cravings in Alcohol Recovery: The Science Behind the Sweet Tooth

For many individuals recovering from alcohol dependence, quitting drinking is only part of the battle. A surprising and often overlooked challenge is the sudden craving for sugar. Whether it’s an insatiable desire for chocolate, sweets, or fizzy drinks, these cravings are not just about personal preference—they are deeply rooted in biological, psychological, and gut-related changes. Many individuals report that sugar cravings peak during the first few months of sobriety. While sugar consumption can provide temporary relief, excessive intake may contribute to secondary health concerns, such as weight gain, insulin resistance, and fatigue. Experts recommend gradual reduction strategies and structured meal planning to help individuals transition away from high-sugar foods without feeling deprived. But, what is driving this phenomenon, and how can individuals in recovery manage it effectively?

The Neuroscience of Sugar Cravings in Recovery

Alcohol directly affects the brain’s reward system, particularly dopamine—the neurotransmitter responsible for pleasure and reinforcement. Over time, chronic alcohol use disrupts dopamine production, making it harder for individuals to experience pleasure from everyday activities. When alcohol is removed, the brain craves an alternative source of dopamine, often leading to increased consumption of sugar.

This is not a coincidence—sugar stimulates dopamine release in a way that mimics alcohol’s effects, albeit temporarily. The result? Individuals in recovery may find themselves turning to sugar for emotional comfort and neurological compensation.

Similarly, serotonin disruption further exacerbates cravings for carbohydrate-rich foods. Alcohol temporarily enhances serotonin release, producing euphoric effects, but chronic use disrupts this pathway, contributing to mood disorders such as anxiety and depression. The consumption of sugary foods increases tryptophan availability, promoting serotonin synthesis and offering short-term emotional relief. However, this reinforces unhealthy eating behaviours that may persist even after alcohol withdrawal.

Beyond dopamine, alcohol withdrawal can significantly impact stress hormones like cortisol. Studies show that individuals in early recovery often have elevated cortisol levels, which contribute to heightened stress responses. This, in turn, increases cravings for energy-dense foods, particularly those high in sugar and fat. Additionally, cortisol’s role in gluconeogenesis contributes to insulin resistance, leading to blood glucose fluctuations that reinforce the cycle of cravings and overeating.

Additionally, increased cortisol disrupts ghrelin and leptin regulation—two hormones responsible for hunger and satiety. This dysregulation fosters cravings for calorie-dense foods, often high in sugar and fat. Studies have correlated higher cortisol levels with significant weight gain in alcohol recovery, although further longitudinal research is needed to confirm these findings.

The Role of the Gut-Brain Axis

Emerging research suggests that gut dysbiosis in individuals recovering from alcohol dependence contributes to both mood disorders and an increased desire for sweet foods. Alcohol-induced intestinal permeability allows bacterial endotoxins to enter systemic circulation, triggering inflammatory responses linked to psychological stressors such as anxiety and depression. These inflammatory processes persist even weeks into abstinence, highlighting the enduring impact of alcohol dependence on gut integrity. These disruptions can exacerbate cravings for sugar, as gut bacteria themselves may influence dietary choices and food preferences.

Additionally, alcohol dependence impairs the absorption of essential vitamins and minerals, including thiamine (B1), folate (B9), riboflavin (B2), and biotin (B7). Deficiencies in these nutrients can further exacerbate mood instability, making it more difficult to regulate emotional eating patterns. Studies have shown that disruptions to gut microbiota influence behaviour, with prebiotic and probiotic interventions demonstrating potential benefits in restoring microbiome balance and reducing anxiety-like symptoms in both animal and human studies.

Social stressors may also contribute to long-term disturbances in gut microbiota. Chronic stress has been linked to increased inflammation and alterations in gut bacterial composition, further compounding psychological stress responses and reinforcing maladaptive eating behaviours.

Psychological Factors Affecting Alcohol Recovery

Psychological factors play a significant role in alcohol recovery, influencing both cravings and emotional well-being. Stress, anxiety, and depression are common among individuals in recovery, often triggering the urge to consume high-sugar foods for temporary relief. Additionally, self-efficacy, or one’s belief in their ability to make positive changes, can determine the success of maintaining sobriety and healthy eating habits. Social influences also matter—if an individual’s support network models unhealthy coping mechanisms, they may struggle to adopt sustainable lifestyle changes. Addressing these psychological factors through therapy, stress management techniques, and social support can help create a more stable recovery process.

How to Manage Sugar Cravings: Practical Strategies

  1. Prioritise Balanced Meals: Eating a diet rich in complex carbohydrates, proteins, and healthy fats can help stabilise blood sugar levels and reduce cravings. Research suggests that maintaining balanced macronutrient intake minimises cortisol fluctuations. Don’t forget your fruits and veggies too.

  2. Stay Hydrated: Dehydration is commonly mistaken for hunger. Drinking enough water or herbal teas throughout the day can help reduce unnecessary snacking.

  3. Support Gut Health: Prebiotic and probiotic foods, such as yogurt, kefir, and garlic, promote healthy gut bacteria, which may reduce cravings for sugar.

  4. Adopt Mindful Eating Practices: Taking time to assess whether cravings are physiological or emotional can prevent impulsive eating. Studies have shown that mindfulness-based eating strategies significantly reduce stress-induced eating.

  5. Manage Stress Effectively: Practices such as yoga, meditation, and outdoor activities have been shown to lower cortisol levels and decrease the likelihood of turning to food for emotional relief.

How Families Can Support Recovery

Family members and loved ones play a crucial role in supporting someone recovering from alcohol dependence. Here are some ways to provide meaningful support:

  • Encourage a Healthy Routine: Help with meal planning or cooking nutrient-dense meals together.

  • Be Patient and Non-Judgemental: Recovery is a deeply personal process, and sugar cravings are a natural part of it.

  • Offer Emotional Support Without Pressure: Avoid making comments about food choices; instead, encourage open discussions about feelings and experiences.

  • Promote Positive Distractions: Encourage hobbies, social activities, or gentle exercise to help manage cravings and stress.

  • Educate Yourself: Learning about alcohol recovery can help family members provide informed and compassionate support.

Support Networks and Resources in the UK

If you or a loved one is navigating alcohol recovery, professional support can make a significant difference. Here are UK-based organisations offering guidance and support:

Conclusion

The interplay between physiological, psychological, and social factors in alcohol recovery presents significant challenges for individuals attempting to regulate their eating behaviours. Dysregulation of the HPA axis, neurotransmitter alterations, and gut-brain interactions contribute to cravings for energy-dense foods, exacerbating emotional and physical vulnerabilities. Additionally, psychological stressors and socioeconomic barriers reinforce maladaptive eating patterns, making it difficult to achieve long-term dietary stability. Addressing these issues requires a holistic approach that integrates nutritional interventions and psychological support to create a supportive recovery environment.

For those in recovery, working with a registered nutritionist or psychologist specialising in addiction can provide valuable strategies tailored to individual needs, ensuring a sustainable approach to managing emotional eating during recovery.

This article was written by Bryony Landricombe ANutr. Bryony graduated Bournemouth University with 1st Class Honours in BSc Nutrition and is now studying her Master's in Nutrition and Behaviour. Bryony founded The Nutrition Hub Dorset in 2024 to support her clients to find adequately qualified professionals with ease, and will shortly be starting her research project exploring the relationship between alcohol recovery and sugar cravings in further detail.

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Bryony Landricombe https://www.thenutritionhubdorset.com
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