Not all hunger is real: UK doctor says this regular drink can be the trick to reduce mindless eating

We often think we’re hungry, but a lot of the time, that urge to reach for snacks is not real hunger at all. Stress, boredom, or just the brain looking for stimulation can trick us into eating when our body doesn’t actually need food. Dr Karan Rajan, a UK-based surgeon and popular health content creator, recently shared a simple method to manage these urges that doesn’t involve complicated diets or expensive supplements.

In an Instagram video posted on February 9, Dr Rajan explained that drinking sparkling water can act as a surprisingly effective tool against mindless snacking. He says, “Have you ever noticed that a lot of your hunger isn't actual hunger, but boredom, stress, or your brain looking for stimulation? This is something I've noticed in myself. And weirdly enough, something as simple as sparkling water helps with that. Not just psychologically, but physiologically. Your appetite is centrally coordinated. Your hypothalamus integrates signals from the gut, the vagus nerve, stretch receptors in the stomach and gut hormones.”

The key, he explains, is that the carbonation in sparkling water gently stretches the stomach. This stretching triggers signals to the brain that the stomach is filling up, which can help pause the urge to eat. Dr Rajan adds, “When you drink sparkling water, the CO2 and carbonation increases gastric distension. Your stomach physically stretches and this activates mechanoreceptors in the stomach wall, and these send signals via the vagus nerve to the hypothalamus and brain stem. The message is that volume is detected and energy intake can pause. And in early appetite regulation, volume influences satiety more than calories.”


He also points out that this process can influence hormones. “That stretch also suppresses ghrelin, your primary hunger hormone. It also triggers the release of satiety hormones from enteroendocrine cells lining the intestine like GLP-1 and PYY. These continue to slow gastric emptying and reduce appetite drive. And this is not just a placebo effect. It is a neuroendocrine appetite regulation. And boredom isn't just energy deficiency. It can be considered low-grade appetite noise. The carbonation can also mildly stimulate gastric motility, helping the stomach feel full and active instead of empty.”

Not a Magic Weight Loss Drink

While sparkling water can help reduce unnecessary snacking, Dr Rajan clarifies that it’s not a weight loss miracle. “This is not fat loss, and it doesn't override calories. Think of sparkling water as buying your brain time to make a rational choice, so the urge to eat can pass before it becomes a behaviour.”

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A post shared by Dr Karan Rajan (@drkaranrajan)

Other experts echo this. According to Healthline, Gabby Zeagler, a clinical dietitian at Nourish, notes that carbonated water can make you feel fuller and more hydrated, which may prevent mistaking thirst for hunger. She adds that fizzy water is also a good substitute for soda or sugary drinks, helping reduce daily calorie intake. Jonathan Kaplan, founder of Dr. Well by BuildMyHealth, points out that “Drinking fizzy water is just part of the equation for effective weight loss. It could be used as an alternative to high-calorie drinks, but to achieve real progress, it must be used in conjunction with diet and exercise.”

Research from BMJ Nutrition Prevention & Health and studies by Dr Akira Takahashi of Japan suggest that carbonated water can also help the body use glucose more efficiently, support digestion, and slightly reduce appetite. Still, experts stress that these effects are small and should be seen as supportive rather than central to weight loss.

Practical Tips

For anyone trying to manage mindless snacking, combining sparkling water with other strategies works best. Experts recommend eating a balanced diet with protein, fiber, and healthy fats, staying active, managing stress, getting enough sleep, and practicing mindful eating. Zeagler suggests paying attention to real hunger cues, eating slowly, and avoiding distractions like phones during meals. Tracking progress through journals or apps can also help make new habits stick.

In short, while sparkling water won’t magically make calories disappear, it can be a simple, low-calorie tool to manage those moments when your brain thinks it’s hungry, but your body really isn’t.