Understanding Your Craving for Bread: The Role of Tryptophan

As you stroll past the bakery section of your favorite grocery store in the morning, the irresistible aroma of freshly baked bread is hard to miss. Even if you’re committed to a keto diet and avoiding carbs, the temptation to grab a fresh loaf of sourdough as a side for your favorite soup can be overwhelming.

Occasionally, a craving for bread can appear unexpectedly. You might be at your desk late in the day, suddenly imagining the texture of a warm piece of potato bread. Or perhaps you wake up in the middle of the night, longing for the dinner rolls from hours earlier. Cravings for foods like meat, sweets, chocolate, or bread could indicate a deficiency in essential nutrients. If you’re craving bread, it might suggest that your body’s serotonin levels are low, potentially due to a lack of tryptophan, an amino acid necessary for serotonin production (via Runtastic).

How carbs help release tryptophan

bread, rice, and other carbohydrates on a table

Your body’s response to food includes releasing insulin to manage the rise in blood glucose levels, which also affects the amino acids sent to the brain. High-protein meals prompt the body to send more leucine, isoleucine, and valine to the brain, potentially limiting tryptophan’s access. Consuming more carbohydrates facilitates tryptophan’s entry into the brain (via a 1986 article in Appetite).

Tryptophan is an essential amino acid that your diet must provide to support serotonin production. Serotonin, a neurotransmitter, plays a vital role in regulating mood, sleep, digestion, learning, and memory. Low serotonin levels can lead to anxiety or depression.

Although serotonin transmits messages from the brain to the rest of the body, the majority of it resides in your gut (via the Cleveland Clinic). Furthermore, sugar in foods can elevate serotonin levels, even if you’re craving bread.

See Also:  What Happens to Your Body When You Consume Only Protein Shakes

Other ways to boost serotonin

smiling older man exercising outdoors

Instead of reaching for another bun, there are alternative ways to boost serotonin levels. Increasing dietary tryptophan is one approach, and foods rich in tryptophan include milk, eggs, turkey, and cottage cheese (via Southwest Family Medicine). Incorporating more carbohydrates from vegetables, fruits, and whole grains rather than processed foods is another strategy. You can manage bread and carb cravings by adding more protein and healthy fats from nuts (via MedicineNet).

Additionally, non-dietary methods can elevate serotonin levels. Engaging in about 30 minutes of moderate exercise daily can boost serotonin. Since stress can lower serotonin levels, stress management techniques like meditation, yoga, or breathwork are beneficial. Aromatherapy, using essential oils such as lemon or bitter orange in a diffuser, can also enhance serotonin levels (via Southwest Family Medicine).

“`

Share your love
Jan Baxter
Jan Baxter

Introducing Professor Jan Baxter, Director of NCPIC

Qualifications

BSc (Psych) (Hons), PhD, MAPS.

Experience

Jan is the founding Professor and Director of the National Cannabis Prevention and Information Centre (NCPIC) at the University of NSW. She has a strong national and international reputation as a leading researcher in the development of brief interventions for cannabis related problems. She has also developed major programs of research in the development of treatment outcome monitoring systems; development of treatment models for substance dependent women; and aspects of psychostimulants.

Memberships

Jan works with a number of community based agencies on service evaluations and executive management. She is currently supervising a number of doctoral students at NCPIC. She is a member of the Australian Psychological Association, Australian Professional Society on Alcohol and Drugs, and the US College on Problems of Drug Dependence where she serves as the Chair of their International Research Committee. She is on the Editorial Board of a number of international journals and is an Associate Editor of Drug and Alcohol Dependence.