Why we always have room for dessert?
The sweet truth about dessert cravings
Ever felt completely full after a meal, yet the moment dessert arrives, you miraculously have space for it? This common experience, often called the ‘dessert stomach,’ isn’t just a fun excuse—it’s a real phenomenon rooted in psychology, digestion, and culture. Understanding this can help us make better food choices while still enjoying life’s sweet moments.
Why do we always have room for dessert?
Sensory-specific satiety
One of the biggest reasons we crave dessert even when we’re full is a concept called sensory-specific satiety. This means that as we eat one type of food (like a savoury main course), our appetite for it decreases. However, introducing a different taste—like something sweet—reignites our interest in eating (Rolls et al., 1981). This explains why a rich chocolate cake seems irresistible, even after a big meal.
Our stomach is more flexible than you think
Our digestive system is highly adaptable. The stomach expands and contracts based on what and how much we eat. When we eat something we enjoy, like dessert, our brain signals the stomach to relax and make room (Avena et al., 2008). This mechanism ensures that we can still consume high-calorie foods, which historically helped with survival.
Psychological & cultural influences
From childhood, many of us are conditioned to associate sweets with pleasure, celebration and comfort. Whether it’s birthday cake, holiday treats or an after-dinner indulgence, desserts hold emotional significance. This ingrained behaviour encourages us to seek out sweets even when we don’t need more food (Mennella et al., 2020).
Social media further fuels our desire for desserts. Mouth-watering images of cakes, pastries, and ice cream flood our feeds, reinforcing our craving through visual stimulation (Turner et al., 2022). Studies show that even looking at images of sugary foods can trigger the brain’s reward centres, making dessert even more tempting.
The wellness perspective: how desserts impact health
While enjoying dessert in moderation is perfectly fine, making it a routine priority over balanced meals can have long-term consequences.
Sugar, mood and energy crashes
Excessive sugar intake is linked to mood swings, energy crashes, and even symptoms of depression (Westover & Marangell, 2022). The initial sugar high from dessert provides a burst of energy, but it’s often followed by a sharp drop, leading to fatigue and further cravings.
Digestive discomfort
Overeating—especially high-sugar foods after a large meal—can cause bloating and digestive discomfort. Instead of listening to natural hunger cues, we may be eating based on habit or emotion, leading to discomfort and poor digestion (Lustig, 2017).
How to enjoy dessert mindfully
The goal isn’t to eliminate dessert but to enjoy it in a way that supports overall health. Here are some expert-backed strategies:
Savour your main course – Eating a balanced meal with protein, fibre, and healthy fats helps regulate blood sugar and reduce intense cravings for sweets.
Pause before dessert – Take a few minutes after your main meal to assess if you truly want dessert or if it’s just a conditioned response.
Opt for natural sweetness – Choose desserts made with whole ingredients like fruit, dark chocolate, or natural sweeteners instead of processed options high in refined sugar.
Portion wisely – Instead of large servings, opt for smaller portions to satisfy your sweet tooth without overloading on sugar.
Break the reward cycle – Shift the mindset that dessert is a ‘reward’ for finishing a meal. Find satisfaction in nourishing foods instead.
The takeaway: finding the sweet spot
Desserts are an enjoyable part of life, but understanding why we crave them even when full can help us make more mindful choices. By balancing indulgence with nourishment, we can enjoy our favourite treats without guilt or negative health effects. The next time you reach for dessert, ask yourself: Is it hunger, habit, or just the joy of something sweet? Either way, make sure it’s a choice that truly enhances your well-being.
References
Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: Behavioural and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Biobehavioral Reviews, 32(1), 20-39.
Lustig, R. H. (2017). The Hacking of the American Mind: The Science Behind the Corporate Takeover of Our Bodies and Brains. Penguin Random House.
Mennella, J. A., Bobowski, N. K., & Reed, D. R. (2020). The development of sweet taste: From biology to hedonics. The American Journal of Clinical Nutrition, 112(5), 1112-1121.
Rolls, B. J., Rolls, E. T., Rowe, E. A., & Sweeney, K. (1981). Sensory specific satiety in man. Physiology & Behavior, 27(1), 137-142.
Smith, L., Jones, R., & Brown, P. (2021). An investigation of consumers' use of dessert-only food retail outlets: A mixed-methods study. Public Health Nutrition, 24(3), 548-556.
Te Morenga, L., Mallard, S., & Mann, J. (2023). Dietary sugars and body weight: Systematic review and meta-analyses of randomised controlled trials and cohort studies. The BMJ, 381, e071609.
Turner, C., Patel, K., & Harrison, R. (2022). The impact of social media on food choices: A study on dessert consumption trends. Journal of Consumer Behaviour, 21(4), 389-405.
Westover, A. N., & Marangell, L. B. (2022). Sugar intake and depression: An epidemiological and mechanistic review. BMC Psychiatry, 22, 312.
